New study: this is the time when training is most effective

fitness studio
This is the best time for your training.

Women in the gym: This is the best time for your training


Do you prefer to finish the fitness unit in the morning or work out in the evening after work? A study has examined the optimal time to exercise, with surprising results.

The minds of fitness fanatics differ on many questions: on the choice of sport, the frequency of training and, last but not least, on the right time to do it. There are people who prefer to start their training as soon as they get up so they can forget about it for the rest of the day. Those who are not among the larks and only reach their high energy later in the day, generally prefer to do sports in the afternoon, in the evening or at night. But what time is best for training?

Exercise time study: big differences in women and men

A research team from several US universities investigated this question as part of a study. To do this, they followed 30 healthy women and 26 healthy men who exercised regularly for a total of twelve weeks during their training and examined them.

However, there is no clear answer to the question of the optimal time, because it depends on what form of training you want to complete and what effect you want to achieve. Gender also influences when to roll out the fitness mat.

The optimal time to exercise depends on your goals

According to the study, women who want to combat abdominal fat and reduce blood pressure should start exercising in the morning. If a man wants to regulate his blood pressure, he should plan his evening sports drive. According to the study results, night training also counteracts exhaustion. Women who mainly want to strengthen their muscles also do better at night.

However, scientists do not have a clear explanation for the results of this study. dr Paul Arcerio, lead author of the study, therefore explains: “The best time to exercise is the best time for you and for your schedule.” Basically, sport is good for health, regardless of when we practice it.

The study situation on the subject is not clear.

Another study on the subject suggests that regular morning exercise can change our circadian rhythm, which is our natural sleep-wake cycle. Even night owls should be fitter in the morning if they exercise for a while right after getting up.

Other studies suggest that evening workouts have more positive effects than morning workouts: muscle strength, flexibility, and endurance are all said to benefit from evening exercise.

The study situation on the optimal time for our training is anything but clear. The most important thing is and remains that we exercise regularly. At which point we get the best results, we will probably have to test it individually. And ultimately, it’s not always about delivering the best possible performance, but about doing something good for our mental and physical health. And we definitely do it with regular exercise.

Sources used:,


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