At which time of the day should I train?

Train at a time that fits your circadian preference and schedule. The suggested windows are 30 minutes, 3 hours, or about 11 hours after waking; these are options, not requirements. 1

• Performance and strength: Afternoon exercise may improve performance, but workout timing appears less important for strength and hypertrophy. Choose a time you can keep consistently and that works with your sleep and schedule. 2
• Morning exercise: If mornings suit you, exercising early may boost energy and mental acuity into the late morning and afternoon. 3
• Hypertrophy and protein: If building or maintaining muscle is your priority, protein earlier in the day may support hypertrophy, regardless of when you train. 4