Why Does it Feel So Hard to Work Out in the Morning? Here are Some Scientific Reasons Why

You are not imagining it, there are good reasons why it feels so difficult to workout in the morning. Cover picture of Shiatzy Chen SS26 in Paris by Jay Zoo for DAM 

By Hunter Bennett, University of South Australia

Your alarm goes off. Somehow you manage to get dressed, drag yourself to the gym, and start squatting.But why does it feel so hard? Your legs are heavy and the weight you lifted only a couple of days ago – in the afternoon – feels almost impossible.

No, you’re not imagining it. There’s a large body of evidence to suggest most of us are stronger, more powerful, and have better endurance later in the day.

There are several reasons exercising can feel much harder first thing in the morning. Here’s why, and how you can adjust to morning exercise if you need to.

Your circadian rhythm affects your workout

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

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.

Research shows your circadian rhythm is clearly linked to exercise performance, which tends to follow a daily pattern.

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.

We don’t know exactly why. But there are a few potential explanations.

Matt Garrow/The Conversation. Adapted from Delos, CC BY

Body temperature

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.

Hormonal fluctuations

Insulin – the hormone that regulates blood sugar (glucose) levels – 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.

Nervous system function

While we don’t 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.

But what if I’m a morning person?

Your sleep chronotype can also affect exercise performance.

This describes your natural inclination for sleep and wakefulness at certain parts of the day – basically whether you’re a “morning person” (an “early bird”), or feel more productive and alert in the evening (a “night owl”).

Research shows night owls with a late chronotype do notably worse when exercising in the morning, compared to people with an early chronotype.

While we don’t know why this is the case, it might be that night owls experience smaller fluctuations in hormones and temperature throughout the day – although this is just speculation.

Interestingly, being sleep deprived seems to affect physical performance in the afternoon more than in the morning. So if you’re staying up late and not getting much sleep, you may actually find it easier to exercise the next morning than the next afternoon.

So, does timing matter?

Whatever time of day, if you can feel yourself working you will make progress – for example, increasing muscle strength and improving aerobic fitness and heart health.

So if you’re exercising to get bigger, stronger and fitter, the timing doesn’t actually matter.

Besides, when we exercise often comes down to motivation and convenience. If you like to exercise earlier in the day and that suits you best, there’s no reason to change.

But you can adapt if you need

If you have a sporting event coming up in the morning – and you usually train in the afternoon – you might want to prepare by doing some early exercise so you’re at your peak.

There is evidence to suggest that repeatedly training in the morning can close the gap between your afternoon and morning performance.

Basically, your body can get used to exercising at a particular time, although it will likely take a few weeks to adapt.

Finally, if you find exercising close to bedtime makes you feel too alert and is disrupting your sleep, you may want to try doing something more gentle at night and/or exercising earlier in the day.

Hunter Bennett, Lecturer in Exercise Science, University of South Australia

In Full Stride: Equestrian Energy Meets Bohemian Rebellion in Shiatzy Chen’s SS26 Paris Collection

Long, swinging hair and natural make-up added to the feeling of a Seventies ethos of liberation in Shiatzy Chen's new collection in Paris. Photograph (above) and cover picture by Jay Zoo for DAM.  

Shiatzy Chen’s Spring/Summer 2026 collection at Paris Fashion Week, captured the untamed energy of the horse and the free-spirited ethos of 1970s bohemian style. Blending flowing fabrics, intricate embroidery, and equestrian-inspired details, the designs merged Eastern craftsmanship with Western silhouettes. Through a palette that ranged from earthy neutrals to vibrant neons, and playful combinations of structured tailoring and relaxed layering, the Taiwanese designer celebrated movement, individuality, and cultural dialogue, delivering a collection that was at once romantic, bold, and contemporary. Story by Jeanne-Marie Cilento. Photographs by Jay Zoo 

Leather straps and belts

gave the collection an

equestrian theme. 

CALLED Unstill, Shiatzy Chen's new collection was designed to suggest the energy of a horse in full stride. Drawing on equestrian symbolism to inspire her work, Chen’s vision merged the romantic rebellion of the 1970s with modern tailoring, creating an East-meets-West aesthetic that felt both liberated and finely crafted.

From the first look, the collection exuded movement and freedom. Textiles such as chiffon, lace, and lightweight cotton-linen moved with each step, punctuated by the structured curves of saddle-inspired pockets and tailored flares. 

The designer's signature embroidery appeared throughout, not as ornamentation, but as storytelling, adding a certain vitality to each garment. Multi-directional patterns and ribbon detailing recalled the handcraft of folk art, while maintaining a sophistication suitable for Paris’ discerning fashion audience.

Color played a central role in the collection’s narrative. Tobacco browns and coffee tones suggested the earthy landscape of a sun-drenched horizon, while blues, fuchsias, and cobalt punctuated the neutrals like bursts of bright sunlight on a wild meadow. Black and white served as grounding elements, echoing the elegance and discipline inherent in Chen’s tailoring. Together, the palette reflected the duality of the collection: daydreaming wanderers and nocturnal revelers, pastoral calm and disco vibrancy coexisting in balance.

There was a freedom to mix and match, with unexpected pairings such as crochet tops with suiting or pajamas as outerwear, a playful nod to the era of bohemian experimentation.

Silk scarves and softly

flowing, floral designs

enhanced the 70's style.

Flared pants paired with cropped vests, flowing lace blouses over soft skirts, and layered long-on-long looks created a sense of casual sophistication. 

Menswear-inspired pieces were equally dynamic: cropped jackets, leather trousers, cargo-style curves, and bell-bottoms fused utilitarian strength with poetic grace. The freedom to mix and match was emphasized, allowing for unexpected pairings such as crochet tops with suiting or pajamas as outerwear, a playful nod to the era of bohemian experimentation.

Accessories reinforced the equestrian and hippie motifs. Triangular silk scarves became headbands or neckerchiefs; saddle-shaped bags with dimensional clasps offered a subtle nod to the horse motif; while jewellery repurposed bits and horseshoes into necklaces, brooches, and belts. Footwear included reimagined Mary Janes, platform sandals, and brogues, some with metallic accents, merging functionality with exuberant style.

What set this collection apart was Chen's ability to channel her horse-inspired themes into designs that evoked a sense of liberation. Balancing her feel for ethereal romance and bold physicality, the designer was able to fuse Eastern sensibilities with a Western bohemian spirit. In Unstill, Shiatzy Chen once again demonstrated why she is one of the few designers who can continually reinvent the dialogue between heritage and modernity and East and West, in new and interesting ways.   

Scroll down to see more highlights from the Shiatzy Chen SS26 show at the Palais de Tokyo in Paris

Backstage at Shiatzy Chen before the Spring/Summer 2026 show at the Palais de Tokyo in Paris