Another Look at The Best Time To Train

I’ve written about the best time to train in the past, but here are some additional viewpoints from Russian and Eastern European authorities on the topic:

  • After sleep, strength is 20-30% lower and will gradually increase achieving maximum after 3-5 hours upon awakening. Source: Vorobyev, A.N. (1978). A Textbook On Weightlifting. (W.J. Brice, Trans.). Budapest: International Weightlifting Federation, pg. 167.
  • Plekhov (1988) recommends that training occurs during the active part of the day. There are two periods in which work capacity is elevated: 11 a.m. to 1 p.m. and 6 p.m. to 8 p.m. These are optimal times to workout. Source: How to structure training (Chapter 4) from Vozmi V Sputniki Silu (Moscow, 1988). Soviet Sports Review, 26(2), June 1991, 66-69.
  • In the book Science of Sports Training by Thomas Kurz (1991, pg. 60), it states: “According to chronobiological research conducted by Charles Winget, Charles DeRoshia, and Daniel Holley, the best time to conduct a strength workout is between 14:00 and 20:30 hours because the hand grip strength is greater then.” Not only is strength performance better in the evening claims Kurz, but physical effort is perceived to be easier in the late afternoon and early evening.

As you can tell, there’s quite a bit of conflicting advice: some experts say that it’s best to train in the morning, some say afternoon, and some say evening. The bottom line is to find what works best for you and your schedule, and train then.

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