What time of day is best for training?

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-08-15

This question is asked quite often, both to me personally and generally on the internet. It's understandable. For many people, the significance of the time of day for training is greatly exaggerated. This is related to the fact that many trainers categorically outline intervals of 2-3 hours during which one should train. And all other times, it seems, the training will be wasted. Let’s figure out if this is really the case.

Of course, day and night are the same for everyone. The sun rises and sets at the same time for all. However, the biorhythms of each individual are unique. I think you’ve already heard about "owls" and "larks" without me mentioning it. Just based on this fact alone, it’s not possible to strictly define identical boundaries for everyone.

But there are also fluctuations in activity throughout the day. During certain hours, activity is less, and during others, it's more. This activity largely depends on when a person goes to bed and wakes up. Yes, that’s true. I agree. But, first of all, it’s difficult to accurately calculate the timing of this activity, as it is also influenced by other factors and varies constantly. Secondly, few people have the ability to adjust their workouts around peak activity times. Besides training, there is also work, family, and many other important and urgent matters.

By the way, these peaks of activity do not simply appear at a specific time. You, through your daily routine, train your body to follow a particular chronobiological cycle. Why am I saying all this?

Because if you consistently train at the same time, your body will gradually adapt to you. Eventually, your activity peaks will align with your training times within a few months. But I reiterate, for this to happen, you need to train at roughly the same time (within ±1 hour) for at least 2 months.

The second important note: you should not train within the first hour after waking up. No matter how hard you try, the peak of activity cannot occur immediately after you wake up. At least 1 hour must pass for all bodily functions to fully engage. Ideally, 1.5 to 2 hours is better. Of course, everything here is also individual. But at least 1 hour should pass from waking up to the start of your workout.

And thirdly: you need to finish your workout at least 2 hours before bedtime. Your body needs time to settle into a calm state. It cannot do this in just 10 minutes. And you need to eat after training, no matter how late you train. Sure, you can train right before bed. But you still won’t fall asleep sooner than 1.5 to 2 hours later.

Conclusions

1. Train at the same time consistently.

2. At least 1 hour should pass between waking up and starting your workout.

3. At least 2 hours should pass between the end of your workout and going to sleep.

4. Everything else is up to you and does not have much significance.