For the last twenty or so years, my daily routine has been something like this: wake up at 5:30 AM, drink water, ruck and workout, shower, eat breakfast and drink coffee, get on with my day (including writing this newsletter), ruck again with my dog in the afternoon, make dinner, relax with my wife, go to bed, rinse and repeat. This has worked quite well for me. 

Then, very recently, I changed everything. Rather than rucking and/or working out first thing in the morning, I’ve been shifting those to the afternoon. And wouldn’t you know it? My body and workouts feel quite different. While I love getting the hard stuff out of the way early when my body is warmed up and has already consumed fuel (and caffeine), the workouts and rucking sessions feel almost…easier. 

So, I started to wonder if there’s any science that says one is better than the other. Lo and behold, there is…sort of. Read on to see what I found about this.

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There’s a lot that can be said about morning vs. evening rucks. But…one this is for sure: both require comfortable, supportive shoes. That’s why I wanted to let you know that we’ve been working hard with our partners, like Brad’s Deals, to find the right products and prices to support all of your rucking needs. Should you be in the market for new shoes, for instance, please check out the selection of Hokas on Brad’s Deals below. Hoka makes some of the most comfortable and supportive shoes and boots for rucking and hiking on the planet, and Brad’s Deals makes them more affordable.

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Rucking for Science

Morning vs. Evening Rucks: What Science Says About the Best Time to Train

When is the best time to ruck—morning or evening? If you’ve ever wondered whether lacing up your boots and throwing on your weighted pack first thing in the morning is better than saving it for the evening, science has some interesting answers. The best time to ruck largely depends on your fitness goals, schedule, and how your body responds to training at different times of the day.

Studies suggest that both morning and evening workouts offer unique benefits, from fat loss and improved cardiovascular health to better strength and endurance. Let’s break down the research to help you decide when to hit the trail.

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Morning Rucks

Morning Rucks: A Powerful Start to the Day

Many fitness experts and researchers argue that exercising in the morning provides several metabolic and mental advantages. Here are some of the top benefits:

1. Enhanced Fat Burning

If weight loss is one of your primary goals, morning rucks might be your best bet. Research published in Frontiers in Physiology found that morning exercise significantly reduced abdominal fat and improved blood pressure, particularly in women. (Frontiers in Physiology)

Another study from The Journal of Clinical Endocrinology & Metabolism showed that fasted morning exercise (before breakfast) increased fat oxidation throughout the day, meaning you burn more fat for fuel. (Oxford Academic)

2. Better Habit Formation & Consistency

Morning workouts can be easier to stick with because they help establish a routine. By getting your ruck in early, you avoid the distractions, work commitments, or fatigue that might derail an evening workout. A study from Health Psychology found that morning exercisers were more likely to develop long-term consistency. (APA PsycNet)

3. Mental Boost & Productivity

Morning exercise increases endorphins and improves cognitive function, setting the tone for a more productive day. A study published in The British Journal of Sports Medicine found that morning workouts enhance focus, memory, and problem-solving skills. (BJSM)

So…you see, there’s quite a bit of scientific evidence that points to morning exercise routines, which certainly include rucking and workouts, as being incredibly beneficial for both mental and physical health.

Let’s look at the other side of the coin (or day)…

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Evening Rucks

Evening Rucks: Stronger Performance & Recovery

For those looking to maximize strength, endurance, and muscle recovery, evening workouts might be the way to go. Here’s why:

1. Improved Strength & Power Output

A Frontiers in Physiology study reported that evening exercise led to greater gains in muscular performance, particularly for women. Strength, power, and endurance all peaked later in the day due to increased muscle temperature and optimized hormone levels. (Frontiers in Physiology)

2. Lower Injury Risk & Better Performance

Muscles and joints tend to be stiffer in the morning, increasing the risk of injury. In contrast, evening workouts benefit from the body being fully warmed up, leading to better mobility and reduced risk of strains. A review published in CUNY Academic Works confirmed that muscle function and flexibility improve in the evening. (CUNY Academic Works)

3. Better Blood Sugar Control & Metabolism

A Diabetologia study found that afternoon and evening exercise significantly reduced insulin resistance, which is beneficial for those managing blood sugar levels. Participants who trained in the evening saw up to a 25% improvement in glucose control. (Diabetologia)

What About Sleep?

One of the biggest concerns about evening workouts is their potential impact on sleep. While high-intensity exercise too close to bedtime can elevate cortisol levels and disrupt sleep, moderate exercise like rucking may not have the same effect.

A Verywell Health article recommends finishing workouts at least four hours before bed to prevent sleep disturbances. On the other hand, low-intensity rucks in the evening can help reduce stress and promote relaxation. (Verywell Health)

Morning vs. Evening: Which Is Better?

The best time to ruck depends on your individual goals:

Choose morning rucks if:

• You want to maximize fat loss

• You need a consistent routine

• You want a mental boost for the day

Choose evening rucks if:

• You want to maximize strength and endurance

• You’re looking to optimize recovery and performance

• You want better blood sugar control

Ultimately, the best workout is the one that fits your schedule and feels best for your body. If you find that one time works better for consistency and results, stick with it.

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