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Coffee First, Squats Later: Finding the Best Time to Train
Chronotypes, circadian rhythms, and the latest research on the best time to exercise
When I was in physical therapy school, I would wake up at 5 am and walk to the apartment gym. My girlfriend (now wife) would already be halfway through her run by the time I arrived.
My warm-up consisted of looking at the weights and doing a few arm circles and leg swings. I was then ready to lift heavy weights.
I can’t fathom trying that today.
While I’m still only 35 years old, my body doesn’t respond the same way as it did at 23. When I wake up, my first thought is to grab a cup of coffee and enjoy some quiet time before the kids wake, not to jump in the squat rack.
My warm-up time is longer than it used to be, especially in the early morning. If I wait until mid-afternoon, I can jump right into an exercise session. I’ll still be smart and gradually build up the weight before performing heavy sets, but I don’t need a long, light warm-up period.
So, there are two big reasons for performing a later workout.
As a physical therapist, I am often asked when the best time to exercise is. I provide the go-to answer for most things in health and wellness — it…
