The Best Time to Train

Often the time of your training is determined by your day-to-day agenda. But if you have the opportunity to choose when you train, what is the best time?

This is highly dependent on your personal preference, goals and physiology. Some people wake up, put on their running or training shoes, and start their day with a workout. Others can have a lot of trouble with this and prefer to train in the afternoon or evening. It’s important to figure out what time of day a workout feels right for you. In this article we’ll look at the benefits of training both earlier and later in the day, so you can work out which option is better for you.


There are often less barriers to maintaining your workout routine in the morning compared to the afternoon and evening. Later in the day, many of us may have more responsibilities or events planned, such as catch ups with friends or spending time with family. Even simple things like cooking dinner can be an obstacle to exercising later in the day. Mornings are often less busy than other parts of the day and you can go for a run, take an exercise class or do yoga with little to no other distractions.

Many people also find it difficult to fall asleep after exercising in the late afternoon or evening. This is because your heart rate and body temperature increase during exercise and this can last for some time, so you may experience difficulty sleeping. A workout in the morning prevents this problem.


If you are not ready to train in the morning, training in the afternoon is also effective. Research shows that your body adapts to the time you train. It is therefore important to keep training at roughly the same times. If you start training every day around 2:00pm for example, your body will get used to it. This leads to higher oxygen consumption, better performance and you will feel better during the course of your workout.

Your body temperature is also a very important factor during exercise. A low body temperature leads to stiff muscles, while a high body temperature makes muscles flexible, making movement easier. At the end of the afternoon, your body temperature is at its highest and your strength and endurance are at the highest level. Heart rate and blood pressure are lowest in the afternoon and your reaction time is the fastest. All these factors ensure optimal performance and the risk of injury is often smaller.


The conclusion is that most people’s training isn’t overly affected by what time of the day they choose to do it. Studies say you have a little more strength later in the day, but as long as you keep training at a regular time, your body will adjust the strength level. Find time in your schedule to train consistently and plan the rest of your day around that workout. If exercising in the morning is best for you, make sure you warm up your muscles to prevent injury and if you choose to exercise later in the day, give your body enough time to cool down properly before sleep.

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