Reasons Why Morning Exercise is Difficult and How to Overcome It: "Time-of-Day Performance" Influenced by Internal Clocks and Hormones

The Reason Why Barbells Feel Heavier in the Morning

"Even though the weight is the same, it feels much heavier in the morning." This common subjective experience among many people seems to have scientific backing. An explanation from The Conversation, republished in the UK The Independent, unravels the reasons why morning exercise can feel more challenging, focusing on the body's internal clock (circadian rhythm). The key points are as follows: due to factors like body temperature, hormones, and the nervous system, the body is structured to be less efficient in the morning. Furthermore, many people's performance peaks between 4 PM and 7 PM.The Independent

Body Temperature: A "Cold Engine" in the Morning

Human core body temperature is lowest around 5 AM and rises towards the day. Since muscle contraction efficiency is influenced by body temperature, it's harder to generate power when the body is not warmed up in the morning. Conversely, in the evening, the body is in a "well-oiled" state, making it easier to improve in strength, speed, and endurance—such daily fluctuations have been observed.The Independent

Hormones: The Relationship Between Insulin and Blood Sugar

Higher insulin levels in the morning can lead to lower blood sugar, reducing the availability of glucose, which is fuel for exercise. This contributes to the feeling that it's harder to push oneself in the morning. Additionally, the sympathetic nervous system may not be fully "ignited" in the morning, creating conditions that make it harder to increase output.The Independent

Nervous System: Signals to Muscles Are Harder to Transmit

The efficiency of nerve-muscle transmission is suggested to be higher during the day to evening. The more muscle fibers that can be recruited, the greater the strength that can be exerted, which logically explains why strength feels more pronounced in the afternoon.The Independent

Chronotype: The Difference Between Morning and Evening Types

Are you an "early bird" or a "night owl"? Evening types (late chronotypes) tend to experience a more noticeable decline in morning performance. On the other hand, sleep deprivation can further reduce afternoon performance, indicating that it's not a simple dichotomy of morning vs. night, but rather an interaction with the quantity and quality of sleep that should not be overlooked.The Independent

The Answer to "When Is the Right Time?"

The researchers' conclusion is quite practical. "You will see results no matter when you exercise." Improvements in cardiovascular health, strength, and endurance can be achieved regardless of the time of day. Therefore, the basic strategy is to choose a time that aligns with your motivation and daily routine. However, for those who have competitions or matches in the morning, it is beneficial to engage in repetitive training in the morning to elicit timing-specific adaptations. There is a possibility that the gap will narrow in a few weeks.The Independent

The Pitfalls of Sleep and Night Training

On the other hand, high-intensity exercise just before bedtime can raise body temperature, alertness, and adrenaline, potentially delaying sleep onset. From a sleep perspective, it is suggested to avoid high-intensity exercise 3-4 hours before bedtime. If you can only exercise at night, switching to yoga, stretching, or light aerobic exercise is a good strategy.Prevention

Reactions on Social Media: Real-Life Experiences

Community voices are as vivid as scientific discussions. Observing actual posts and threads reveals the following trends:

• "It's clearly tougher in the morning"—In long-standing but persistent threads in the weightlifting community, many share experiences of feeling lighter weights in the evening. Some describe the morning as having "one more step in the warm-up ladder."Reddit

• **"morning workout is definitely much harder" laments a simple post on X. It receives empathetic replies, with advice like "spend more time warming up in the morning."**X (formerly Twitter)

• "Ultimately, the time you can stick to is the best" is a strong argument. In the community, there are voices that say "I can concentrate in the morning" and "I can perform better in the evening," suggesting using different times for different purposes.Reddit

These "raw voices" align with the research conclusion that **"the peak is in the afternoon, but the time you can continue is the strongest."**The Independent

Morning Workout Optimization Checklist (Practical Edition)

1) Extend Your Warm-Up by "10 Minutes"

• Running: Low-Intensity Jog + Drills

• Strength Training: Joint Mobility → Light Load, High Reps → Main
  By gradually increasing body temperature and stimulating the nervous system, you can aim for enhanced output.The Independent

2) Get Some Light / Wake Up

• Expose yourself to natural light right after waking up. If possible, go outside. This can help advance your internal clock.PMC

3) Consume "Light Fuel"

• To counter the risk of low blood sugar in the early morning, quickly usable sugars like a banana with a small amount of sports drink or honey can be effective.The Independent

4) Focus on Timing for Caffeine

• Have coffee 30-60 minutes before starting. For night workouts, avoid caffeine 4 hours before bedtime.Prevention

5) "Fix" Your Schedule for 2-3 Weeks to Get Used to It

• Repeated morning stimulation can lead to time-specific adaptations that may reduce the gap with the afternoon.The Independent

6) Night Exercisers Should "Control Intensity"

• Lower intensity or extend the cool-down just before bed. This helps maintain sleep quality.Prevention