This is the best time of day to exercise

FOCUS online, 2024-11-26

Dr. Markus Klingenberg

Lark versus owl – the best time to exercise

In the morning or in the evening? The question of the optimal time to train is one that occupies athletes and scientists alike. In fact, there is no one-size-fits-all answer that applies to everyone. Instead, the ideal training time depends on various factors, including individual biorhythms, personal preferences and training goals.

Advantages of morning training

Early morning exercise has a few plus points:

• The metabolism is boosted and remains active throughout the day.
• Testosterone levels are highest in the morning, which promotes muscle building.
• Fat burning runs at full speed, especially when exercising on an empty stomach.
• There are fewer distractions and appointments that can get in the way.
• You start the day motivated and full of energy.

Advantages of evening training

Evening training also offers advantages:

• The body temperature is higher, making muscles and joints more flexible.
• Performance reaches its peak, especially between 4 and 7 pm.
• It helps to relieve stress after a hard day’s work.
• You generally have more time and no deadline pressure.

What does science say?

Studies provide different results. A meta-analysis of 22 studies found no clear evidence of superior training times in terms of performance and health. However, it did show that performance tests are better when training at the same time of day.

Another study found that afternoon workouts resulted in 45 percent more muscle gain than morning workouts between 13 and 24 weeks. Research also suggests that evening exercise regulates blood sugar levels better.

The individual factor:

Ultimately, your personal biorhythm plays a decisive role. “Larks” (early risers) are more likely to benefit from morning training, while “owls” (night owls) are more efficient in the evening.

Conclusion:

There is no universally best time to train. More important than the perfect time is the regularity of your training. Experiment with different times and find out when you feel most comfortable and achieve the best results. Take your daily routine into account and choose a time that you can stick to in the long term. Consistency is the key to success!

Read the article on focus.de.