What’s your goal for hitting the gym? Do you want to be that person who's always crushing workouts and smashing personal records, all while radiating confidence?
Achieving those goals is not just about going hard in the gym; it's about timing it right. Hitting the gym at the wrong time can mean missing out on the results you deserve.
So, when should YOU work out? This hot topic has strong opinions on both sides—morning workouts vs. evening sessions. The reality? It depends on various factors specific to you. Let's dive in and discover the optimal time for you to hit the gym and crush your goals!
Circadian Rhythms
Your circadian rhythms are the physical, mental, and behavioral changes that follow a roughly 24-hour cycle. Regulated by your brain's hypothalamus, these rhythms respond to light and dark signals received from your eyes, setting your body's natural clock.
This natural rhythm governs your biochemistry and the activity of your central nervous system, directly impacting your performance. Studies suggest that muscle strength follows a circadian pattern, peaking in the late afternoon between 4 and 8 PM.
So, to maximize your strength workouts, hit the gym in the late afternoon when your body is primed and ready to unleash its full potential!
Muscle Glycogen
We’ve talked about syncing your workouts to your circadian rhythm, but this is only the beginning. The next factor to consider is: do you have the fuel to power through and crush your workout?
Your body's primary fuel source for intense workouts is muscle glycogen. Think of it as your energy reservoir, the stored version of carbohydrates. If your muscle glycogen runs low, your workout will likely suffer.
Here's the kicker: blood sugar and muscle glycogen are at their lowest in the morning. So, if you're planning to hit the weights first thing, you might not perform at your peak. Instead, fuel up with a meal or two packed with quality carbs before your workout to ensure you have the energy to go hard.
Recovery Time
The most important tool in your workout arsenal is proper recovery. Every time you lift weights, you inflict micro-damage on your muscles and ramp up your nervous system. These components need time to recover, rebuild, and come back stronger—hello, gains!
To optimize performance, ensure adequate recovery time between workouts. Typically, your muscles need 48 to 96 hours to fully recover. So, if you train your pushing muscles on Monday at 4 PM, aim to hit them again later in the week, like Thursday or Friday.
So, when is the best time to work out?
Ultimately, the best workout time depends on how your body works and feels. If you don't mind sweating it out during prime-time TV hours, evening workouts might be perfect for you. If you prefer an earlier bedtime, morning sessions may be better. It all comes down to your schedule and fitness goals.
For peak performance, time your strength sessions in the late afternoon when your circadian rhythm is at its peak. Fuel your body with the right nutrients to keep your muscle glycogen levels high. And most importantly, give yourself ample recovery time to rebuild and come back stronger. Whatever you decide, make sure you stick with it—consistency is key!
Is there a reason you prefer one time of day over the other? Let us know in the comments below!
Not sure where to start? Click here to grab a free 21-day trial pass to O2 Fitness Clubs to help get you back into the workout groove!
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