Gender Matters: When Is the Best Time to Workout to Lose Weight for Men and Women

When it comes to weight loss, there is no one-size-fits-all approach. The timing of your workouts can play a significant role in your weight loss journey, and it can differ between men and women. Both genders have unique physiological differences that can impact the effectiveness of their workouts. Therefore, finding the best time to go to gym for weight loss can depend on whether you are a man or a woman.

Humayun Saleem
May 02, 2023

Photo by Humayun Saleem

The study found that for women, early morning workout has slashed abdominal fat, and also improved blood pressure more than later-day exercise. In the case of men, working out at night resulted in greater fat-burning and improved blood pressure management. Exercise in the evening also increased the advantages of training for strength; however, it was more beneficial for women.

Research into the timing of exercises is one of the many branches of chronobiology. This research is focused on how internal clocks influence our entire physiology.

What did the research reveal?

To examine when is the best time to workout to lose weight? Researchers at Skidmore College in New York, Arizona State University, as well as California State University, Chico examined 30 males and 26 women aged between 25 and 55 classified by the term "highly physically active" (completing over 30 minutes of the scheduled best exercise to lose weight four days per each week over three years).

For 12 weeks, the researchers examined the impact on a variety of training programs comprised of stretching, resistance exercises, interval sprints and endurance training -all with similar training volumes.



Participants completed one of four workout routines, each week on a single day in total, 4 workouts a week.

A group of participants exercised for one hour, between 6:30 a.m. and 8:15 a.m. While the others followed the same exercises, but during the evening time between 6 p.m and 8 p.m.

Scientists discovered that among women, morning workout decreased abdominal fat and blood pressure. In contrast, evening exercises improved muscular endurance.

For the males, the evening workout enhanced fat oxidation as well as reduced blood pressure systolic, and fatigue.

The study concluded that times of day when the participants were exercising "may be crucial to maximizing the results in terms of health and performance for athletes and can be in direct relation to the macronutrients consumed."

"Morning workout for women boost belly and total fat loss decreases blood pressure and improve lower body muscular strength," the study said. "Evening exercising significantly boosts the strength of upper body muscles capacity, endurance, and power and improves general mood."

Strength for men was increased following the morning and evening workouts However, exercise in the evening added benefits due to "lower blood pressure systolic as well as fatigue. It also increases the oxidation of fats compared to a morning workout."

“I don't stop when I'm tired, I stop when I'm DONE!”

What is the best time to go to the gym? Late or early?

Based on these results, women looking to reduce weight around their waist as well as lowering their blood pressure ought to get up early to exercise in the morning, Dr. Arciero advises.

This is vital due to the fact that belly-abdominal fat wraps around your internal organs and tissues, such as the liver. This is a risk to the liver.

He also suggests that women who are trying to increase the strength of their upper body, as and their general mood and food consumption, must do some best exercise to lose weight in the evening,

The test participants had less sensitivity to the hours of training they did and also improved their endurance both in the mornings and evenings.

However, evening exercises were discovered to be "ideal for those who are interested in increasing their metabolic and heart health and well-being on the emotional front," says Dr Arciero.

Improved metabolic health is about reducing the likelihood of developing diseases like type 2 diabetes, obesity as well as heart disease, and stroke.

There isn't a clear explanation for what the reasons behind women's and men's reactions to timings of exercise varied, and scientists say that further research will be required to understand more. Women are believed to shed more body fat in the morning since they're more likely to carry an excess amount of stomach fat. Internal rhythms of the body could play a role.

What's the Conclusion?

In conclusion, the optimal time to work out for weight loss can differ between men and women due to hormonal variations. While men may get benefits of working out in the morning, women may benefit more from afternoon workouts. However, the timing of workouts is just one factor that can affect weight loss, and it's crucial to consider other factors such as diet, sleep, and stress levels. Moreover, the results of the real-world study mentioned above should be taken as a general guideline, and individual responses to exercise can vary. Therefore, it's essential to listen to your body and find a workout routine that works best for you, considering your schedule, preferences, and goals. Ultimately, consistency and adherence to a regular exercise routine are key to achieving sustainable weight loss, regardless of the timing of your workouts.

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