Hit the gym first thing to burn off fat — but only if you’re a woman

The best time to feel the burn depends on your gender. Should you hit the gym first thing, or hit snooze to lose?

Women were more likely to reduce belly fat or blood pressure by exercising early in the day, with later workouts better for their muscle strength and endurance. Men were generally better off exercising in the evening. Picture: Supplied.

Women who want to lose weight should exercise early in the morning but men are better off hitting the gym after work, a study has suggested.

Researchers have shown for the first time that the best time of day to exercise may depend on your sex.

Women were more likely to reduce belly fat or blood pressure by exercising early in the day, with later workouts better for their muscle strength and endurance. The US study, in the journal Frontiers in Psychology, found that men were generally better off exercising in the evening.

Dr Paul Arciero, of the health and human physiological sciences department of Skidmore College in Saratoga Springs, New York State, who led the trial, said: “Here we show for the first time that for women, exercise during the morning reduces belly fat and blood pressure … evening exercise in women increases upper body muscular strength, power and endurance, and improves overall mood and nutritional satiety.

“We also show that for men, evening exercise lowers blood pressure, the risk of heart disease and feelings of fatigue, and burns more fat, compared with morning exercise.”

Researchers asked 30 women and 26 men, aged between 25 and 55 and of a normal weight, to take part in a 12-week program. One group exercised for an hour before 8.30am, with activities including stretching, sprint, resistance and endurance training. The other did the same activities between 6pm and 8pm. They followed a specific meal plan, eating about every four hours.

At the start and end of the trial, the researchers tested participants’ aerobic power, muscular endurance, flexibility, balance, upper and lower body strength and power, and jumping ability. They also measured blood pressure and body fat percentages. It is not clear why the results differed for men and women.

Historically exercise research has been predominantly carried out in men, but differences between the sexes mean its effect may differ in women.

The Times