What time of day should you workout?

Does the time of day that you train have any effect on training results?

Could you change this up to see more improvements? What do you think? Have you ever considered time of day of training to have any weight in your progress?

Apparently there is some research that concludes the best time of day for training is between 14:30 and 20:30. Provided your sleep wake cycle is in order. In other words, if your sleeping pattern is normal you would probably fair better with an afternoon workout. Others also state that later in the day is best for muscle growth. Makes sense if you have had some meals already, allowing for more energy.

DNA testing can determine what time of day allows for your peak performance.

There is a specific gene, called the CLOCK gene (Circadian Locomotor Output Cycles Kaput) which is a vital part of the human biological clock. CLOCK is involved in metabolic regulation. This gene test can let you know whether your body prefers evenings and delayed sleep - therefore later workouts. Or whether you are a morning person and function well and are metabolically full of energy earlier in the day. Individuals with the chronotype for preferring mornings can perform sub maximal physical tasks earlier in the day. In this case it would be so much better for you to train early in the morning to achieve a better performance.

Now why does this all matter?

If you arrive at the gym feeling pretty flat already then how do you think your workout will go? And if you arrive at the gym full of beans and ready to go flat out then doesn’t that sound like true winning?

Sometimes the only real tweak left in our plans is to give everything a little more intensity.

Yes, life happens and we have to fit in training whenever we actually have time. But if your CLOCK gene or your general lifestyle have held you back from true performance at the gym - then give this switch a try.

If you train in the mornings and do not have power for optimal performance, switch it up for a week and see if you notice a difference. The same goes for those training in the evenings and feel too fatigued. After all, we all know that an intense workout is best for results and improvements.

Please let me know how it goes!

P.S I definitely work better in the afternoon with regards to performance.





Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.fitness.pt


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