The Best Time of Day to Strength Train (And Why It Might Not Matter As Much As You Think)

Is there a best time of day to lift weights? At 4D Gym in South Melbourne, we train clients in the early morning, late evening, and everything in between. The truth? The best time to train is the one you can actually stick to consistently. But let’s break down the benefits of each timeframe.

Morning Training: Win the Day Early

Morning training is a favourite for many of our private personal training clients. Why? Fewer distractions and scheduling conflicts. Increased consistency and adherence. A natural endorphin boost to start the day with energy and focus. It improves mood, discipline, and even productivity. And if you’re using our infrared sauna with red light therapy post-workout, it’s the perfect way to recover before work begins.

Afternoon & Evening Training: Peak Performance

Your body temperature, strength, and power output tend to peak later in the day. So if you want to lift heavier or perform optimally, afternoon and evening sessions might suit you better. Benefits include higher energy levels (after meals and movement), looser joints and warmer muscles for better mobility, and a stress-relieving way to wind down after a busy day. Our group PT members love our late afternoon and evening slots because they bring the energy after work and leave feeling accomplished.

So When Should You Train?

Simple: the time that fits your lifestyle. Whether you’re a 6 AM lifter or a 6 PM regular, the biggest predictor of results is consistency. The best program is the one you can follow for months and years, not just weeks. That’s why we offer flexible scheduling, expert guidance, and session variety across the day.

Not Sure When to Start? Let’s Talk

At 4D Gym, we’ll help you build a training routine that fits your lifestyle and your goals. Start with a free consultation and body scan, and we’ll map out the ideal plan for your strength, schedule, and mental clarity.