Is There a Best Time of the Day to Workout?

Is There a Best Time of the Day to Workout?

While some people are up at the crack of dawn to lace up their running shoes, others can’t fathom a workout before noon. Finding the perfect time to exercise is as much about personal preference as it is physiology. Exercise is supposed to feel good—but if muscles are tight in the morning or working out too late disrupts sleep, it can feel counterproductive.

With the season shifting from Winter to Spring and the cold becoming warm…The kids getting out of school… And the sun rising a lot earlier in the morning… We always see a shift in the attendance of classes. Lets breakdown the advantages of the different options for your day.


The first rule of success with your workouts is be consistent i.e. #get2thegym. If you are a early riser and get to the gym before your day starts you are far likely to be the most consistent of the other groups. Here are some more benefits…

  • Logistical: Afternoon and evening workouts are more likely to conflicts other responsibilities as the day progresses. And the more responsibilities (work, spouse, kids, etc…) the easier it can be to put yourself last on the priority list. Plus a full day’s work can take a serious toll on willpower—which can overcome any gym-goer’s best intentions.
  • Better Sleep: Morning workouts might also be a good option for stress-free snoozing. Since exercise increases heart rate and body temperature, working out too late in the evening (generally after 8 p.m.) may disrupt sleep, while one study showed that working out at 7 a.m. (compared to 1 p.m. or 7 p.m.) may help people sleep more soundly at night.
  • Burn More for Less: Research also shows that people can burn up to 20 percent more body fat exercising on an empty stomach—much easier to do first thing in the a.m. than at night.


Personally this is my preferred time of the day to crush workouts! If your work or family life can support a little more than an hour lunch this could be your best option of the day. Here’s why…

  • Logistical: Doesn’t require you to wake up BTSU (Beat The Sun Up) if you are not a morning person. You don’t have to worry about battling the after work will power to motivate yourself. Lastly, you can get home at a deceit time of the evening or be available for social/family events and still have your workout done! #check
  • 2nd Wind: Right when most people will get an afternoon lull after eating lunch you will be recharged and ready to conquer the 2nd half of your day! And what a better way to get out of the office and break up your day.
  • The ‘other’ Benefits: If you’re worried about a big meeting, exercise can be the perfect way to reduce anxiety and stress. Taking time to work on your body will not only make you feel better physcially but the sense of accomplishment you will also receive will make you feel better mentally with more self confidence.


Plenty of people tout the benefits of early morning sweat sessions, but if you can’t fit in a workout before noon, don’t sweat it. Research suggests the body could adapt to regular gym dates, so if we hit the weight room every day after 4 p.m., eventually we might perform better at that time than at any other time of day. Here are a few reasons why…

  • Your body’s core temperatures. A cold body leaves muscles stiff, inefficient, and susceptible to sprains, whereas higher body temperatures leave muscles more flexible. Body temperature typically increases throughout the day, so muscle strength and endurance may peak in the late afternoon, when body temperature is highest.
  • Hormone levels are also important in determining optimal workout time. Testosterone is important for muscle growth and strength, in ladies and gents. And the body produces more testosterone during late afternoon resistance training than it does during morning workouts.


Rule #1: #get2thegym
When you are committed you can get creative. If you miss the early morning alarm don’t let that derail you from getting your workout in. If you aren’t a morning person and you have an evening commitment; stuck it up and wake up early or find a way to make it to the gym at some point. Make Time! Treat them like unbreakable appointments.

Rule #2: Creatures of Habit
Our brain craves consistency. Learn how to become consistent and automatic with your exercise. Sticking to a specific workout time can result in better performance, higher oxygen consumption, and lower perceived exhaustion.

Rule #3: You Can Change with the Seasons
Summer schedules look a lot different then the winter. Learn how to work with your new schedule vs. fight against it. If the kids are home for the summer than it’s time to shift your workout routine to the mornings.

The O-Board Says…

2 Rounds for Reps:
A: 10x200m Sprints
*Every 2-minutes for 20-minutes

B: In 10-minutes: 8-rounds of
5 Pullups
10 Pushups
15 Squats

*Finish remainder of time with burpees

Post by Chris; follow me on instagram  @mr.cpm