by Dana Cavalea August 23, 2019

1 Comment

Hey Team...

Happy Friday...

I have been  getting this question from people a lot I figured I would answer it!

Is it best to workout in the morning, afternoon, or evening?

My simple answer is this: The Morning.

Without getting overly science-based, when we train first thing in the AM, our chances for training with more frequency goes up....

Meaning, if we are active in the AM, before any distractions, our chances of exercising more per week goes up.

If we wait until later in the day, our chances go down.



Mental and Physical Baggage.

As the day goes on, there are more chances for distraction, procrastination, and other people getting in the way of your training session.

The typical "after-work" exercise session can easily be derailed by anything from a happy hour invite to a "longer than expected phone call", an unplanned meeting, or even just the "It has been a long day, I am tired, I will do it tomorrow" excuse....

Tomorrow rarely comes.

Also, if you are training in the AM on an empty stomach, there are 2-benefits:

1. You will utilize any excess fuels in your system and in your cells.

2. You will start your day with a metabolic spike- allowing you to metabolize at a greater rate throughout the day.

That  translates to burning more calories without trying, weight loss, as well as fat loss.

So, it is a homerun.

If you train later in the day, most have typically had 2-meals + snacks, are more full, heavy, and sometimes bloated.

Not the optimal feeling for an exercise/ training session.

So, the AM has my vote.

When I coach clients, the first thing we do is an AM Routine- where we spike their heart-rate quick and early- combining this with core work, stretching, hydration, and some breathing/ visualization work.

It is a great way to keep you aligned to your goals.

And, the best part about investing in your physical self early?

Well, the chances of you making better food choices throughout the day go way up.

After all, you don't want to spoil  your workout and early efforts-- that is what your subconscious mind is telling you.

Give it a try.

Even if you are a late sleeper- give yourself 20 minutes in the AM to insure you have a great day right from the start.

Let's GO!


Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


January 24, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!
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