HansITAcademy

The best time to lift is dependent on your circadian rhythm.  Circadian rhythm is a 24-hour biological rhythm that regulates your sleep patterns as well as other ways your body works, like your hormones, body temperature, and eating habits.  Average circadian rhythm is based on waking up in the morning and sleeping at night, but this can change based on using electronic devices at night, jet lag or shift work, and so on. 

Based on average circadian rhythm, morning is when a person’s testosterone is at its daily peak, mental alertness is at its peak, and memory is at its peak.  During the afternoon, your body starts warming up and you’ll have the highest pain tolerance.  Evening is when lung performance reaches its peak, flexibility and strength is at their greatest, and coordination, stamina, and body temperature is at its optimal performance.  However, mental focus is at its lowest during the evening and its when your blood pressure is the highest.  Bowel movements is the most likely in the morning and bowel movement is suppressed at night before sleep. 

Several studies have shown strength increases are generally higher and muscle gains up to 84% higher have been founded when training is done in the evening compared to morning.  If you have average rhythm, the best time to work out is between 2:30PM to 8:30PM.