When you're starting a new fitness routine—especially something as empowering as weight lifting—it’s natural to wonder: When is the best time to work out? Should you set your alarm early and get it done before you do anything else? Or is waiting until the afternoon or evening a better strategy?
The truth is, there’s no single “perfect” time that works for everyone.
What matters more than anything else is consistency. If you’re able to show up regularly, you're already winning. So instead of stressing about the perfect time to train, the real question is: When can you realistically make it happen?
Still, understanding the benefits of morning and evening workouts can help you make the best choice for your body, your energy, and your schedule—especially as a woman in your 40s or beyond when you may have many, many competing responsibilities.
Let’s explore the pros of each.
The Power of Morning Workouts
Many women find that exercising in the morning sets the tone for a productive and positive day. Here’s why early sessions might work well for you.
1. You Get It Done Without Interruption
One of the strongest arguments for morning workouts is simple: Life is unpredictable. You may have the best intentions to exercise later in the day, but then work runs long, your family needs something, or you're too drained to move by the time evening comes around.
Exercising first thing helps (almost) guarantee that nothing else will get in the way. You’ll probably never regret starting your day with movement.
2. Consistency Is Easier in the Morning
Morning exercisers tend to be more consistent over time. Many trainers and gym staff will tell you the most regular attendees are the ones who show up early. It’s not about being a morning person. It’s about creating a routine that becomes non-negotiable. Somehow, it's the morning crew who shows up day after day, without a fail.
If you want to build a habit that sticks, mornings offer fewer distractions and fewer excuses.
3. It Sets a Healthy Tone for the Day
My clients who are almost all over forty, say that when they work out in the morning they tend to make better choices throughout the rest of the day. The same might apply to you too. You might make yourself a healthier breakfast, think twice before snacking on things that aren't aligned with your goals, or feel more excited to take a walk after dinner. Starting strong often leads to staying strong.
Starting your morning with movement creates momentum. Once you’ve done something positive for your body, you’re more likely to continue making positive choices.
4. You Feel More Mentally Clear
Even a short morning workout can clear the mental fog. Whether it’s a brisk walk or a full strength training workout, moving your body boosts circulation and wakes up your brain. You’ll feel sharper and more focused, which is especially helpful if you work from home or jump straight into a busy day.
The Benefits of Afternoon or Evening Workouts
For some women, late-day workouts are a better fit. Later workouts often lead to stronger performance.
1. You Have More Fuel and Energy
By the afternoon or evening, you’ve had several meals and plenty of hydration. This means your body is better fueled for physical effort. If you’ve ever felt weak or dizzy working out first thing, you might find later sessions more effective and more enjoyable.
Heavier lifts or longer sessions may feel easier when your energy is higher. That's what I have experienced myself too. Even though most of my workouts happen in the late morning, for example my deadlift PR happened in the late afternoon when I didn't even expect it. But I give a lot of credit to proper nutrition and plenty of hydration during the day.
2. Your Body Is Already Warm
Your body temperature tends to rise throughout the day. This makes your muscles warmer and more ready to move. If you have already been up and about, your body may feel looser and less stiff compared to just rolling out of bed.
This natural readiness can make your workouts feel smoother and safer. But you still need to warm up, even if you have already moved that day. Check out my warm-up video HERE.
3. You Can Focus Without Distractions
This is relevant to you if you have a pretty standard, regular schedule where you work during the day and are done with work by around 5pm. Once work and family obligations are done, evening workouts can feel like a breath of fresh air. It’s time just for you. No emails, school pickups or other distractions.
This mental separation can make your workouts feel more focused and more enjoyable.
4. A Natural Way to Reduce Stress
Life can be stressful. Whether it’s work, family, or just the weight of responsibility, stress builds throughout the day. Evening workouts can help you release that tension. They provide a natural way to reduce stress and lift your mood.
Movement supports both your mental and physical health. A simple strength session can help you sleep better, think more clearly, and feel more in control.
How to Choose What’s Right for You
Now that you understand the benefits of both, how do you decide which is best for you?
As I mentioned before, there is no one size fits all answer. It depends. Here's what you need to consider:
1. Start with Your Real-Life Schedule
The best time to work out is the time you can do it consistently. That might sound simple, but it’s the most important factor. If mornings are chaotic, don’t force it. If evenings are unpredictable, consider trying early movement instead.
Be honest with yourself. Choose the time that fits your actual life, not what someone else said is ideal.
2. Notice When You Feel Strongest
Everyone has a natural rhythm. Some women feel most energetic mid-morning. Others get a second wind in the evening. Try working out at different times over a week or two if your schedule allows. See when your body feels most ready and responsive.
Energy matters. If you feel good during your workout, you’re more likely to keep going.
3. Go With What You Enjoy and Will Stick With
You might perform best in the evening, but if you often cancel due to a long day, that time may not work in the long run. On the other hand, you might not feel your strongest in the morning, but if that’s when you’re most likely to follow through, it may be the better option.
Pick the time that helps you show up. Over time, this builds results and confidence.
Not Sure How to Get Started?
If you’re just beginning strength training and feel unsure about how to start, regardless of the time of day, look for simple and accessible resources.
The Fit from Scratch guide is one example. It offers two beginner-friendly workout options you can do at home using only your body weight or a pair of dumbbells. When you sign up, you get access to both plans, together with follow-along videos. Fit from Scratch is designed for women who are new to strength training and need a clear, encouraging place to start.
The plan includes three workouts per week and is ideal if you want to build strength, support your energy, and improve your health at your own pace.
Final Thoughts
There is no perfect hour for exercise. Whether you lift dumbbells at sunrise or move your body just before dinner, the most important thing is that you do it.
Your body will benefit. Your confidence will grow. And over time, the habit will become part of who you are.
Start where you are. Choose a time that fits your life. And focus on showing up, one day at a time.
Additional Resources:
FREE Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.com/lean-ladies-calorie-protein-and-workout-guide-2/
FREE Course Strong and Sensitive: https://kerstenkimura.com/14-day
FREE nervous system regulation guide for anxiety: https://kerstenkimura.com/3-somatic-exercises-free-guide/
Beginner Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-starter-program/
Intermediate Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-intermediate/
Fit and Fueled Vault: A collection of 75+ video trainings providing sustainable, holistic approach to strength, nourishment, and nervous system regulation for women. NO DIETS. https://courses.kerstenkimura.com/fit-and-fueled-vault-course/
Emotionally Fit is my emotional awareness program for chronic pain or other chronic symptom recovery. You can find it here: https://courses.kerstenkimura.com/emotionally-fit-program/
Visit my Etsy store: https://www.etsy.com/shop/dotsbykersten
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Get in touch:
Website: kerstenkimura.com
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