What is the best time of day to work out?

Many people prefer to exercise in the morning, while others only feel willing to face the exercises at the end of the day. But, after all, is there the best time of day to work out?


There are many controversies regarding the influence of training schedules on the results obtained. However, each organism has its specificity and, therefore, each person performs better in certain activities in one of the day’s shifts.

This is explained by the so-called circadian rhythm (24h period in which the activities of the biological cycle of living beings are completed), which determines whether a person succeeds, for example, focus more on your studies in the morning, afternoon or evening. So it also works with physical activities.

To find the best time of day to work out you need to be aware of your own biological clock , which controls the periods of activity and inactivity of the body. In addition, each time of the day has advantages and disadvantages for the body when exercising, and you can explore the best of each, taking into account your goal and your time .

A study by the Appalachian State University in the United States, for example, shows that working out in the morning helps you sleep better. Another survey by the Brazilian Sports Nutrition Association (Abne) shows that the body has more strength to work out at night.



MUSCLE MASS: In addition to helping with sleep, other studies claim that working out in the morning (before noon) may be the best time for anyone wants to gain muscle mass. This is because the levels of insulin and cortisol in the body are higher at the beginning of the day, resulting, therefore, in a greater incorporation of proteins in the muscles, which causes hypertrophy.

DISPOSITION: Speeding up the body early in the day will increase our disposition throughout the day, because physical activity releases endorphins – the substance of pleasure. In addition, when you exercise, your body sends oxygen and nutrients to your muscles, organs and tissues. This means that the entire cardiovascular system will work more efficiently, increasing your energy for later activities , in addition to good humor and more pique to face everyday problems.

RECOVERY: The body’s recovery is more likely to be better after morning exercises, because many meals are planned to happen after training , throughout the day.

FREQUENCY : According to Cedric Bryant of the American Exercise Council, the most consistent physical activity habit is found in people who have their first task of the day in it. Morning activity helps establish a routine and become more assiduous.

FOOD: On the other hand, you need to be careful with your pre-morning meal. Anyone who eats little in the morning or inappropriately, may experience nausea , weakness and even fainting during exercise. So, before you exercise early, have a reinforced breakfast with carbohydrates – ideal nutrient for energy during the exercise.



WEIGHT LOSS: it is proven that our metabolism intensifies the physical power of the body in the late afternoon, being therefore the best time for bodybuilding workouts that focus on weight loss.

In addition, our body temperature and hormone levels peak between 16 and 19 hours , making muscles more flexible. As a result, a greater amount of testosterone is produced, a hormone responsible for muscle building, as well as cortisol, which stimulates the breakdown of fats.

STRENGTH: Insulin and cortisol levels are still high in the afternoon, which guarantees strength during training .

ROUTINE PAUSE: this period serves as a break from routine. If you have a very tiring day, it can be an option to have time just for you.

TIME: Many people take advantage of the lunch break to work out , when they don’t have morning and night available. A tip for those who work out this schedule is to wait at least an hour after the meal to start training.

FOOD: Working out right after lunch or on an empty stomach is not recommended . Lunch, for example, is the meal that we eat with heavier foods and that need to be well digested so as not to cause nausea and vomiting during exercise.



STRENGTH: The great advantage of working out at night is that during this period the person is more fed , which means that he will have more strength to perform the exercises, besides to decrease the risk of hypoglycemia during training.

RELAXATION: Exercising at the end of the day helps you get off work and de-stress.

SLEEP: Since exercise releases endorphins, working out in this period can positively influence sleep quality. However, in some people, especially those who need to sleep early or have difficulty falling asleep, the released endorphin can generate euphoria and keep the person awake. So analyze the behavior of your body.

A tip is to wait 2 to 3 hours before bedtime and, after the training routine, do stretching and breathing exercises to relax your body.

FOOD: Very heavy meals after the gym in this period are discouraged, as they can disturb sleep and increase fat. Therefore, your diet must be very well balanced so that the exercises do not cause the opposite effect, making you gain weight.


The best time of day to work out is the one that fits your day. If you have the  availability to exercise regularly in the morning, this will be the your best time to work out. On the other hand, if you only have free time during the night, this will be your best time to exercise.

The physical exercise practiced at any time of the day is better than at any time, so don’t be still! Regardless of the time you have available to work out remember to do it consistently, following a schedule. Workouts also don’t have to be long.

Also, if you vary the time to train a lot, because your schedule is very busy, don’t worry. The constant variation in hours does not affect your performance.

What is the best time of day to work out?

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