{"id":5684,"date":"2025-11-08T07:54:53","date_gmt":"2025-11-08T00:54:53","guid":{"rendered":"https:\/\/www.infinitysport.asia\/news\/?p=5684"},"modified":"2025-11-08T07:54:55","modified_gmt":"2025-11-08T00:54:55","slug":"heres-why-morning-exercise-feels-so-hard","status":"publish","type":"post","link":"https:\/\/www.infinitysport.asia\/news\/heres-why-morning-exercise-feels-so-hard\/","title":{"rendered":"Here\u2019s why morning exercise feels so\u00a0hard"},"content":{"rendered":"\n

Your alarm goes off. Somehow you manage to get dressed, drag yourself to the gym, and start squatting.<\/p>\n\n\n\n

But why does it feel so hard? Your legs are heavy and the weight you lifted only a couple of days ago \u2013 in the afternoon \u2013 feels almost impossible.<\/p>\n\n\n\n

No, you\u2019re not imagining it. There\u2019s a large body of evidence to suggest most of us are stronger, more powerful, and have better endurance later in the day.<\/p>\n\n\n\n

There are several reasons exercising can feel much harder first thing in the morning. Here\u2019s why, and how you can adjust to morning exercise if you need to.<\/p>\n\n\n\n

Your circadian rhythm affects your workout<\/h2>\n\n\n\n

Your body has a natural 24-hour clock that regulates hormones, body temperature and when you feel most awake or ready for sleep.<\/p>\n\n\n\n

This clock is called your circadian rhythm. It is controlled by the brain but can also be influenced by external factors such as sunlight. This might explain why exercising in the morning in winter can be especially hard for some of us.<\/p>\n\n\n\n

Research shows your circadian rhythm is clearly linked to exercise performance, which tends to follow a daily pattern.<\/p>\n\n\n\n

Most people reach their peak between 4 and 7pm. This means we tend to be stronger, faster and more powerful in the afternoon and early evening.<\/p>\n\n\n\n

We don\u2019t know exactly why. But there are a few potential explanations.<\/p>\n\n\n\n

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Matt Garrow\/The Conversation. Adapted from Delos<\/a>, CC BY<\/a><\/em><\/figcaption><\/figure>\n\n\n\n
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Body temperature<\/strong><\/p>\n\n\n\n

Your core body temperature is at its lowest around 5am, and steadily increases across the day. When your body temperature rises, your muscles contract more efficiently. We think this is part of the reason people are typically stronger and more powerful later in the day.<\/p>\n\n\n\n

Hormonal fluctuations<\/strong><\/p>\n\n\n\n

Insulin \u2013 the hormone that regulates blood sugar (glucose) levels \u2013 tends to be highest in the morning. This leads to a decrease in blood sugar, meaning less glucose your body can use as fuel, likely affecting how hard you can push.<\/p>\n\n\n\n

Nervous system function<\/strong><\/p>\n\n\n\n

While we don\u2019t know exactly why, there is some evidence to suggest your nervous system is better at sending signals to your muscles throughout the day. This allows you to use more of your muscle fibres during exercise, essentially making you stronger.<\/p>\n\n\n\n

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Some swear exercising before breaking your fast is the most efficient way to lose body fat. But what's the research say? And what about 'fasted' strength training? @ADHagstrom @UNSW<\/a> https:\/\/t.co\/Hoj7OvmBOp<\/a><\/p>— The Conversation – Australia + New Zealand (@ConversationEDU) September 30, 2025<\/a><\/blockquote>