Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
Increased stress: Working out at night can increase stress levels, especially if it is done close to bedtime. This can make it harder to relax and fall asleep, leading to further sleep disturbances. Reduced energy levels: Some people may find that working out at night reduces their energy levels the next day.
Aerobic exercise causes the body to release endorphins.
These chemicals can create a level of activity in the brain that keeps some people awake. These individuals should exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to wash out and “the brain time to wind down,” she says.
Yes, you can go to the gym at 2am. But be sure that you are getting the sleep and rest that your body requires otherwise it will just slow the growth process.
That said, timing matters: Researchers found that sleep efficiency, total sleep time, and the time it takes to fall asleep can get worse if you do a vigorous workout within an hour of bedtime.
Despite the findings in this particular study, I generally recommend against strenuous physical activity for at least two hours before getting into bed. In addition to regular exercise, you can help achieving quality sleep by doing the following: Set a regular bedtime and adopt a relaxing bedtime routine.
If you're wondering about weight gain from sleeping post-exercise, rest assured that sleep is a crucial part of recovery and does not directly lead to weight gain. Getting adequate sleep is essential to a healthy lifestyle and can contribute to overall well-being, including weight management.
The benefits of evening workouts
A separate study, published earlier in 2024 in Diabetes Care, found heart-pumping exercise in the evening — between 6 p.m. and midnight — was associated with the lowest risk of mortality and cardiovascular disease for people with obesity.
“If I don't work out in the morning, I have a really hard time doing it towards the end of the day.” Following some morning prayer time and a cold plunge that makes him feel "alive," Wahlberg hits the gym before 5 a.m. In July 2024, he even revealed that his Sunday routine starts at 2 a.m.
Doing 100 push-ups a day can be an impactful element of your overall strength-building and -maintaining routine. And you don't need to be at a gym to do them. “It's a quick and efficient way to strengthen some upper body muscles,” Rad says. “It is a bodyweight move that can be done virtually anywhere.”
Even when people are consistent with their training times, strength increases are generally slightly higher and muscle gains up to 84% higher have been found when training in the evening instead of the morning.
Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
Most research outlines exercising in the late afternoon or evening is optimum for athletic performance, but morning training should not be completely dismissed.
If you're going hard twice a day, you risk overtraining, injury, and burnout (more on that below), she says. But two lower-intensity efforts—like a slow yoga session and a long walk—can absolutely be safe.
However, you must allow time lag between exercise and bathing. The most important thing you can do after a workout is to cool down to get your heart rate and body temperature back to normal. After cooling down for at least 20 minutes, then you can decide to take a shower.
It isn't, though, because contrary to popular belief, Wahlberg values a full night's sleep. Yes, he's getting up at 3:30 a.m., but that doesn't mean he's burning the candle at both ends and risking the possibility of a crash and burnout. Wahlberg builds his life around a schedule that allows him to do it all.
Dwayne “The Rock” Johnsons viral daily routine: 3:30 am: Wakes up for quiet time 4:00 am: Morning cardio session 5:00 am: Protein-rich breakfast 5:30 am: Intense strength training 7:30 am: Prepares for work day 8:00 am: Starts work commitments 7:00 pm: Finishes work 8:00 pm: Optional second workout 8:45 pm: Strict, ...
You may be thinking that a late-night workout will have you so energized you won't be able to slow down when it's time to go to sleep — but the opposite is actually true! According to The Washington Post, exercise helps you sleep deeper and longer, no matter what time of day you exercise.
As long as you avoid rigorous exercise at least an hour before your bedtime, whatever time you choose to exercise will help you reap those benefits. If you're still struggling to get a good night's sleep even with healthy exercise, that's a sign that something else is amiss.
Evening workouts can also be beneficial for performance too, according to a 2016 study that found that people who worked out in the evening gained more muscle mass between weeks 13 to 24 of consistent training than people who worked out in the morning.
Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed. Hit the snooze button zero times.
“Gastric emptying slows down as blood is redirected to more critical areas, such as the muscles,” she explains. For some people, this may result in a bloated feeling at the end of a workout, particularly after high-intensity exercise or super-challenging core moves. However, while some mild bloating can be common, Dr.