Open Accessibility Menu

When is the Best Time of Day to Train?

Author: Coach Nick Book

Fitness enthusiasts often ask the question, when is the best time of day to train? Many people believe in the idea that the earlier you train, the better, while others think that late afternoon or evenings may be more effective. In reality, the best time of day to train can vary according to personal experiences, goals, and lifestyles. 

Preference and Lifestyle

Those who are early birds may prefer morning workouts, while night owls may prefer to train in the evenings. If you have a busy schedule during the day, you may need to fit in your training in the early morning or late evening. Also, consider the time of day at which you have more energy and motivation to train. Working out at a time when you feel energized and focused can help maximize your physical performance and mental clarity.

Session type

Researchers have found that cardio workouts are more effective in the morning because the body's metabolism and fat burning abilities are higher after a night's rest. On the other hand, strength training may be more effective in the late afternoon or evening, when testosterone levels and body temperature are at their highest. Thus, it is essential to choose the time of day that aligns with the type of workout to optimize results.


A proper warm-up is crucial to avoid injuries and increase performance during the workout. The time of day can indeed affect the body's readiness to warm up, and it is essential to keep this in mind. For example, the body may need more time and energy to loosen up in the morning compared to the afternoon, which can affect the quality of your workout.

Individual Sleep Patterns

Many studies have shown that sleep plays a crucial role in physical performance and recovery. Sleep quality and quantity can also vary based on the time of day, along with the body's natural circadian rhythm. Adequate sleep helps replenish energy, improves recovery time, and helps build muscle. Therefore, choosing the right time to train can positively or negatively impact your sleep quality and performance.

In Conclusion...

The best time of day to train varies according to personal preference, lifestyle, workout type, warm-up time, and sleep patterns. One solution may not work for everyone, and it is essential to find the optimal time that works best for you. It is crucial to listen to your body's cues, experiment, and observe which time of day results in the best performance and mood. Finally, the most effective time to train may be the time you can commit to consistently, regardless of external factors. Find what works for you and keep pushing to reach your fitness goals.