"What Time Should I Exercise?"

What time should you exercise?

Does it have to be in the morning?

Is it bad to exercise at night?

This question (and all of its derivatives) is one I am frequently asked.

Let’s work it out!

1. The Big Picture 🖼️

2. Explain It To Me Like I’m 5 👦

3. It Depends What You’re Doing 🏋️‍♂️

4. 🔟 Things I’ve Learned Over 20 Years

5. Parting Zen 🧘‍♂️

The Big Picture 🖼️

First things first:

The best exercise program is the one that you can stick to.

ALL other concerns come AFTER that principle is satisfied.

This includes when, where, and how you exercise.

If you can’t stick to Time Slot A, proceed directly to Time Slot B.

If you can stick to Time Slot A for a short or medium period …

… but then it infringes on other essential areas of your health, such as sleep, family, or work …

… then ultimately, you won’t be able to stick to it and should proceed to Time Slot B.

If you are most likely to stick to your program following a fluid approach of multiple Time Slots … do that.

With ‘Condition 1’ satisfied, you can consider optimizing.

Explain It To Me Like I’m 5 👦

Today’s topic, as simply as possible:

“Exercise when you can.”

It Depends What You’re Doing 🏋️‍♂️

If I were optimizing a program for a client, we would consider when they eat, their training level, goals, type of exercise, and more.

For example:

• A novice afraid to go to the gym might begin with 3 × 10-minute daily walks.

• A competitive powerlifter might want to schedule heavy lifting for the mid-afternoons.

Optimal timing depends on what you’re doing.

Which could be any of these:

🔟 Things I’ve Learned Over 20 Years

You may get confused if you Google "What time should I exercise?"

Rather than get into a rabbit hole of cortisol levels, fat burning, and hypertrophy …

… I’ll share my direct, practical experience.

I trained in the afternoons before I had kids.

I trained late at night when I had to commute early.

I’ve trained for extended periods at 4:30, 5, 6, and 7 AM.

I’ve logged just about every workout I’ve ever done.

Here are 10 things I’ve learned after 20 years of training:

1. The best time to exercise is the time you can stick to.

2. The time you exercise will change with life’s seasons.

3. It’s always better to exercise consistently than not at all.

4. You can make great progress at almost any time of day.

5. You won’t feel and perform the same every time.

6. Log your training to get objective performance data.

7. If testing different time slots, test for at least one month.

8. Timing matters most for specific or professional goals.

9. It’s harder to fall asleep the closer to bedtime you train.

10. I’ve tested every possible time slot. I perform best at 3 PM.

If you’d like to discuss your training goals, hit reply or click here to book a chat with me.

Parting Zen 🧘‍♂️

A simple word, phrase, or thought to take with you:

Be well,

Coach Matt

PS: Below are links to other newsletters and tools I read and use.

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