Early in the morning before work, during the lunch break, or rather in the evening? The question of the ideal training time occupies many people – whether beginners, working people or advanced athletes. Yet there is no universal answer. While various hormones and processes in your body do peak at certain times, depending on your biorhythm, the “best” training time also depends on your daily routine, your job and so on.
In this article you'll learn what effects different times of day have on your body, what role your personal chronobiology plays – and how to find out when you train most effectively.
Morning training: an energy booster for the day
Those who train in the morning often start the day with more clarity and energy. Moving in the morning can:
- activate your circulation,
- improve your mood (e.g. through increased endorphin release),
- strengthen self-discipline.
💡 Good to know: Body temperature is usually lower in the morning, and the muscles aren't yet fully up to operating temperature. A good warm-up is therefore especially important during intense training in order to avoid injuries.
Suitable for you if:
- you're a structured starter type,
- you're often too tired or booked up in the evening,
- you're full of energy in the morning and like to “tick off” your training routine right away.
Training at midday: fresh energy instead of the midday slump
Lunchtime can be ideal for a short, effective workout – especially with an office job or home office. Studies show that strength and reaction ability are often at a stable level at this time.
Benefits:
- prevents the classic afternoon slump,
- sensibly breaks up sitting,
- saves evening time for other activities,
- boosts concentration and mood throughout the rest of the day.
Suitable if:
- you have flexible or longer breaks to combine sport and eating
- you tend to feel sluggish after eating and want to do something about it,
- you like to recharge your energy during the day.
Evening training: powerful into the after-work hours
In the late afternoon or evening, many people reach their performance peak. The body is well supplied with blood, the joints mobile, the central nervous system responsive. Ideal for intense workouts, new personal bests or technical training.
Benefits:
- muscles and metabolism are “at operating temperature”,
- more strength and endurance possible than in the morning,
- training as a counterbalance to the working day.
👉 Watch out: If you train late, there should be at least 1.5–2 hours between training and sleep – otherwise intense exercise can make it harder to fall asleep.
Would you like to turn your hobby into a profession too?
Discover the various training programmes of the update Akademie and qualify as a fitness trainer!
Mind your chronotype: owl or lark?
Not all bodies tick the same way. Your internal clock – also called your chronotype – influences when you feel physically and mentally at your most capable. This rhythm is largely determined genetically, but it can also be shaped by daily life, lighting conditions or social obligations.
Two main types can be roughly distinguished, in which the various bodily processes and the peaks in the release of different hormones also occur at slightly shifted times:
- Larks (early types): awake early, fit and ready to perform in the morning, tired early in the evening. • Owls (late types): hard to get going in the morning, but noticeably more active from the afternoon or evening onwards.
💡 If you know when you naturally feel most energised, you can time your training better – and spare yourself a needless fight against your biorhythm.
And what if there's no perfect time?
Everyday life doesn't always allow the “ideal window” – and over a longer period it can even cause your individual biorhythm to shift slightly. What matters is: even if your daily schedule doesn't match your own type, it's worth sticking with it. Consistency counts more than perfection – even short sessions at a “non-perfect” time are better than no movement at all. With a tight schedule, these are especially helpful:
- EMOM/AMRAP formats: These training forms are particularly efficient. – EMOM (Every Minute on the Minute): You start at the beginning of each minute with a specific exercise (e.g. 10 squats) and use the rest of the minute to rest – ideal for structured short workouts. – AMRAP (As Many Rounds/Reps As Possible): You repeat an exercise circuit as often as possible within a set time (e.g. 10 minutes) – e.g. 5 push-ups, 10 squats, 15 sit-ups.
- Micro-workouts: Short bouts of movement (e.g. 5–10 minutes) that you spread throughout the day.
- Short intense workouts at the fitness centre: Even in 15–20 minutes you can carry out an effective single-set workout for the most important muscle groups – e.g. 5–8 exercises, 6–10 repetitions to muscle exhaustion at the tempo: 3 sec. lifting – 2 sec. holding – 3 sec. lowering – 2 sec. holding.
- HIIT (High Intensity Interval Training): Short, intense exertion phases alternate with short breaks – e.g. 30 seconds of sprinting, 30–90 seconds of walking – for 10–15 minutes. Ideal if you have little time but want to move a lot.
- Deliberately scheduled movement breaks: E.g. a walk at midday, taking the stairs or a mobilisation routine in between.
Conclusion: your training time is as individual as you are
Whether early, at midday or late – there is no single best training time. What's decisive is that you move regularly and can integrate your training into your life over the long term. Listen to your body, pay attention to your energy level – and find out when movement feels best for you and when it's even possible for you for practical reasons in the first place.
Because: it's not the time of day that makes you fit, but sticking with it.
