Best Time of Day to Train? Morning vs Evening Explained
Best Time of Day to Train? Morning vs Evening Explained
The debate over whether it’s better to train in the morning or evening is common among clients and athletes. While both options can be effective, the human body follows a biological rhythm that influences how we perform, recover, and adapt to training at different times of day. Understanding your circadian rhythm, hormone cycles, and individual routine can help you make smarter training decisions.
Morning Training: Rhythm, Hormones and Mental Focus
Between 6 AM and 10 AM, cortisol levels are naturally high. Cortisol isn’t just a “stress hormone” — it helps with alertness, metabolism, and energy mobilisation. This makes mornings ideal for low-to-moderate intensity cardio, mobility work, or fasted walks.
However, core body temperature and neuromuscular coordination are lower in the morning. Muscles may feel stiffer, and performance in strength training might be slightly reduced. Warming up thoroughly is crucial during this time to reduce injury risk.
Mentally, mornings offer fewer distractions and can promote a sense of routine. Many people who train early report better consistency, greater mood stability, and improved focus for the day.
Afternoon to Evening: Peak Strength and Power
From around 2 PM to 7 PM, the body enters its peak physiological window. Core temperature is higher, and this supports improved muscle elasticity, joint mobility, and reaction time. Research shows that both grip strength and anaerobic power output are higher in the evening.
This is when testosterone (in both men and women) is still present at supportive levels, and adrenaline and noradrenaline activity are stable. Together, this creates a hormonal and physical environment ideal for resistance training, powerlifting, or high-intensity intervals.
One downside of evening training is its potential impact on sleep quality, especially if sessions finish close to bedtime. Late-night exercise can elevate cortisol and core temperature, both of which can delay melatonin production and sleep onset.
So, When Is the “Best” Time to Train?
There’s no universal answer. From a biological standpoint, late afternoon and early evening may be the most physically optimal. But real results come from consistency, not just timing.
If you're training for fat loss, morning routines can be powerful for creating structure. If you're focused on performance or strength, evening sessions may give you a natural edge.
Listen to your body. Notice when you feel strongest, most energised, and most focused. The best time to train is the time you’ll stick with regularly, long-term.
Conclusion
Your body follows a daily rhythm that affects performance, recovery, and focus. While evening sessions may offer small physical advantages, the most important factor is consistency. Choose a training time that fits your life — and train with purpose.
