The research on exercising in the morning compared to afternoon workouts continues to go back and forth, however, each of these workout times has its own benefits.

Benefits to working out in the morning:

Jumpstart your metabolism

“You’re going to start your day with your metabolism revved up,” Monica Nelson, American Council on Exercise certified personal trainer, told Women’s Health Magazine on exercising in the morning.

As a result, you’ll be burning more calories all day long.

Lower blood pressure throughout the day

In a study done by Appalachian State University, evidence was found that participants have lower blood pressure throughout the day when they completed their workout at 7 a.m., instead of 7 p.m. Lower blood pressure contributes to the prevention of heart attacks, heart disease and stroke.

Sleep better at night

Because blood pressure affects sleep, keeping blood pressure low can create an opportunity for a better night’s rest. The Appalachian State University study also found that morning exercise contributed to about a 25 percent dip in blood pressure at night, resulting in more beneficial sleep cycles than exercising at a later time of day.

More likely to be consistent

A U.S. News article reported that people who work out in the morning are more likely to stick with their fitness regimen. Outside commitments tend to not interfere in the wee hours, meaning there aren’t as many excuses for not starting off the day with a sweat session.        

“It just jumpstarts the rest of the day,” said Carissa Schweiss, senior in marketing, on her morning regimen. “Plus, I’m a morning person, so it just works out.” 

Benefits to an afternoon session:

Better performance

In an afternoon workout, the body may be more alert and warmed up, according to the Six Pack Fitness website. Protein synthesis also peaks between 2 p.m. and 6 p.m., increasing performance and power level at that time. This makes the afternoon prime for more intense workouts like weight training or strenuous cardio, with a decreased risk of injury.

The body is ready to go

In an afternoon workout, the body has been fueled with meals and hydration throughout the day. This can provide more energy and endurance to push through a workout even more so than what a pre-breakfast workout might. 

Stress relief

After a long day of work and classes, the Mayo Clinic recommends an afternoon workout for a great way to unwind. By pumping up your brain’s production of endorphins, or “feel good neurotransmitters,” exercising in the afternoon can make a huge difference in someone’s attitude for the rest of the evening.

Despite the science behind all of these advantages, the most significant factor to keep in mind is personal preference. Go to the gym at different times of the day and find what works best for you.