When is the best time to train?

You've resolved to train regularly — great! But when should you best schedule your workout? Morning, midday or evening? You've probably already heard different opinions on this, and the truth is: there's no "perfect" time that works for everyone. Every time of day has its pros and cons, and it depends on you, your body and your daily routine when you train most effectively. Let's dig into the topic together, so you can find the best training time for you.

Before we start, let me briefly introduce myself: my name is Marco Laterza, I'm a personal trainer from Zurich. I offer my clients support in sport, nutrition and mindset. A holistic approach to health and fitness matters to me, and it's a concept I want to pass on to everyone. If you're interested in working together, feel free to get in touch anytime.

Training in the morning — a fresh start to the day

Many people swear by morning training. And it genuinely offers some advantages. For one, you already have your workout behind you and can approach the rest of the day feeling good. Research also shows that morning training can boost your metabolism and support fat burning.

Advantages of morning training:

• More energy for the day: A morning workout releases endorphins that give you an extra energy boost for the day. You start with a clear head and the feeling that you've already accomplished something productive.
• Consistency: If you train in the morning, it's easier to stick to your routine. There are fewer distractions or obligations that could keep you from training.
• Effective fat loss: Studies suggest that morning training on an empty stomach can stimulate fat burning, because the body draws on its fat reserves for energy.

Disadvantages:

• Lower body temperature: In the morning your body temperature is lower, and your muscles and joints are still a bit stiffer. This increases the risk of injury if you don't warm up thoroughly.
• Less strength and endurance: Some people simply don't feel as strong and energetic in the morning as they would at other times of day. So if you like lifting heavy weights or doing intense workouts, your performance might be somewhat lower in the morning.

Training at midday — the perfect energy boost

If you manage to use your lunch break for training, that could be the golden middle ground. Your body is now in full swing, and you can use the workout as a small energy boost for the rest of the day.

Advantages of midday training:

• Optimal body temperature: Around midday your body temperature reaches its peak. This means your muscles are warmer and more flexible, which lowers your injury risk and enables better performance.
• Improved performance: At midday you're often at your strongest and most energetic. Your circulation is running at full speed, and you can train at maximum intensity.
• Energy boost: A midday workout can help you avoid the dreaded "afternoon slump" and make you feel alert and focused again for the rest of the day.

Disadvantages:

• Time management: Not everyone has the option to use their lunch break for training. Especially if you have a packed schedule, it can be hard to fit in enough time for an effective workout.
• Eating and digestion: If you eat shortly beforehand, it could put a strain on your stomach. So you need to plan well when and what you eat before training.

Training in the evening — finishing the day with power

Evening workouts are the most popular option for many, since they find time after a long workday to really let it all out. Here too there are some advantages you shouldn't underestimate.

Advantages of evening training:

• Maximum strength and endurance: Studies show that many people can access their best physical performance in the evening. Your muscles are warm, your circulation is running at full speed, and you're able to train more intensely.
• Stress relief: After a stressful day, a workout can be exactly what you need to release tension. Exercise releases endorphins that relax you and make you happy — perfect for winding down the day.
• Better sleep: If you train moderately, an evening workout can help you fall asleep better. But be careful: overly intense training right before bed can have the opposite effect for some people.

Disadvantages:

• Poor sleep: If you train very late in the evening or do an extremely intense workout, your body might still be too wound up to settle down quickly. This could affect your sleep.
• Possible excuses: After a long workday, your inner resistance often kicks in. Maybe you're too tired, or you have other commitments that keep you from training. So it takes a bit more discipline to train regularly in the evening.

Conclusion: when is the best time to train?

The best time to train is whatever suits you best! There's no universal answer to whether morning, midday or evening is the ideal time. Every person is different, and what works for one person doesn't have to have the same effect for you.

Listen to your body and find out when you feel fittest and most motivated. If you have energy in the morning, use the start of your day for training. If you're more of an evening person, then power through after work. In the end, what matters is that you train regularly and integrate it into your everyday life — no matter what time of day.

If you're still unsure, or need help planning your training, I'm happy to be by your side. Together we'll find the best time and the right workout for you!