When is the Best Time of Day to Workout

Depends on if it is cardiovascular or strength and resistance training.

The time of day that you do exercise is important to whether it works or not. The type of exercise is most important to answer the question about the time of day to workout. 

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Cardiovascular Exercise

For cardiovascular exercise like jogging or spin class, both morning and afternoon exercise is effective; however, morning exercise seems to be preferred to afternoon workouts because it promotes key chemical changes important for fat and oxygen utilization that contribute to weight loss and management and heart health improvements.

Strength Exercise

The suggested time of day for resistance training is different from cardiovascular exercise, especially if the goal is to increase muscle strength and power. Because 4 p.m. marks the time when muscles are their most pliable, body temperature peaks, and it is the end of the peak for testosterone in the daily cycle, the suggested best time of day for resistance training is late afternoon, 4 – 6 pm to be exact. If injury is a concern during resistance training, opt for this time when muscles are warm and most pliable.

The bottom line is that doing exercise at different times of the day influences the body in different ways and should be determined by goals and preferences; however, it is important to remember that consistency is number one!

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Reference

Ashmore, A. 2020. Timing Resistance Training: Programming the Muscle Clock for Optimal Performance. Champaign, IL: Human Kinetics.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator focused on resistance training and performance analytics located in Las Vegas, NV.