“I swear by late-night gym workouts – but are they actually good for you?”

“I swear by late night workouts – but are they actually good for you?”

Credit: Getty

Strong Women


“I swear by late-night gym workouts – but are they actually good for you?”

By Amy Beecham

2 years ago

4 min read

It may sound like a recipe for disaster, but late-night gym workouts come with plenty of benefits, says one writer who swears by them. 


Fitting exercise that we enjoy into our busy schedules is a familiar challenge of modern life. While we may resolve to make more time and prioritise our health, balancing job commitments, social plans and proper rest time rarely comes easy.

It’s something I’ve struggled with, so for the past four years that I’ve been training, I’ve always found myself gravitating towards a late-night workout. I’ve never been an early riser, so 6am spin classes have more often than not failed to coax me out of bed. Immediately after work is also a no-go, as there’s nothing I hate more than spending half the time I should be exercising waiting for the machine I want to become free. Instead, I’ve embraced the 9pm gym session, even pushing it as late as 10.30pm on days when I’m feeling really energised. 

On a night that I’m due to train, I finish work, eat a slow-release energy dinner, allow it to digest and then head out for my workout. This late in the day, my budget-friendly gym is transformed into an oasis of calm. Nobody interferes by trying to strike up a conversation. Every treadmill is free. There are no grunting sounds coming from the free weights section. I get straight to the equipment I want and navigate my one-hour workout efficiently, without any awkward waiting time.

Yet for many, the thought of lifting heavy weights so late is close to horrifying. How do you fall asleep afterwards, they ask. Don’t you feel too full and sluggish after dinner to throw yourself around the gym?

The short answer is no. I find that fuelling my body before I exercise helps me to lift heavier and last longer, plus I’m less distracted by thoughts of when I can stop for food and what I might eat. But it doesn’t just come down to personal preference, there’s plenty of science behind it too. 

Why is late-night training good for you?

Research has shown that some people can last up to 20% longer when exercising in the evenings and at a higher intensity, meaning that you’ll likely find more energy for cardio and strength training in the nighttime hours, rather than first thing in the morning. For example, it’s common to feel tired during the day but energetic at night because our circadian alerting system naturally triggers a boost of energy several hours before bed.

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.

And when it comes to sleep, multiple studies have found that evening exercise improves sleep quality by helping people fall asleep faster, reducing nighttime awakenings and increasing the time spent in slow-wave sleep. This certainly rings true for me, and my gym-shower-sleep routine acts almost as a guarantee for a good night of rest.

So, should you switch your early starts to late nights?

“There isn’t a major difference regarding working out in the morning versus evening; it’s often personal preference,” explains Danni Tabor, co-founder of LIFT Studio London. “Some people prefer an evening session because it gives them an evening activity when they feel they have more energy or it helps them unwind or sleep better. But some may prefer the morning – neither is better or worse.”

How to incorporate late-night exercise into your routine

There are, however, a few things to take note of if you are embracing evening exercise. Tabor suggests prioritising nutrition and eating enough protein and carbs throughout the day before training. 

As for the exercise itself, be sure to start with a gentle warm-up for at least five minutes and end things with stretches and a cool-down. Don’t push yourself too hard, either – aim for a sustainable pace and/or weight throughout the session.

In the end, moving your body is good for you no matter what time of day you do it. “More than anything, we encourage clients to do what feels good for them, both mentally and physically,” Tabor reminds us. “Work with your body and your energy levels and don’t tie yourself to one or the other.”


Images: Getty

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