When is the Best Time to Train? Science has an ANSWER!
Listen here, bozo! Get off your lazy ass and get to the gym! But wait—before you grab your pre-workout and head out the door, have you ever wondered when you should be hitting the weights? Like, does it actually matter what time you show up to the iron sanctuary?
Well, yes. Science says so. But also, life happens, and sometimes you’re just trying to squeeze in a session between work, kids, and convincing yourself that ice cream isn’t a food group (it is, by the way).
So let’s break it down: when is the best time to work out? Morning? Afternoon? Night? Let’s figure out what works best for you!
What Science Says: Afternoons Win
If you’re the type who wants cold, hard facts instead of “go when you feel like it” advice, here it is: the best time to train is in the late afternoon when your body’s internal temperature is at its peak. This means your muscles are primed, your nervous system is firing, and you’ll likely perform at your best.
Don’t believe me? Read it for yourself by clicking HERE
But let’s be real—how many of us have the luxury of lifting at 3 p.m. on a Tuesday? Unless you’re a full-time athlete or your boss is super chill about midday deadlifts, this might not be an option. So let’s look at some real-world factors.
What Actually Determines Your Best Workout Time
1. Your Work Schedule
Ah, yes—this thing called having a job. The average person works a 9-to-5, meaning the gym will be packed before work and after work. If you hate waiting for a bench or fighting over the last set of dumbbells, you might need to get creative.
Pro Tip: If evenings are your only option, aim for Thursdays and Fridays. The weekend warriors are already thinking about happy hour, and the gym is slightly less crowded.
Also…Did you know Harvesting Strength is an online platform for training clients to becoming stronger? Don’t believe me? Click HERE to hear more!
2. Morning Workouts: The "I Need to Feel Productive" Crew
Some people go to the gym not because they’re chasing PRs, but because they want to start the day feeling like an absolute beast. And honestly? That’s a solid reason. Morning workouts wake up your nervous system, help establish a routine, and give you that smug “I already lifted before you even had coffee” energy.
Pros:
You’ll feel more alert and productive all day.
You don’t have to worry about getting too busy later and skipping your workout.
The gym might be slightly less crowded than in the evening.
Cons:
Your body is literally colder, and your performance might suffer.
You might have to wake up at an ungodly hour (RIP sleep).
If you’re lifting heavy, your strength levels might not be at their best.
Best For:
People who want to get their workout done and move on with their day.
Anyone who needs a mental and physical jumpstart in the morning.
Busy parents who know evenings are a lost cause.
3. Afternoon Workouts: Science’s Favorite Child
If you have the flexibility, this is the GOAT. Your body is warm, your energy levels are up, and you’re less likely to suffer from morning sluggishness or evening fatigue.
Pros:
Peak performance levels = better lifts.
Gyms tend to be emptier than during the morning and evening rush.
Your body is fully awake and ready to go.
Cons:
Not everyone has the luxury of training in the afternoon.
Might disrupt your workday if you’re on a tight schedule.
Requires good time management if you have other responsibilities.
Best For:
Those with flexible work hours.
Athletes or performance-driven lifters.
College students, freelancers, and anyone who isn’t stuck in a cubicle all day.
4. Evening Workouts: The Only Time Most of Us Can Go
For most people, the realistic time to train is after work. It’s not ideal (unless you love waiting for a squat rack), but it’s better than nothing. Plus, if you play it smart, you can still make gains without the chaos.
Pros:
Your strength levels are still solid.
Great for unwinding and relieving stress after work.
You can fuel up throughout the day for a stronger session.
Cons:
The gym is packed—especially on Mondays (National Chest Day).
If you work late, you might be too exhausted to push yourself.
Might mess with your sleep if you train too late.
Best For:
People with traditional 9-to-5 jobs.
Anyone who enjoys lifting after a long day of sitting at a desk.
Night owls who feel more alive after sunset.
So, When Should You Work Out?
Here’s the bottom line: the best time to work out is when you can be the most consistent. If you train best in the afternoon, but it only happens once a week, then it’s not the best time for you. If mornings suck, but you can always get there at 6 a.m., then that’s your best bet.
And let’s be honest—sometimes we go to the gym just to feel like we did something productive with our day. If that means dragging yourself to a 5 a.m. class just so you can flex on your coworkers, then so be it.
Before we let you go, check out our youtube channel to understand more about Harvesting Strength, and what we can do to help you with your strength needs!
Final Takeaways:
If you want peak performance, train in the afternoon (if possible).
If you want to kickstart your day, hit the morning workout.
If you just need to fit it in somewhere, evenings are fine—just be ready for the crowds.
The worst time to train? Never. So quit making excuses and go lift something heavy.
Now go forth and be a beast! 🦾
Sources:
Racinais S. Different effects of heat exposure upon exercise performance in the morning and afternoon. Scand J Med Sci Sports. 2010 Oct;20 Suppl 3:80-9. doi: 10.1111/j.1600-0838.2010.01212.x. PMID: 21029194.