Is It Good to Work Out Before Bed?

Reviewed on 5/21/2021
Working out too close to bedtime may lead to a restless night.
Working out too close to bedtime may lead to a restless night.

Working out too close to bedtime may lead to a restless night. Sleep experts recommend hitting the gym at least two or three hours before going to bed. That gives the body enough time to cool down for comfortable sleep. For most individuals, exercising right before bedtime can be too stimulating. Some individuals have a harder time coming down from that exercise-induced high, making it difficult for them to switch it off and go to sleep. According to research, some people experienced slightly deeper sleep when they exercised three to four hours before bedtime. When it comes to exercising for weight loss, it is generally believed that effort and regularity matter more than anything. The timing merely plays a role in shedding those pounds. According to some researchers, exercising in the evening can help a person achieve their weight loss goal faster than exercising in the morning.

Can I do a full-body workout every day?

That might not be a good idea. The American College of Sports Medicine (ACSM) recommends resistance training only two to three times a week in case of a beginner and four to five times a week for advanced training.

However, doing a full-body workout every day or split training purely depends on the weight goals a person wants to achieve. There are benefits and drawbacks to each one. The right choice depends on a person’s preferences and stamina.

Advantages of full-body workouts

  • Increases overall strength and power.
  • Improves nervous system activation.
  • Increases conditioning and endurance.
  • Improves movement patterns, coordination, and balance.
  • The more hormonal stimulus for growth.
  • It Burns more calories.
  • Improves metabolism.
  • More efficient and requires fewer exercises for one muscle group.
  • Only requires three to four workouts per week, at most.

Disadvantages of full-body workouts

  • Can be fatiguing because so many muscle groups are targeted during each workout.
  • Workouts are harder to recover from, especially when the volume and intensity are increased.
  • Harder to target and grow specific muscles.

Advantages of split training

  • Better for increasing muscle size.
  • Allows targeting specific muscle areas for more physique control.
  • Better post-workout “pump.”
  • Can reduce muscle and strength imbalances if used correctly.
  • Less stressful on the nervous and muscular system because only one or two areas of the body are targeted with each workout.
  • More rest days and longer recovery for each muscle group between workouts.

Disadvantages of split training

  • Usually requires more workouts per week.
  • Less efficient and requires more exercises to target one muscle group.
  • Can lead to muscle and strength imbalances if used incorrectly.
  • Less overall calorie burning.
  • Less emphasis on movement patterns and quality.

The best protocol for building muscle varies with people. Some people might find total-body workouts the most efficient way to do it. Others might see better results with split training. Everybody is different. Sometimes the best program for a person might be a mix of both training styles. Motivation-wise, it helps keep people interested in what they are doing. So, think about the hours needed for exercising, fitness goals, and motivational factors. Then, pick out a fitness plan.

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References
DiChiara T. Can Exercising at Night Hurt Your Sleep? WebMD. https://www.webmd.com/sleep-disorders/features/can-exercising-at-night-hurt-your-sleep

Zinchenko A. Why You Should Train Every Day? Science Strength. February 4, 2017. https://www.sciencestrength.com/sciencestrength/2017/1/30/why-you-should-train-every-day

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