When it comes to exercising, timing is everything.

You must find that sweet spot, the right moment in your day when you're not too tired from work, not too full from a big meal, and not too busy dealing with life's craziness.

Trust me, I've been there—trying to squeeze in a workout between meetings or after a long day, it's like trying to fit a square peg into a round hole. But fear not, because in this lesson, you'll crack the code on finding the perfect time to do your workout. 

What Is the Best Time to Train?

You ever notice how some folks can come up with more excuses for skipping the gym than a kid avoiding broccoli? It's an age-old debate and, after 25+ years of coaching, I've heard every argument under the sun. Here are some of the best:

• "Trying to convince myself to work out before sunrise is like trying to convince a cat to take a bath."
• "I went for a lunchtime workout and came back to my desk looking like I just wrestled a wild boar."
• "After a long day, the closest I get to exercise is scrolling through my phone."

Some clients swear by the early morning endorphin rush, while others thrive on midday exercise sessions or evening workouts. So, let's break it down and uncover the truth behind each option.

1. Morning Workouts: Rise and Shine

There's something undeniably invigorating about starting your day with a heart-pumping workout. But not the kind of panicked heart pumping you get when you realize you overslept your morning coaching session. Early birds swear by the energizing effect of morning exercise, and science backs them up. Research suggests that morning workouts can boost metabolism, enhance cognitive function, and set a happy outlook for the rest of the day. Plus, getting it done first thing means you're less likely to let other obligations derail your fitness plans.

Pros:

• Metabolic Boost: Jumpstarting your metabolism early can lead to increased calorie burn throughout the day.
• Mood Enhancement: Morning exercise releases feel-good endorphins, setting a positive tone for the day ahead.
• Consistency: By knocking out your workout before the chaos of the day sets in, you're more likely to stick to your routine.

Cons:

• Warm-Up Time: It may take longer to shake off morning stiffness and get into the groove of your workout. You know it's early when even the birds are still hitting the snooze button. 
• Potential Energy Dip: If you're not a natural early riser, you might struggle with lower energy levels initially. Ever notice how the only thing louder than your alarm clock is your internal monologue begging for five more minutes of sleep?
• Crowded Gym: Depending on your location, morning gym sessions can sometimes be packed with fellow fitness enthusiasts.

2. Afternoon Workouts: The Midday Hustle

If mornings aren't your thing, fear not—afternoon workouts offer their own set of perks. For many, the midday slump is all too real, making it the perfect time to sneak in a workout and reignite your energy levels. Plus, by midday, your body temperature is at its peak, meaning you're primed and ready to crush your personal best. Side note: A lunchtime workout is probably the only time it's socially acceptable to return to your desk looking like you just escaped a hot yoga class.

Pros:

• Peak Performance: Your body is warmed up and primed for action, making it easier to push yourself to new heights. Lunchtime is crunch time. Literally.
• Stress Relief: Midday workouts can provide a much-needed break from work or studying or whatever you do all day, allowing you to return refreshed and focused. It may be the ultimate productivity hack.
• Flexibility: Unlike morning workouts, which require an early wake-up call, afternoon sessions fit seamlessly into most people's schedules. Who needs a full hour to eat anyway?

Cons:

• Time Constraints: Depending on your commitments, finding time for an afternoon workout can be tricky. And if you do exercise over lunch, you may come back to your desk looking sweatier than a glass of iced tea in July.
• Energy Fluctuations: If you've had a particularly draining morning, you might struggle to find the motivation to trade your desk chair for a squat rack.
• Midday Traffic: For those who exercise during work, and you don't have fitness equipment on site, navigating traffic to reach the gym can leave you with little time for a proper workout.

3. Evening Workouts: Burning the Midnight Oil

For some, evening workouts are the perfect way to unwind after a long day and sweat out any lingering stress or tension. Unless your idea of a workout is lifting a slice of pizza into your mouth. While some worry that exercising too close to bedtime can disrupt sleep, research suggests that as long as you allow enough time to wind down post-workout, you can enjoy the benefits of evening exercise without sacrificing your shut-eye. 

Pros:

• Stress Relief: There's nothing like a good workout to melt away the day's stressors and leave you feeling relaxed and rejuvenated. 
• Performance Enhancement: Many under-40 people find that they're able to push themselves harder during evening workouts, thanks to increased energy levels. For the over-40 crowd, you may be at the age where even the thought of hitting the gym at night feels like a marathon.
• Community Vibes: Evening training sessions often attract a lively crowd, making it easy to connect with like-minded individuals and form new friendships.

Cons:

• Sleep Disruption: Exercising too close to bedtime can interfere with your ability to fall asleep, especially if you're prone to post-workout adrenaline rushes.
• Schedule Conflicts: Evening workouts can clash with social commitments or family responsibilities, making consistency a challenge. I've heard more elaborate excuses for skipping evening workouts than I have for missing jury duty.
• Gym Crowds: Depending on your gym's hours of operation, you may find yourself competing for equipment during peak evening hours.

Consistency Over Intensity: The Key to Long-Term Success

Now that you've learned about the pros and cons of morning, afternoon, and evening workouts, it's time to address an often-overlooked aspect of fitness: consistency over intensity. While it's tempting to go all-out with every workout, the truth is that sustainable progress is built on a foundation of regularity.

Think of it like building a house: you wouldn't expect to see results if you only showed up to work on your construction project sporadically, right? The same principle applies to training. Rather than chasing fleeting bursts of motivation, focus on establishing a sustainable exercise routine that you can stick to day in and day out.

That doesn't mean you have to exercise for hours on end every single day. Instead, prioritize consistency by setting realistic goals, listening to your body, and making exercise a non-negotiable part of your daily routine. Whether you're a die-hard morning person, a lunchtime warrior, or night owl, the key is to find a time that works for you and commit to showing up, rain or shine.

So, what's the verdict? Is there a definitive "best" time of day to train? Not necessarily. The truth is, the best time to train is the time that fits seamlessly into your schedule and allows you to consistently show up and give it your all.

Summary:

Whether you prefer the crisp morning air, the midday hustle, or the vibrant energy of an evening training session, the most important thing is that you prioritize consistency over intensity. So lace up your sneakers, find your rhythm, and remember: the best workout is the one you do.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.