Train in the morning, afternoon or evening?


The early bird


Training before you go to work has its benefits. Many practitioners find that because they train early, it helps immensely in regulating sleep and getting a good night’s rest. In one study, researchers say that training at 7:00 am results in better quality nights sleep for participants.

Why is that? Morning training seems to have a positive impact on blood pressure. Blood pressure naturally decreases at night and increases naturally from the moment we wake up. As we train in the morning we are “following” this rise, in addition to helping  to decrease blood pressure levels by about 10%. This difference accompanies us throughout the day. We feel calmer and more relaxed at the end of a working day. Of course, if you want to start training before you go to work, you have to radically adjust your schedules, and ideally look for other alternatives.


  • Morning Energy Shot;
  • Ideal for those who have the habit of waking up early;
  • Depending on the gyms, you will usually be more likely to find an empty gym in the morning rather than during the afternoon or evening;
  • Free daily schedule for more activities.



  • Tenser joints and muscles;
  • Lack of energy upon waking;
  • To train before going to work, we have to go to bed early, which is not always feasible.


The afternoon workout


If you train in the afternoon you will still benefit from the positive effects of morning training – in fact, many people prefer to train in the afternoon. In the afternoon we also benefit from optimal muscle temperature, which means that you are warmer and less likely to get injuries.


  • Ideal muscle temperature;
  • Great for releasing daily stress.



  • Lack of will and energy after a day of work.


Night training


Training at night is often advised against the fact thatit  awakens your body before bed. High intensity exercise, for example, increases your heart levels and body temperature, which can make you feel more alert than you would like to be when you go to bed. In the end, it all depends on what kind of training you choose to do at this time of day.

A study in the European Journal of Applied Physiology showed that night training only affected sleep when participants exerted intense exertion – in other words, 80% of their maximum heart rate. Participants took about 14 minutes longer to fall asleep than normal. But there was no difference in sleep time when engaging in moderate physical activity.


  • It depends on the time of night and if you are a gym fan you will have more free space than in the late afternoon;
  • If you’re a running fan, night racing is an exceptional experience;
  • Like afternoon workouts, it is great for releasing daily stress.



  • If you are into intense training,
  • if you choose to train at night it can affect your sleep.




So what is the moral of this article? Any time of day has its positive and negative aspects.

You, as a practitioner, just have to make sure you get enough rest, otherwise you will be doing more harm than good!