In exercising, as in everything in life, timing is everything. To get the most out of your workouts, it’s not just about what you do but also when you do it. And when you use a powerful workout tool like a weighted vest, timing your workout becomes even more essential.
So, the ultimate question is: When is the best time to exercise with a weighted vest, morning or night? Unfortunately, there is no straightforward, one-size-fits-all answer. Everyone responds differently, influenced by factors such as biology, preferences, and lifestyle.
In this post, we provide you with science-backed information to help you choose the weighted vest workout timing that works for you, whether you're an early bird or a night owl.
Understanding Your Body Clock: The Circadian Rhythm
The circadian rhythm is your body’s internal 24-hour clock. This internal clock dictates when your body should sleep or stay awake. During this sleep-wake cycle, your body undergoes a series of complex physical, mental, and behavioral changes.
There are three key physiological factors that shift throughout the day and directly impact your workouts, especially when you're adding the extra load of a weighted vest:
1. Core Body Temperature
A body with a normal circadian rhythm has a core temperature that naturally increases during the day and decreases at night. As your body temperature rises, your muscles, nerves, and enzyme activity get going, i.e., your body literally wakes up. The reverse happens when your body temperature drops, i.e., your body powers down to prepare for sleep.
So, if you work out in the morning, you may experience stiffness and need a longer warm-up period. On the other hand, if you exercise later in the day, you will have naturally warm, limber muscles that are ready to move.
With Aion's weighted vest, you can capture heat from your body and retain it. So that, morning or night, you can warm up faster and maintain optimum body temperature for optimum workout performance.
2. Cortisol Levels
Cortisol is a hormone that regulates bodily functions, and its level in the body follows a circadian rhythm. Cortisol levels are highest in the morning and slowly decrease during the day. While cortisol has a bad reputation as a stress hormone, in the right amounts, it helps the body utilize stored energy and provides increased alertness and focus.
High-intensity workouts cause cortisol levels to increase. So, if you exercise in the morning when cortisol levels are at their highest, it is essential to be aware of the potential long-term impact and ensure that you balance your workouts with adequate recovery time. The physical stress of excessive high-intensity workouts can lead to increased fatigue, impaired recovery, and elevated stress in the long run.
If you prefer to have your high-intensity workouts in the morning, when you have more energy and alertness, a weighted vest like Aion can be a major help. With its compression technology, Aion supports circulation and muscle repair even in high-stress, high-cortisol conditions.
3. Testosterone and Muscle Performance
Similar to cortisol, testosterone is another hormone that peaks in the morning and decreases towards evening. Testosterone is essential for muscle growth, recovery, and power output for both women and men.
Morning is the ideal time for muscle-building and strength-focused workouts, provided you manage the cortisol factor appropriately—and you have Aion to help with post-workout recovery.
If you choose to exercise in the evening when testosterone levels are low, you can still optimize muscle-building with the added mechanical load and heat-capture technology from Aion.
Morning Workouts with Your Weighted Vest
The Goal: Wake up your body, boost metabolism, and stay energized.
Our Pro Tips:
- Start Light and Slow - Your body needs time to overcome early stiffness. Aion’s heat and compression support this, but that’s not the case with every weighted vest. Begin with stretching and dynamic warm-ups, such as high knees, leg swings, and bodyweight movements.
- Capitalize on Cortisol - Your alertness and fat metabolism are at their peak. Opt for low-to-moderate intensity workouts, such as fasted walks, bodyweight circuits, or mobility-enhancing exercises with your weighted vest. In a recent study, wearing an Aion vest during a walking test led to an 18% higher caloric expenditure compared to walking without it.
- Hydrate First - Sleep dehydrates the body. Drink water as soon as you wake up and before you exercise to avoid fatigue, dizziness, or muscle cramps.
- Cool Down Gradually - Lower your body temperature slowly post-workout through exercises like static stretching or yoga. This will prevent abrupt core temperature change and help keep your energy steady throughout the day.
Evening Workouts with Your Weighted Vest
The Goal: Take advantage of peak physical performance, flexibility, and power output.
Our Pro Tips:
- Train for Power or Volume - Your body is warm, your coordination is at its best, and you’re less likely to get injured. Use this time for strength circuits, muscle-building sets, or explosive training like jump squats and sprints. A HIIT test with the Aion vest showed a significant 69% higher caloric expenditure and an increase in systemic stress load.
- Increase the Intensity - Challenge your muscles and optimize muscle building by adding more reps, rounds, sets, or weights in your evening routines.
- Avoid Late-Day Stimulants - Skip pre-workout caffeine or stimulants after 5 PM to prevent interference with sleep and recovery. A natural warm-up and the added challenge of a weighted vest are often enough to get you going.
- Use Workouts to Destress - Evening workouts are ideal for reducing tension after a long day. Add light music, deep breathing, or a relaxing cooldown to signal your nervous system to transition from "go" mode to "rest" mode.
- Fuel and Recover - Your gains happen when you sleep. Fuel it by eating a protein-rich dinner after your workout. Proper post-workout nutrition, combined with exercises like stretching or foam rolling, aids recovery and promotes better sleep.
Maximizing Muscle-Building in the Evening
The common concern with working out in the evening is low testosterone levels. Despite this, your strength, power output, and flexibility often peak in the evening. Most bodybuilders and powerlifters tend to perform better later in the day, particularly for heavy lifts or high-volume workouts.
To maximize muscle building in the evening:
- Use compound movements (e.g., squats, push-ups) with a weighted vest.
- Extend sets to fatigue to trigger hypertrophy.
- Combine explosive movements, such as jumps or sprints, to activate the neuromuscular system.
Pros and Cons of Morning vs. Evening Weighted Vest Workouts
Morning Workouts
Pros: High testosterone and cortisol; boosts metabolism; builds discipline.
Cons: Cold body temperature; high stress hormone levels; may require longer warm-up.
Evening Workouts
Pros: Peak flexibility, coordination, and strength; naturally warmed up.
Cons: Lower testosterone; risk of poor sleep if too intense or too late
FAQ: When to Work Out with a Weight Vest?
Yes, there are pros and cons to either morning or evening workouts, but it really comes down to whenever you’re most likely to be consistent. The best time to work out is the one that works best for you.
Your personal energy levels, responsibilities, and preferences matter most. If you’re in a stage of life, whether due to work, school, or family obligations, where your schedule is the primary determinant of when you can work out, then that is okay. You will still reap the greatest benefits: The positive health and wellness impact of physical activity! The right weighted vest is a great addition to any workout at any time of day, and Aion’s has more features than just weight to support your workout and recovery.
Here are some final considerations:
- If your mornings are quiet and you prefer structure, start your day with a weighted vest walk or circuit to boost your metabolism and focus.
- If you struggle to wake up early but have energy at night, train after work when your performance naturally peaks.
- If you're training for performance, consider hybrid scheduling: lighter morning walks and heavier resistance training at night.
Also, consistency is key. You can beat the clock by forming long-lasting habits through regular, consistent movement. Whether that's 6 AM or 6 PM, fitting in your weighted vest workout consistently will yield the greatest benefits.
If you need help sticking to your chosen workout schedule, rely on Aion. Aion Weighted Vests are designed to adapt, whether in the morning, at night, or both. With thermoregulating comfort, recovery-boosting compression, and ergonomic load distribution, your performance won't be limited by the clock.
Elevate Your Workouts at Any Hour
While timing is important, what matters more is actually doing. The right weighted vest will fit seamlessly in your routine, no matter the time of day. As renowned human biologist, biohacker, and longevity expert, Gary Brecka says of why he chose Aion for his weighted vest: “For me, it’s all about how seamlessly it fits into my routine. Whether I’m strength training or just walking, I feel stronger, more balanced, and more energized. You’ve got to try it for yourself. It’s designed to give you more from every movement.”
With Aion's cutting-edge resistance technology, you can do more and get more results at any time. A morning walk, afternoon errands, or an evening bodyweight session, Aion increases the impact of every workout count—no matter the hour.
Visit our shop and start using your Aion vest today!
Disclaimer: Always consult a doctor before doing any type of exercise.
