What's The Best Time To Train?

Are you a morning exerciser or prefer to be in the night owl club? 

Have you ever wondered which time of day is the best for getting your workout done?

If so, get ready to learn the science behind the best time to train. 

Whether during primetime hours, pre-work in the am, or post-day adventure in the pm, understanding how and when our bodies work optimally can equip us with all we need to hit our desired goals faster - however that looks like to each one of us! 

We'll dive into all there is to know about optimising training and why timing matters, so read on!

Circadian Rhythms

When finding the best time to exercise, it is vital to understand the body's natural sleep & wake-time rhythms, also known as circadian rhythms.

The body's circadian clock involves various robust biological processes that remarkably govern our daily activities and behaviour. 

But most importantly, these controlled rhythms can influence our physicality by regulating primary body functions and energy levels. 

This is especially significant for athletes, as studies suggest a relationship exists between peak performance output and the timing of an athlete's daily physical activity. 

An individual's peak time for athletic accomplishments may differ depending on individual factors, such as lifestyle and sleep.

The Best Time, Biologically

As you learned, the body's internal clock, also known as the circadian rhythm, plays a prominent role in influencing our athletic performance. 

The circadian rhythm is responsible for winding us up mentally and physically, ensuring we are awake during the day and tired at night so that our bodies function at their optimum levels. 

It stands to reason that athletes perform differently at different times of the day depending on the strength of their circadian rhythm. 

Generally speaking, athletic performance seems to be highest in the late afternoon and evening when circadian rhythms are in peak effect and lowest in the morning when the results of this natural process have yet to kick in. 

This phenomenon is worth considering for anyone involved in intensive physical activity or sport-based competition.

A relatively recent study from 2012 concluded the following:

"During high-intensity exercise, the effect of time of day has been well established with early morning lowest performances and peak performances in the late afternoon."

Individual Factors

When scheduling your workout routine, the afternoon might be the ideal time to train. 

Well, at least biologically, because, as we just learned, this is when we reach our physiological peak on the 24-hour scale.

However, everyone is different, and a few essential personal factors can play a role in figuring out the best time for you to exercise. 

For example, those with erratic sleep habits or busy daily schedules may find working out during morning or evening hours more convenient and beneficial. 

Additionally, if you work a night-shift job or stay up late on certain days of the week, scheduling workouts for earlier in the day might help keep you more consistent in your regimen. 

Even more so, though performance may be suboptimal in the morning, for some people, a morning workout is better than a coffee and helps them snowball the energy rush from a training session for the entire day.

Considering such individual concerns can help you establish an effective workout schedule that works for you.

Final Thoughts

So, what does this all mean for you as an athlete or an average gym Joe? 

Science says that the best time to train is in the afternoon because your body is performing at its peak. 

But don't forget to consider individual factors like sleep, schedule, and preferences when planning your training routine. 

Experiment a little and find what works best for you!

That's the best way to go about it.