The Best Time of Day to Train (Based on Your Hormones)

We often hear, “The best workout is the one you’ll do.” And while that’s true, women’s bodies are influenced by hormone rhythms that can make some times more optimal than others—depending on your goals.

Here’s What the Research Suggests:

• Morning workouts can be great for fat-burning and consistency—but may feel sluggish if cortisol is already high.

• Midday to early evening is when estrogen peaks, improving strength, endurance, and mood.

• Late night training (especially after 8pm) may disrupt sleep and recovery, particularly in perimenopausal women.

Women also experience a circadian dip in the early afternoon, which may make high-intensity sessions harder to sustain.

So When Should You Train?

• If your goal is strength or performance, aim for late morning to mid-afternoon.

• If your schedule only allows early AM, take time to warm up thoroughly and consider shorter workouts.

• If you’re struggling with sleep or recovery, skip evening sessions that raise cortisol.

The real magic? Matching your workouts to your body’s rhythms—not just your calendar.

Quick Tip:

Track your energy, strength, and mood at different times of day for one week. You may find your personal sweet spot.

Got questions, want to learn more about something? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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