People often ask if timing matters when getting the most from their workouts. Should you train first thing in the morning, squeeze it in over lunch, or hit the gym after work? The truth is, there’s no single best time to exercise that suits everyone. But there are some interesting differences worth considering.
Let’s look at what the research and experience tell us.
Morning Training to Kickstart Your Day
Our bodies run on a 24-hour cycle known as the circadian rhythm. Hormones like cortisol and melatonin follow these patterns, influencing our energy, alertness, and readiness to move. Cortisol, the body’s primary stress hormone, tends to peak mid-morning. In practical terms, this means we’re naturally more alert and energised a couple of hours after waking—often a great time to get your session in.
For early risers, morning training can be a powerful way to kick off the day. Your glycogen stores are lower after an overnight fast, making your body more likely to tap into fat for fuel. Morning workouts might offer a slight advantage if fat loss is a key goal. Training early can also free up the rest of your day, which is handy for those with busy schedules.
Afternoon and Evening are Peak Performance Hours
That said, there’s a reason why many people feel strongest and most energised in the afternoon or early evening. Body temperature tends to be higher later in the day, benefiting strength, power, and mobility. You might find you can lift more, move faster, and get more out of your session. For some, training later in the day improves performance and progress.
Of course, there are trade-offs either way. Exercising first thing can be tough if you’re already stressed, sleep-deprived, or juggling a hectic morning routine. Conversely, working out late at night might interfere with your sleep, especially if you do high-intensity training close to bedtime.
When Life Gets in the Way
So, what’s the answer?
Unless you’re a competitive athlete or training for something very specific, the exact time you train probably isn’t going to make or break your results. The most important factor is consistency. If your schedule only allows for morning sessions, that would be great. If evenings suit you better, go with that. The best time to exercise is when you can stick to regularly, without adding more stress to your life.
We often say the best programme is the one you enjoy and can do consistently. The same goes for training times. If you have the flexibility to experiment, try different times and see when you feel your best. Pay attention to energy levels, sleep quality, appetite, and recovery. Over time, you’ll naturally settle into a rhythm that works for you.
What We’ve Seen at Foundry
At Foundry, we work with clients to build routines supporting their goals and lives. Whether you’re an early bird or a night owl, our personal training programmes are designed to deliver results without adding pressure. We focus on making training something you want to show up for, not feel forced into.
Our group personal training sessions run throughout the day, including early mornings, mid-mornings, lunchtime, and evenings—so whatever your schedule looks like, there’s an option that fits. Plus, our hybrid class formats like SWEAT and HYBRID are designed to complement your training, allowing you to build cardio fitness, endurance and resilience alongside your strength work.
Your Training, Your Routine
If you aim to create a lasting fitness routine, when you train matters far less than how often and consistently you show up. Building habits that stick is what transforms results over the long term.
So don’t worry about the “perfect” time to exercise. Focus on creating space in your week where training becomes part of your routine, like brushing your teeth or having morning coffee. Foundry is here to help you make it happen.
If you’re ready to find your groove and get into a routine that fits, come and visit one of our Foundry Gyms and try a small group personal training session. Whatever time of day you train, we’ll help you get the most out of it.
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