The best times to train according to your individual schedule

When it comes to training in the gym, timing can make a significant difference in your performance, energy levels, and overall workout experience. Whether you’re an early bird or a night owl, understanding the pros and cons of working out at different hours can help you optimise your fitness routine. In this article, we’ll explore the benefits and drawbacks of training at various times throughout the day, so you can choose what works best for you.

Early Morning Workouts

Pros:

  1. Boosts Energy for the Day: Morning workouts can kickstart your metabolism and provide an energy boost that lasts throughout the day. Many find that exercising in the morning enhances their mood and focus.
    A high percentage of my clients who are managing people or are at an executive level, prefer to train first thing in the morning and feel stimulated for the rest of the day. They report higher levels of focus during the day, decision making processes become clearer, their body uses caffeine more efficiently and some become better listeners during in-person meetings.
  1. Less Crowded Gyms: Typically, gyms are less crowded early in the morning, allowing you to access equipment more easily and complete your workout without long waits. However, this is never an issue at David’s Fitness 🙂
  2. Establishes Consistency: For those with busy schedules, morning workouts can be more consistent. By getting your workout done first thing, you reduce the chances of skipping it later due to other commitments.

You will notice that most of the crowd present in the morning is almost always the same, it can be a great way of making new acquaintances and establishing a camaraderie between the members.  I’ll go out on a limb and call the morning crowd the best crowd there is, you will avoid:

  1. Ego lifters – they think they need a lot of meals to pretend they can train with said weight.
  2. Lazy people – chances are you won’t have to remove unnecessary weights from previous users of certain machines and bars, the staff should take care of that in the evening so you have a fresh start in the morning.
  3. Groups of people – this is really either a hit or miss, you either have to wait too long for a machine because these people will tend to talk more than they actually train or you will join a like minded clique of lifters.

  If your schedule allows for it, become a member of the early bird gang.

Cons:

  1. Lower Body Temperature: Your body temperature is lower in the morning, which can lead to stiffness and a higher risk of injury if you don’t properly warm up. Unless you take a walk or bike to the gym, I strongly recommend spending a little more time on the warm-up. Start by doing 5-10 minutes of light cardio to promote blood flow and then followed by 5-10 minutes of mobility work to oil up your joints and prepare the body for what’s coming. Even though it’s a con, it’s not impossible to overcome as long as you stick to the plan.
  2. Less Strength: Some studies suggest that strength and performance may be slightly lower in the morning compared to later in the day. Individual variance plays a huge role here, personally, I prefer training in the morning after breakfast and my strength is the same as in the afternoon but my overall performance feels better in the morning. If you ate well the previous day, hydration will be the only deal-breaker, for that, I suggest you have at least 600-700ml of water upon waking up and drink it at least 30-40 minutes before going to the gym.

Midday Workouts

 Pros:

  1. Breaks Up the Workday: A workout during lunch can be a great way to break up your day, reduce stress, and recharge your energy for the afternoon ahead. This is great for freelancers and people that work from home. You are probably done with the hardest tasks of the day, ate 1-2 meals and had your first maybe even second coffee, you are primed for training. 
  2. Higher Performance Levels: Many people experience a natural energy dip in the early afternoon. A workout can help revitalise you, improving focus and productivity. If there are meetings or tasks left for the afternoon, this workout will make sure to keep you up and running. If you started work early morning, I would definitely choose to workout midday to avoid possibly feeling sluggish for an afternoon/evening workout. 
  3. Ideal for Socialising: Midday workouts can also be more social, as you might find colleagues or friends joining you, which can make exercising more enjoyable. Midday crowd is a wild-wild west, depending on the area the gym is located, you will find all kinds of people training at this time. 

 Cons:

  1. Limited Time: Lunchtime workouts often come with time constraints, which can lead to rushed sessions that may not allow for proper warm-ups or cool-downs. In the instance where this does happen and you have to rush your training, do not compromise on the warm-up, rather, string 2 exercises at a time and do them in a superset fashion ( 2 sets from 2 exercises done back to back with minimal rest between them ). You are there to get the job done and not to injure yourself.
  2. Access to Facilities: Depending on your location, gym facilities may be busier during lunch hours, which could limit your options for equipment. 

Evening Workouts

Pros:

  1. Increased Strength and Performance: Studies indicate that strength and performance levels are often higher in the late afternoon and evening due to elevated body temperature and hormone levels. Like I explained earlier, this can also be a con depending on the individual. More often than not, you might be mentally tired from all the errands during the day but the body should be primed, granted that you ate enough and hydrated your body throughout the day. If you are having difficulties focusing or you notice an inconsistency in your performance, I suggest you start using a non-stim pre workout (taurine, l-citrulline, beta alanine and no caffeine to avoid disrupting your nightly sleep).
  2. More Flexibility: You may have more time to focus on your workout, allowing for longer sessions, which can lead to more comprehensive training (longer cardio sessions or extended weightlifting). Important tasks like work are out of the way, it’s time to spend some time with yourself. 
  3. Social Environment: Evening workouts can foster a sense of community as more people tend to be at the gym, making it a great time for social interactions. 

Cons:

  1. Crowded Gyms: Evening workouts are often the busiest times at gyms, which can lead to longer waits for equipment and less space for your workout. Depending on the gym you go to and your openness to meet new people, you can turn this into a pro in no time. Even if the machine you “ need “ is taken, it’s absolutely appropriate to ask the current user if you can work in with them, especially if the machine is pin-loaded ( the weights are already attached, you just have to put the pin into the one you want to use ) they don’t really have an excuse to dismiss you and you could possibly make another acquaintance. At the end of the day, the members should understand that everybody is paying a membership to RENT the machines, they don’t own them.
  2. Interference with Sleep: For some, working out too late can disrupt sleep patterns, especially if high-intensity workouts elevate adrenaline levels. If this is the only time that you can workout and you experience disrupted sleep, make sure you have your last intake of caffeine at least 8 hours before bed time ( caffeine has an afterlife of about 8 hours give or take depending on the person ), if that doesn’t fix it, I suggest you finish your session with a 10-15 minutes of guided meditation with the purpose of bringing your heart rate back down and help your body relax. You might have to address your sleep hygiene as well (dark room, lower room temperature to about 15-17 degrees C, stop staring at the phone before bed, don’t eat right before bed, go for a 10-15 minute walk before starting to wind down).

Finding Your Optimal Time

Ultimately, the best time to train in the gym varies from person to person. If you’re unsure where to start, a Fitness Coach can provide personalized advice based on your schedule and goal. Here are some tips to help you find what works best for you.

  1. Listen to Your Body: Pay attention to how you feel during workouts at different times of the day. Your energy levels, focus, and overall performance can guide you in choosing the best time for you. 
  2. Consider Your Schedule: Factor in your work, family commitments, and social life. Choosing a time that fits seamlessly into your routine increases the likelihood of sticking to your fitness goals.
  3. Experiment: Try working out at different times over a few weeks. This experimentation can provide valuable insights into when you feel strongest and most motivated.

Conclusion

Whether you prefer early morning, midday, or evening workouts, understanding the benefits and drawbacks of each can help you optimise your gym routine. Ultimately, the best time to train is the time that aligns with your lifestyle and fitness goals. Remember, consistency is key—find a schedule that works for you and stick with it to achieve your fitness aspirations! For those in need of a customized fitness program, personal training offers tailored solutions to meet your goals and fit your schedule.