When Is The Best Time To Train? & How To Fit It Around You

To answer this question, I'll start by giving you the most basic version, given to me by the great and powerful Phil Learney at a seminar around 9 years ago.

Picture the scene, a room full of bodybuilders, all keen to learn how they can achieve even half a percent improvement in their pursuit of the most efficient muscle-building regimen.

When asked the question "When is the best time in the day to train?", Phil simply answered...

"When you're horny".

The room of course erupted in laughter, but Phil stood there dead pan and followed up with "I'm not joking. Train when you're horny and you'll have the best sessions of your life".

Hence forth, a very unusual period in my own training where I would actively wait for this moment in the day before I headed down to the gym. Ah to be 24 years old, high on your own testosterone and training like a sexually frustrated maniac.

(ps - I can confirm, the results were impressive)

I could elaborate further on this, telling you why testosterone and dopamine levels are usually elevated when you're horny.

Why testosterone is linked with strength, power, aggression, and motivation — all beneficial for training, especially in resistance or explosive sports.

Why sexual arousal activates the sympathetic nervous system ("fight or flight"), similar to the state you enter before a hard workout or competition.

Why increased blood flow (a hallmark of arousal) also boosts muscle readiness and nutrient delivery.

But...

The reality is, this isn't going to work for most people. In fact, I strongly suggest people put that energy to better use (if you catch my drift).

So what's the practical answer?

Well, sticking with short and sweet answers... whatever time you can commit to long term.

However, this is easier said than done. Here's why...

In an ideal world you have set days/times in the week you train. These sessions fit nicely around your daily/weekly schedule for work, family and social commitments.

Whether you're firing on all cylinders or dragging your knuckles, you stick to these times in the week and start nailing down some consistency.

The trick is adapting the sessions based on how you're feeling that day. Steady strength based sessions when you're fatigued. All out, full send, high intensity conditioning/cardio when you're not.

So where do most people go wrong?

1 - They pick ridiculous, unsustainable times to train

You've probably been there before. Motivation is well and truly back. You're ready to tear up the gym. And you're bright idea is getting up at 5am for those sessions.

The only issue... you're not a morning person, in fact you're the complete opposite. You struggle to get out of bed, can't think straight before 10am and rarely go to bed before 12am.

Those gym sessions last two weeks before you're completely burnt out and are back at square one.

I often see this the opposite way around, where morning people who are useless after 3pm are trying to train after work. Again, never lasts long.

Ask yourself... are you a lark or an owl?

Lark - Morning person

Owl - Evening person

Knowing this vital piece of information about yourself, is key when it comes to picking the most optimal time in the day to train. It was taught to me by James Wilson "The Sleep Geek" who went as far to say this applies to every aspect of productivity, not just training.

2 - Their partner/wife/family isn't in the know

I'm 100% guilty of this. Making wild, grandiose plans, only to find out it conflicts with several things my mrs has on and/or it means family time suffers.

Training consistently, is essentially a part time job. There's many hours, not only in the gym, but travelling to and from etc. These new plans all need to be given the green light by those around you for it be an optimal training schedule.

Who knows, it might even inspire them to join you.

3 - Planning a set routine when your schedule is anything but

If work trips, sporadic meetings and alternating shift patterns are a big feature in your week, for you guys, this isn't about optimal, it's getting that session in whenever and where ever you can.

Hotel rooms/gyms. Round the house. On lunch breaks. Using day passes at local gyms. Finding gyms that are 24/7. Investing in kit you can use on the go. Opting for shorter but more frequent sessions. Utilising easily accessible forms of exercise.

The big secret... planning ahead.

Amidst a wild schedule that most people use as an excuse not to train, you have to give yourself reason to train.

This all starts by mapping our your week (google calendar amazing for this) and pencilling in potential gaps where exercise might be possible.

If you're building muscle, you might pencil in a quick 20 mins arms blast one day. 30 mins of pull ups and rows for back another day. Rapid sets of press up and floor press for chest.

If fat loss and fitness is the goal, a speedy 20 min run. Quick sets of burpees and dumbbell work at the end of the working day. Some steady state cardio on your lunch break.

It is possible. There are gaps. You just have to find them and be willing to utilise them.

The article is titled "When is the best time to train?" and there are clear markers for optimising the timing of training sessions.

But for most, it's about when is more practical to train? That's where most of your answers lie.

Any secrets you guys have found when it comes to nailing that training schedule, I'd love to hear them

Ryan