The Best Time of Day to Lift Weights

The Best Time of Day to Lift Weights

Depending on your goals, the time of day when you train can have a big impact on your results. In this video, we'll cover 5 variables to consider when planning your training schedule. These include:

1. Core body temperature
2. Hormone levels
3. Circadian rhythm
4. Food/nutrition
5. Your specific schedule

If you're training for strength and power, lifting in the afternoon to early evening might prove to be the optimal time for you, as core temperature levels reach their peak at this time. In addition, the ratio of cortisol to testosterone seems to be the best. If you're training to gain muscle, studies show that working out in the afternoon to early evening time can boost muscle gain by a modest amount compared to morning training.

Determining your own circadian rhythm, or sleep-wake schedule can help you find a time of day where you get the most out of your training. If you're a morning person, you may enjoy an early morning workout and you may feel more alert for the rest of the day. If you're a night owl, evening training may suit you better. Try not to train within 2-3 hours of bed, though, as this can ramp up your central nervous system and cause your core temperature to remain elevated - both of which can impact sleep.

You might prefer training after eating a few good meals. This can boost energy levels and allow you to train with more intensity for longer. If you're training in the morning, a boost of caffeine and a good pre-workout meal can offer a similar energy boost to getting a few meals in.

Lastly, and most importantly, is your particular schedule. While afternoon training does offer a few advantages, these advantages are useless if you can't commit to training in the afternoon or if you're distracted or tired from work in the afternoon. The best workout is the one you don't miss. And studies have also shown that your body adjusts to whatever time of day you consistently train at! So, if you have to train early before work, your body will adjust after a few weeks of consistently training at that time.

The main takeaway: train at around the same time every day at a time that works best for YOU! :)

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Train hard, y'all!

[SILVERCHARGEDS]

30 years I trained in the evenings. The last 6 years I've trained within 10 minutes of waking at 4am. At 50 years old, I'm in the best shape of my life. I think some of this is in the mind and will. I understand what research has supposedly concluded but for me, morning workouts have been key to my success.

[R.N.LosAngeles]

I’ve always preferred anywhere from 4pm-7pm. I feel my best at that time. My husband likes to go as early as possible to “get it done.” Lifting weights is meditative to me. I’m focusing on the body movements and not the stressors in my head and it’s a good way to end the day.

[jacobburch]

Such a great video. My wife was really able to relate to this cause you made her realize that everyone has different schedules and times they should work out. Such a great way to show expertise and get potential clients to engage. Love it.

[BMO_Creative]

This is a great video Erin! I love how you break things down into valuable "nuggets". Working out first thing in the morning tends to work best for me because it seems to set the pace for the rest of the day. BUT I have started also doing a shorter workout around noon! After watching your video I now know why this works so well! Thanks!

[firstlast]

You inspired me. I'm 59 and never lifted in my life. Tbh I'm shocked. It's eye opening. Hoping to add chest, back and arm strength. My legs are good. Cardio is excellent. Hoping for some noticeable improvement by June.

[adegbenroagoro]

I’m definitely a night owl. Even in university I’d go running at midnight. Nowadays 30 years later I workout anywhere between 8 PM and midnight . I’m typing this at 12:35 AM an hour after finishing a leg and butt workout .

[barbarawright]

This was really informative Erin, thank you! I think age also plays a role. I'm 63, work full time from 7 until 3:30 or 4, and train right after. I feel like shit until I get to the gym and warm up. Then, away I go! Feel much better than if I went straight home. You hit the nail on the head!

[mitzir]

After 1:00 pm is exactly the time my body is ready to workout🙌. I'm a night owl. Great to know I don't feel guilty that I'm not working out in the am anymore. ❤

[kennethsteelhammer]

Interesting as always 💯
Nowadays I almost always train after a light breakfast. That would never have crossed my mind when I was younger 😀
Once you get used to it it's a great way to get your day started.

[remingtonsteele]

Very helpful and informative 😊 Thank you very much Erin ☺️ It motivates me to stick to my workout in the morning before going to work 😊

[captainchaosxx]

The best time to train is when there's no high schoolers in the gym 😂

[alisondenman]

Thanks my lovely Erin 😍 I agree what you said about training in the afternoon, it feels better rather than training late after work. Sometimes its super tough then! Big love! 💖🤗

[janicedeangelis]

Always great information and smart training instruction. Look forward to your videos!! Just purchased 2 of your books. Love them!!

[maggiedennis]

Erin! Thank you for all your great videos. Informative, right to the point, knowledgeable as always. You’re the
B E S T 💯👏🏻
After 6pm due to my work schedule.
I’m a night person it works for me!
I’ll be signing up with you, just waiting when I can get my school and work schedule organized!!

[mountainways]

Great video, Erin! Thanks for explaining the different factors of best training times. I was getting nervous through the first points, as I prefer morning WOs 😅. The last point reassured me though!😀

[bradburchnell]

Erin, I actually do two a day and have for years. Morning is light exercise, cardio, core, yoga and or pilates, and in the evening when I get home are weights, core, and treadmill to finish. Strength training varies, biceps and triceps, back and chest, shoulders 2x a week, and legs

[PBmxer]

Always after dinner. Like the extra stored calories and the serenity of an empty gym.

[metemad]

Thank you. Very informative. It confirms that there is nothing wrong with my training really early in the mornings.

[neptune]

My best training time is 9 or 10ish a.m. I find gymming 4-7pm means I probably won’t get any equipment lol great video tho as always

[sherfinley]

Erin thanks for this helpful Information. Looking forward to future videos.