Q: What's the best time of day to train? We've heard about training in the morning because growth hormone levels are supposedly higher. But I tried it, and I got nowhere... I’ve heard others say that the best time time is mid-afternoon. What's the answer?

A: This is a classic case of people looking at only one factor and basing all of their decisions on that one factor…or listening to the “wrong” coach.  As far as growth hormone is concerned, there's a bit of overkill involved in this one. Taking a sauna increases growth hormone, but so does being exposed to cold temperatures. I'm surprised that some “influencer” hasn't come out with a Temperature Contrast Principle yet in which you superset squatting in the sauna with leg curls at the morgue…just kidding…

According to some rather limited research – most of it by German strength physiologist Hettinger – it appears that the best time to train is 3-11 hours after waking up – assuming, of course, that you always wake up at the same time.  And I know…that’s a HUGE spread…

But from personal experience, you can train yourself to have optimal workouts at any time during the day as long as you are disciplined to always train at the same time. During my day, when I was traveling all over the world to compete, I have had very good workouts at 11pm while changing time zones. That could take me about a week-and-a-half to get used to it, though. 

Regardless, don't get too anal about it. My schedule changes a lot in the fall and winter, and I still have great workouts any time, assuming that my blood sugar is constant or slightly elevated. I know where the 24-hour gyms are in any city. I rarely go to bed having missed a workout. I've trained arms at 1:30 in the morning with travel mates and done just fine. I've also gotten up at 3am to eat so that I can get a 5am leg workout at the Gold's Gym in Venice Beach because I had a full day of meetings lined up.



The most important thing is to have an accurate training log  and make sure you work hard…and smart. The rest is really irrelevant for the majority of us.  You’l find, much to your surprise, that you can enjoy an excellent workout with the right mindset, and the time of day doesn't matter much.