Alpha Progression
What is the best time to workout?
So, you work out regularly and wonder if there is a best time of day to work out? The answer is quite clear: Yes, there is. Today's article will explain why you should train at a certain time and the advantages and disadvantages associated with it.
The natural biorhythm
The natural biorhythm, or your internal clock, is based on genetic principles. This rhythm sets certain patterns that you are subject to on a daily basis.
Every living being follows a regular daily routine. So it is no coincidence when you get tired, when you sleep, or when certain processes take place in your body. Your performance during training also depends on your natural biorhythm and several important factors associated with it.
Normally, your biorhythm is dependent on daylight. However, this is often influenced by e.g. shift work or artificial light.
Key factors
The interaction between testosterone, cortisol, and core body temperature is crucial for determining the best training time.
Testosterone
The androgenic sex hormone testosterone has an anabolic effect, i.e. it builds muscle. It is therefore important that you train when your testosterone level is at its highest.
The anabolic properties of testosterone are understood to include:
- Increased skeletal muscle
- Increased calcium deposition in the bones
- Increased red blood cell count
- The control and distribution of body fat
- The reduction of protein breakdown
The following graph shows the daily trend of testosterone levels in young men (23-28 years).
Cortisol
Cortisol is a stress hormone. It has a catabolic effect. The hormone is important for a regulated blood sugar level, but it does not promote your strength training. A too high cortisol level can lead to the deterioration of your muscles. So, ideally, you should train when your cortisol level is at its lowest.
After you wake up, your cortisol level is particularly high. Over the course of the day, this level drops.
Core body temperature
Your core body temperature changes throughout the day. In the morning, it is around 97.7°F. In the afternoon, it increases to around 100°F.
The following graph is a good illustration of the progression of core body temperature over the day. Numerous studies have shown that an increased core body temperature can increase your physical performance.
Your body reaches its maximum temperature between approximately 4 and 7 pm. During this period, your physical performance can increase by up to 10%.
The increase in your core body temperature boosts your metabolism. In addition, the performance of your muscles is improved, because joints, ligaments, etc., are more supple. This also reduces the risk of injury.
Strength training in the morning
Advantages
A very clear advantage that argues for training in the morning is your testosterone level. This is enormously high in the morning.
Furthermore, training in the morning is psychologically very advantageous. You are woken up directly by the movement and start the day positively. Most of the time, this influences the rest of the day. So you continue just as productively as you started.
So you might think that the morning is the perfect time of day for a workout. However, if you look at the other important factors, you'll notice that morning workouts have many more drawbacks than benefits.
Disadvantages
Your high testosterone level in the morning is also accompanied by a very high cortisol level. This is not very conducive to muscle building and argues against your morning workout. In addition, your core body temperature is still very low in the morning.
This means that your muscles and joints are still cool and inflexible. And that in turn leads to poorer performance in training. Your metabolism also needs time to get going in the morning.
Strength training at midday
Advantages
At noon, your metabolism is slowly getting into gear and your body is well supplied with blood. Your core body temperature has risen and you are ready for a workout.
However, your cortisol level is still relatively high at midday. This provides for better performance and concentration in the short term, but it is not conducive to muscle building. Therefore, you should instead use midday for cardio training.
Disadvantages
Often, it's at lunchtime that you have what's known as the midday slump. After lunch, your body is busy digesting. Your body now pumps more blood into the digestive tract and less into your muscles.
Therefore, you may feel tired and unfocused around noon. If this is the case, you should generally avoid training at lunchtime.
Strength training in the afternoon/evening
Advantages
Strength training in the afternoon or evening offers the most benefits. Towards the evening, your body is at its best.
Your core body temperature has risen considerably by this point in the day. Thus, your joints and muscles are more supple and ready for an intense workout. Your testosterone and cortisol levels are also in good balance.
Furthermore, training in the afternoon/evening can positively influence your psyche. You can counteract your stressful everyday life through sports and end the day feeling satisfied and busy.
Disadvantages
Though, if you're an early riser, it is important that you do not exercise too late in the evening. Since the sleep hormone melatonin is released around 9 p.m., your body is slowly getting ready to rest around this time.
So if you work out too late, you will reduce the quality of your sleep. Working out late in the evening can make it harder for you to fall asleep. In the worst case, you can even get insomnia. Since your recovery plays a central role in weight training, poor sleep quality can be absolutely detrimental.
What if you can't train at the optimal time?
Caffeine
If you can't train at the optimal time, you can take caffeine. You can take it in the form of coffee, boosters, or caffeine tablets. This way you can increase your performance.
You will see improved concentration and focus. However, don't overdo it with the caffeine. Your body gets used to the effect of regular caffeine intake and develops a resistance. To continue to feel a significant effect, you will need to increase the dosage. However, too much caffeine is harmful to your health.
If you do find yourself using caffeine to get through workouts frequently, it can be helpful to take a week or two off from time to time to resensitize your body. The best time to do this is of course during a week where you are likely to be well-rested and full of energy even with caffeine. However, it can also be helpful to schedule a caffeine break for your deload week and the first week(s) of your next training cycle when you are mostly doing sets with a few reps in reserve, since it would be a bad idea to go through caffeine withdrawal on a training week at the end of the program where you are expecting your body to produce maximum results.
Consume caffeine only when it is really necessary. Regular consumption reduces the effect and can lead to health damage.
Consistency
More important than the time of day you work out is consistency. So it's best to always work out at the same time. If you've been working out in the morning, keep it that way.
Even if you can't work out at the optimal time, remember: any workout is better than no workout.
Conclusion
Your natural biorhythm determines which time of day makes the most sense for you to train. The decisive factors are testosterone, cortisol, and core body temperature.
Training in the afternoon or evening offers the most advantages. The ratio of testosterone and cortisol is ideal in the evening and your joints and muscles are flexible and supple.
In the morning, your testosterone level is very high, but your body temperature is low. So warm up very carefully when you work out in the morning. Train in the morning to start the day off on a positive note.
The midday period is generally not beneficial for muscle building, as it is often accompanied by the midday slump. In addition, your cortisol level is still quite high around noon. However, you can take caffeine to counteract the fatigue.
However, don't force yourself to work out at a certain time of day if you're used to doing it differently. Consistency is more important than training at the "optimal" time of day.
Additionally, make sure not to train too late in the evening. Working out late can negatively affect your sleep habits, which is absolutely not a good idea.
