Does the early bird always get the worm? Well, no, at least not when it comes to working out. In fact, research shows that there are benefits to working out in the morning and at night. So which time is right for you?

While there is no definitive answer as to when you should hit the gym (or the yoga studio, or the pavement), there are clear advantages and disadvantages to each time of day. Let's break it down:

PROS TO MORNING WORKOUTS

You'll boost your energy for the rest of the day.

Working out boosts endorphins and other mood-elevating substances that can help lift your spirits as you take on the day, says Dr. Cedric Bryant, Ph.D., Chief Science Officer of the American Council of Exercise . "Morning workouts result in better energy levels throughout the day and give you more mental alertness and sharpness," he says.

You can get a better night's sleep.

In 2011, health researchers at Appalachian State University found that, perhaps counterintuitively, exercising in the morning helps you sleep better at night. From the study :

In all cases, those who exercised at 7 a.m. experienced about a 10 percent reduction in blood pressure that carried through the remainder of the day. They also had about a 25 percent dip in blood pressure at night, slept longer and had more beneficial sleep cycles than when they exercised at other times of the day.

Working out in the AM makes it easier to stick to a routine.

Bryant says that working out in the mornings helps maintain a regular habit of being physically active, because a person is less likely to skip workouts due to scheduling conflicts or other demands. Remember: Consistency is key.

CONS TO MORNING WORKOUTS

You have to wake up, well, early.

If you're not an early riser , getting out of the bed in the morning can be extremely difficult, especially on a recurring basis. Bryant warns that if you're not used to exercising in the mornings and force yourself to get up, you may not put as much effort into the exercise as you would later in the day. In addition, if you aren't careful, you can disrupt your sleep schedule, which can lead to sleep deprivation.

Not to mention, hitting the gym before work can pose a challenge in terms of scheduling. If you work a 9 to 5 job, getting ready for work and commuting can cut your morning workout short, Bryant notes.

You need to spend more time warming up.

You need to spend more time warming up in the morning because your muscles and joints tend to stiffen, Bryant advises. This is especially important if you plan on taking on a more vigorous and challenging workout.

Further supporting this important point, Dr. Michael Smolensky, an adjunct professor of biomedical engineering at the University of Austin, Texas, mentioned in a Wall Street Journal article that joints and muscles are as much as 20 percent more flexible in the evening.

PROS TO EVENING WORKOUTS

Your mornings will be calmer.

Not only can you catch some extra zZz's, but you don't have to worry about packing a change of clothes, grabbing a post-workout breakfast, quickly showering at the gym and rushing to work on time. That's less stress for a lot of people.

It's a great way to blow off steam from the day.

Had a rough day at work? Sweat out all those anxieties and frustrations at the gym.

Bryant says that an evening workout can help you de-stress and clear your mind from everything that took place during the day. It also serves as a nice transition period between being at work and coming home, and can help you be present with your family and loved ones.

An added perk, if you had a difficult day, is that exercising in the evening "could provide a boost of energy for the remainder of the day," per Dr. Jeffrey Potteiger, Ph.D., Dean of Graduate Studies at Grand Valley State University and fellow of the American College of Sports Medicine . So turn that frown upside down!

Your body is more physically prepared in the evening.

Remember that WSJ article from before? Yeah. Your joints and muscles are much more flexible in the evening, which means you're less prone to injuries .

You can work out for longer.