Find your happy hour at the gym
Whether you like to sweat before sunrise or build your muscle at midnight, each training time comes with it’s own unique benefits. While there’s no universal best time to train, you can experience a variety of bonus gains depending on what hours of the day you like to lift. We’ve broken down each of the typical workout times, and the benefits each one has for your muscle and mind.
5AM-7AM: SET YOURSELF UP FOR THE REST OF THE DAY
We’ve dedicated an entire blog to lifters who want to join the AM club, and for good reason. Breaking records at the break of dawn will help you feel more alert and energetic throughout the working day, and then more fatigued and tired at the times where you actually want to be falling asleep. A study in the British Journal of Sports Medicine showed that morning exercise improved things like decision-making, focus and attention throughout the day for adults. Power up your productivity with a morning session and see how it benefits you!
9AM-12PM: MAKE WEIGHT LOSS WINS
As well as having a greater chance of topping up your glycogen stores with a pre-workout meal, training before noon could help you make healthier food choices throughout the day, according to a study in the International Journal of Obesity. The study showed that people who usually worked out before noon lost more weight and were more active throughout the day, meaning that if you’re aiming to healthily lose weight, lifting before lunchtime might support your goals!
2PM-6PM: MAXIMISE YOUR PERFORMANCE
Ever find that you hit most of your PB’s in the PM? This may be because your ability to perform strength exercises will peak in the afternoon! The evening is when your body temperature is at its highest, which in turn improves blood flow to the muscles, joint mobility and increases muscle activation. If you’re used to morning workouts, try training in the afternoon, and you might find yourself adding a few extra plates to the bar!
7PM-9PM: COUNT REPS, THEN COUNT SHEEP
Ever been told that only the early bird gets the gains? Turns out that’s fitness folklore, with a study published in the Journal of Sleep Research showing that vigorous late night exercise had no interference on your sleep quality, and could actually help you sleep better, longer and deeper. When the body expends energy in excess at night, it can help relax the mind prior to sleep and allow for a deeper rest, which means even greater post-workout gains. Another study from the University of Missouri also showed that resistance exercise has it’s most powerful effect on the heart when performed after dinner, helping to reduce glucose and fat levels in your blood.
Ultimately, there’s no one-size-fits-all time when you’ll perform at your best. Some are early risers, some are night owls - it’s all about finding what aligns best with your lifestyle, and what you enjoy the most. Whatever your training time, here’s a few of our high-performance outfits to get you through your lifts.
HYBRID FULL LENGTH LEGGINGS
The softest spots you’ll ever own. We’ve taken the same comfortable, flattering shapes from our iconic Animal Instincts range and given them a modern update, with new designs and animal prints. Join the evolution in this curve-contouring pair of leggings.
HYBRID FITTED HOODIE
For creature comforts that travel with you, from heavy lifting to hibernation. This luxe hoodie was created to keep you cosy with an ultra-soft stretch fabric & trending colourways that ensure you’ll always stand out in the squat rack.
BASE RACERBACK SPORTS BRA
Your home base. This sports bra supports your every move, from the weight room to wherever the day takes you. Look good when you lift in the sophisticated, on-trend colour palette.
Lifting isn’t a quick-fix, it’s forever, and your activewear should reflect that. This slim-fitting staple shirt features an ultra-durable mesh fabric and side seams created to accentuate your physique.
RESET PULLOVER HOODIE
Reset and recharge in this ultra-comfortable hoodie. From the squat rack to the rest of your day, this hoodie offers a soft fabric that feels good against your skin, and a relaxed fit that allows you to move freely - because being at ease is about being free of distraction.
Ryderwear HQ is your lifters library of the latest training, nutrition & mindfulness insights (as well as inside looks at our latest collections).
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