Are you a morning lark – up with the sun and most alert before lunch? Or are you a night owl – finding more energy as the shadows lengthen?
This preference is known as your “chronotype,” and it’s basically written into your DNA.
So what’s the “best” time to exercise? While any movement is beneficial, aligning your physical activity with your internal biological clock can significantly improve your performance, metabolic health, and even your mood.
Honour Your Internal Clock
A 2026 study published in Open Heart found middle-aged adults who aligned their exercise with their chronotype saw greater improvements in blood pressure and sleep quality compared to those who forced a mismatched routine.
For the morning larks among us, our 9:30am live classes are a perfect fit. Your heart rate and core temperature peak earlier, making those sessions feel like less of a “labour.”
Boost Your Mood and Sleep
Movement at the right time helps anchor your circadian rhythm. Morning exercise is fantastic for larks, since it advances your internal clock; you feel tired exactly when you should in the evening.
But if you’re a night owl, our 4:30pm live classes can be your secret weapon. Studies show working out later in the day helps lower levels of orexin, a neurotransmitter that keeps us alert, making it easier to wind down when the lights go out.
Listen to Your Strength Peaks
If your goal is building strength, pay attention to when you feel most “capable.” Generally, muscle strength peaks in the late afternoon. For night owls, this is when coordination and power are often at their highest.
With morning and afternoon classes, our live schedule works well for both night owls and morning larks. And remember that all members have the ultimate flexibility through our video library. You can pinpoint the exact time your nervous system is most “awake” and ready to engage those muscles safely, regardless of what the clock says.
Finding Your Flow
At the end of the day, the “best” time to exercise is the time you can actually stick to. But don’t be afraid to experiment with your schedule to see where you find the most joy and power.
Whether you join us live in the morning or afternoon, or curate your own schedule via the library, your body thrives on consistency that respects its natural boundaries. Pay attention to your energy levels for a week and try to schedule your most challenging movements during your peak windows. Your heart, your muscles, and your sleep schedule will thank you for it!
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