We’ve all seen those ultra-motivated people waking up at 4 AM to crush a two-hour workout before the sun rises. Maybe you’ve even tried to follow that same routine—only to hit snooze and feel defeated before the day even begins.
Here’s the truth: not everyone is wired to work out in the morning. And that’s okay.
🧬 Your Body Has a Built-In Clock
Did you know your body has a CLOCK gene that helps regulate your circadian rhythm? This internal clock influences everything from your sleep patterns to your energy levels—and yes, even your ideal workout time.
So how do you know what your rhythm is?
Ask yourself:
- What time do you naturally wake up without an alarm?
- Do you feel energized in the morning or sluggish?
- Are you more alert and active in the evening?
Your answers can help you determine whether you're a morning person, a night owl, or somewhere in between.
🏋️♀️ Align Your Workouts with Your Chronotype
🌅 Morning People
If you wake up easily and feel energized early in the day:
- Best workout time: 4 AM – 7 AM
- Why it works: Cortisol levels are naturally higher in the morning, boosting alertness and motivation.
- Tips:
- Set out your workout clothes the night before.
- Start with a light snack and hydrate.
- Use your workout to set a positive tone for the day.
🌇 Night Owls
If you prefer staying up late and struggle with early mornings:
- Best workout time: 5 PM – 9 PM
- Why it works: Your body temperature and muscle function peak in the evening, enhancing performance.
- Tips:
- Pack your gym bag in the morning.
- Use your workout to unwind after a long day.
🌤️ In-Betweeners
If mornings feel too early and evenings too tiring:
- Best workout time: 11 AM – 2 PM
- Why it works: Midday often brings a natural energy boost and mental clarity.
- Tips:
- Use your lunch break for a quick session.
- Keep a balanced snack and water bottle handy.
✅ Final Thoughts: Work With Your Body, Not Against It
If your current workout schedule isn’t working, it might not be a motivation issue—it could be your circadian rhythm. Instead of forcing yourself into a routine that doesn’t feel natural, try adjusting your workout time to match your body’s internal clock.
You might be surprised how much more consistent, enjoyable, and effective your workouts become.
💬 Ready to Take the First Step?
Need help starting your health and wellness routine?
20/20 LifeStyles has all the tools you need.
👉 Schedule a consultation today at 2020lifestyles.com
Heather Marsh, M.S.
Certified Exercise Physiologist
Practice Administrator, 20/20 LifeStyles