Hey guys, this is Mitko and today I want to answer a question that pops up quite a lot in the fitness forums.

More precisely: is there an optimal time to work out and what is it?

It’s ridiculous how popular this question is as there are other much more important factors for building muscle like volume, intensity, frequency and so on, yet people fail to focus on the basics which constitute the 20% of the effort that brings you 80% of the results.

Regardless, it turns out there really IS a “better” time of the day to work out…

The Best Time To Work Out

Human-Circadian-rhythm
The best time to work out seems to be the afternoon/evening, anywhere from 3 pm to 8 pm depending on when you wake up.

The reason lies in circadian rhythms:

Circadian rhythms are physical, mental and behavioural changes that follow a roughly 24-hour cycle.

In the case of resistance training, the body produces more testosterone during afternoon/evening workouts than it does during morning workouts. On the other hand, cortisol levels drop as the day progresses.

Also, studies suggest body temperature increases throughout the day so your performance peaks in the late afternoon/evening when body temperature is at its highest.

With all of this in mind, the conclusion is clear – the optimal time to work out is between 3 pm and 8 pm.

But does this mean that if you train in the morning you’re screwed?

What To Do


As I’ve said many times, what’s going to determine whether you succeed or not is consistency and persistence.

Whether you train in the morning or in the afternoon is secondary.

Don’t make the mistake of focusing on all the tiny details.

Instead, just make sure to integrate your workouts into your schedule so that you’re consistent and good things will happen from there.

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