Today I will give you exact answers to your questions, namely: at what time is it better to train and to do physical exercises, and how to determine the most optimal time. Also, you will receive valuable recommendations regarding classes at different times. Begin?


  1. Larks, owls, and pigeons
  2. Classes in the morning
  3. Classes during the day
  4. In the evening
  5. Classes in any free time
  6. Before and after meals
  7. Conclusion

Before we begin to consider the specific time of day, I want to immediately note that in any training (morning, afternoon or evening, it does not matter) there are positive and negative points. Which option to choose – it’s up to you, but I do not advise you to hurry, it’s better to designate for yourself all the pros and cons. Read the article about the cardio workout at home.

Larks, owls, and pigeons

So, you’ve probably heard that people are larks or owls. I will tell you more, there are also pigeons. Who are the pigeons? Oh, it’s, in my opinion, universal people in terms of timing training.

Larks and owls
Larks and owls

Larks by nature get up early and go to bed too early. Owls… I think everything is clear here, it’s not for me to explain to you that these are nocturnal birds. A pigeon… The activity of a dove depends on his habits: if he goes to bed early for a long time, then with an early rise he will not have problems. A similar picture develops with wakefulness at night.

You can argue that both the lark and the owl can also get used to certain conditions: a lark cannot go to sleep for a long time, and an owl can wake up early. Yes, I totally agree with you – it is possible, but nevertheless, for the pigeon, it will be easier, and the formed conditioned reflex (not to sleep at night or wake up early) will become more consistent, meaning, one does not have to constantly fight it once the habit has formed. 

But that’s not what I started writing about. I just start with the fact that, in choosing the time of day to work out, determine your “nature” beforehand. Track your sleep and wake patterns for a week, and note at what time you feel a surge of energy. If you want to be engaged in the evening, then the choice of training time is obvious.

Let’s take a closer look at classes at different times of the day.

Training in the morning

What are the benefits of morning training? First of all, morning is when you best absorb nutrients, meaning you can use it for weight gain or weight loss. Both cases are distinguished only by nutrition.

Training in the morning
Training in the morning

When trying to lose weight, don’t eat anything before training – this will allow the body to consume fat deposits.

During the rest of the day, you need to eat very little to avoid weight in the abdomen during classes, and immediately consume protein within 30 minutes after training. This will promote active absorption of the proteins and elements that support it.

The drawbacks of working out in the morning are that, for the first month and a half, you may find it difficult to get used to this regimen. This puts great stress on your body, which can affect the well-being and vital energy of an unprepared person.

But be sure – after getting used to it, you will adjust, will recover faster, and your health will improve significantly. We also recommend: What is the best time to train for weight loss and weight gain?

Classes during the day

Daytime classes are good because the body has already woken up, “warmed up,” the brain is already fully active. Another positive side of the day’s work is the fact that after training the body, your energy levels will gradually even out.

The model is approximately this: activity – slowing – calm – normal state. And not this: activity is normal. The absence of a phase of slowing down and soothing also has a negative effect on the body. I will discuss this below.

Classes in the evening

Evening classes, as mentioned above, have one big drawback – the lack of a phase of calm. You cannot expose your body to such stress, forcing it to move to accelerated rates in completely opposite states. It’s like water. If we create conditions such that water from the solid (ice) state immediately turns into steam, the structure of the water will be disturbed.

But if you feel that the surge of energy occurs in the evening, then I advise that you do not immediately go to bed, but rest to calm your mind, then sleep.

Training in the morning

Training in the morning

Training in any free time

I can say with confidence that such a way of doing things is the worst. It does not allow the body to get used to any regimen, to adjust to the rhythm of life.

Imagine today you were training at 3 pm, the day after tomorrow at 7 pm, and a few days later in the morning. The body simply does not have time to get used to and prepare for the subsequent stresses. 

Therefore, I repeat: lessons at any time are the worst way to practice. Therefore, if you do not have the opportunity to work out at a regular time, but only in your free time, which is constantly changing, it’s better to do it than not. Something is better than nothing.

Pre-meal and after training

Naturally, you need to exercise before eating. This is due to the work of the body’s organs and systems. Know that it is advisable to eat 2 hours before the workout, giving food the time to digest.

Classes after eating are fraught with weight in the abdomen, possible nausea, and poor health, too. Do you feel a little drowsy after a heavy dinner? This is because the blood drains from the brain and pours into the stomach. Do you think you will train well in this state?


I hope I was able to fully disclose the theme “at what time it is better to exercise.” I suggest you subscribe to updates to my blog and also share this wonderful and useful article with your friends on social networks.

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