When Is the Best Time to Workout? – How Strength, Energy Levels, Recovery, and Daily Routine All Play a Role
Anyone who trains regularly has probably wondered when is the best time to workout to get the most from their sessions. Some lifters swear by early mornings, others feel strongest in the evening, and many simply train whenever life allows. But if we step beyond preference and look at physiology, performance data, hormonal rhythms, nervous system readiness, and long-term adherence, clearer patterns begin to emerge.
The truth is not that there is one magical hour that works for everyone. Instead, there are better and worse times depending on when you wake up, how your nervous system functions, how you fuel your training, and how consistently you can repeat that schedule. Understanding these factors allows you to choose a training time that maximizes results instead of fighting your own biology.
This article breaks down key considerations, real-world experience, and practical trade-offs to help you decide when is the best time to workout for strength, muscle growth, and sustainable progress.
When Is the Best Time to Workout Based on Human Performance Rhythms?
To answer when is the best time to workout, we need to move away from clock time and focus on time since waking. Human performance follows circadian and ultradian rhythms that influence strength, power output, coordination, hormone levels, and nervous system activation.
Research conducted on lifters in the former Soviet Union, cited in Managing the Training of Weightlifters by Laputin and Oleshko, found two daily peaks in force and power production:
- First Peak: Between 11:00 AM and 1:00 PM
- Second peak: Between 6:00 PM and 8:00 PM
Athletes training during these windows gained significantly more strength than those training during mid-afternoon dead zones. Interestingly, performance dropped when training occurred between roughly 4:00 PM and 5:30 PM.
What matters here is not the clock, but the relationship between waking time and neural readiness. Most athletes in those studies likely woke up between 7:00 and 8:00 AM, placing the strongest performance windows at approximately 3–5 hours and 11–13 hours after waking.
This aligns with long-standing observations from elite coaches who have consistently suggested that the body performs best at those same post-waking intervals.
The 3–5 Hour Rule and the 11–13 Hour Rule Explained
Many high-level coaches have independently arrived at a similar conclusion: the best times to train tend to be 3–5 hours after waking and 11–13 hours after waking.
Why these windows?
- The nervous system is fully awake and coordinated
- Body temperature is rising or near peak
- Motor unit recruitment is more efficient
- Reaction time and strength output improve
- Hormonal and neurological readiness align
To test whether this pattern was tied to clock time or waking time, personal grip-strength testing using a handheld dynamometer revealed a similar rhythm:
- A clear strength peak around 3 hours after waking
- A noticeable dip between 9–11 hours after waking
- A second peak around 12 hours after waking
For someone waking at 4:00 AM, this translated to optimal training times of roughly 7–8 AM and 4–5 PM. This reinforces the idea that your wake-up time dictates your optimal training window, not the clock.
Testosterone, Cortisol, and Training Time
Hormones are often overemphasized in fitness discussions, but they still play a role.
Testosterone levels are naturally higher in the morning, and some research suggests that the testosterone response to strength training may also be slightly higher earlier in the day. While the difference is not dramatic enough to override poor training quality, it can provide a small advantage for strength and hypertrophy when other variables are equal.
Cortisol, on the other hand, deserves more attention. Training raises cortisol, which is normal and necessary. Problems arise when cortisol stays elevated late into the evening.
Chronically high nighttime cortisol can:
- Disrupt circadian rhythms
- Interfere with sleep quality
- Impair recovery
- Increase long-term stress load
Since cortisol should naturally be higher in the morning and lower at night, late-night training may work against your hormonal rhythm, especially if sessions are intense and recovery strategies are poor.
Nervous System Activation and Sleep Quality
Heavy strength training strongly stimulates the central nervous system. This is great for performance, but not ideal right before bed.
Training too late in the evening can:
- Make it harder to relax
- Delay sleep onset
- Reduce sleep quality
- Accumulate fatigue over time
If sleep suffers, muscle growth and recovery suffer. This is one of the strongest arguments against very late training sessions, even if performance during the workout feels good.
Nutrition Timing and Training Windows
From a nutritional perspective, both early and late training have advantages.
Early Training Advantages
- More meals available in the post-workout window
- Longer recovery window during the day
- Easier calorie distribution for muscle gain
Late Training Advantages
- Better pre-workout fueling due to multiple meals earlier
- Higher glycogen availability
- Often better perceived energy
The main drawback of late training is the limited post-workout feeding window before sleep. This can be mitigated with a solid peri-workout nutrition strategy, but it still requires more planning.
Nutrition alone does not decide when is the best time to workout, but it can support or sabotage whichever time you choose.
Lifestyle Realities and Training Consistency
In the real world, physiology collides with schedules.
Training late after a full workday can mean:
- Lower mental energy
- Reduced focus
- Accumulated stress
Training early requires:
- Going to bed earlier
- Waking up consistently
- Accepting slightly lower early-morning readiness if rushed
Many successful professionals prefer early training because it removes decision fatigue and ensures consistency. It also acts as a nervous system “on switch” for the day, often improving productivity and focus.
This brings us to a critical point: consistency outweighs theoretical perfection.
Adaptation to Training Time
The body is highly adaptive. Athletes preparing for competitions often train at the same time their event will take place, and over time, their performance peak shifts to match that window.
If you always train at the same time of day, your body learns to perform optimally at that time. This means that once you select a training window, sticking to it may be more important than chasing the “perfect” hour.
Ranking Training Times by Effectiveness
Based on how strength, energy levels, nervous system readiness, and real-world training experience line up, training times can be ranked relative to waking time:
Absolute Best Time to Train
- 3–4 hours after waking
Very Good Time to Train
- 12–13 hours after waking
Extended Effective Zones
- 2–5 hours after waking
- 12–14 hours after waking
Only if No Other Choice
- 1 hour after waking
- 6–8 hours after waking
Avoid if Maximum Results Are the Goal
- Less than 1 hour after waking
- 9–11 hours after waking
- 15 or more hours after waking
This framework explains why many people feel flat during mid-afternoon workouts and why extremely late sessions often disrupt recovery.
Morning Training: Pros and Cons
Pros
- Easier to stay consistent
- Fewer distractions and obligations
- Less crowded gyms
- Strong mental and mood boost
- Better alignment with cortisol rhythm
- Often improves sleep quality
Cons
- Lower body temperature initially
- Requires proper warm-up
- May not suit night owls
Morning training works exceptionally well for people prioritizing consistency, fat loss, mental clarity, and structured routines.
Afternoon and Evening Training: Pros and Cons
Pros
- Higher body temperature
- Peak strength and power
- Better flexibility and coordination
- Often superior workout performance
Cons
- Can interfere with sleep if too late
- More distractions
- Energy may be drained after work
Late afternoon and early evening sessions often produce the best raw performance, which is why many strength athletes naturally gravitate toward them.
So, When Is the Best Time to Workout Really?
Physiologically, late afternoon and early evening often offer the highest performance potential due to body temperature, strength, and nervous system readiness.
Practically, mornings often win for consistency, recovery, and long-term adherence.
This leads to a simple but powerful conclusion:
The best time to train is the time you can repeat, recover from, and progress with consistently.
If you want to fine-tune further, aim for 3–5 hours after waking as your primary target. If that is not possible, 12–13 hours after waking is a strong secondary option, provided sleep and recovery remain intact.
Final Thoughts: Choosing Your Personal Sweet Spot
When deciding when is the best time to workout, stop searching for a universal answer. Instead, consider:
- When you wake up
- When you feel mentally sharp
- When you can train consistently
- When your sleep stays intact
- When your performance trends upward over time
Morning training builds discipline and consistency. Afternoon and early evening training maximizes physical output. Both can produce excellent results when aligned with your lifestyle.
In the long run, consistency beats perfect timing. Choose a window that fits your life, respect your biology, and commit to it. That is how progress compounds.
