Make Your Workouts Work for you - Live Well Newsletter
Time, duration, and frequency matter when it comes to fitness. Balancing these three components can significantly impact your fitness results. When mapping out a workout plan, it is important to first understand your fitness goals. Whether you enjoy starting your day with movement or ending your day with a stress-releasing workout, knowing the science behind workout timing can help you make the most of your efforts.
Tips how to create more balance in your workouts:
- Time: Studies are mixed when it comes to ideal workout times. Some research suggests that exercising in the late afternoon or early evening, when your body temperature is at its peak, may improve strength, power, and endurance. However, other studies show that morning workouts can enhance fat burning and support long-term consistency. If your goal is to build muscle, some evidence suggests that it may be beneficial to do strength training before cardio exercises. From a practical standpoint, the best time may be when it naturally fits into your schedule or daily routine.
- Duration: The length of your exercise sessions depends on your goals and fitness level. For general health, the Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activities like brisk walking, tennis, or water aerobics each week, which can be divided into sessions as short as 10 minutes. High-intensity interval training (HIIT) involves 20- to 30-minute workouts that can improve cardiovascular fitness and promote fat loss. For strength training, aim for 30- to 60-minute sessions, allowing time for proper warm-up, multiple exercises, and a cooldown period. For flexibility training, aim for about 60 seconds on each stretching exercise.
- Frequency: How often you exercise depends on your schedule, the type of activity, and your personal health and fitness goals. For heart health and weight management, most guidelines recommend at least 3 to 5 days per week of aerobic exercise and 2 to 3 days of strength training activities on non-consecutive days to allow muscles to recover and grow. However, flexibility and mind-body practices can be done daily or several times weekly to maintain mobility and reduce stress.
Balancing these three elements—time, duration, and frequency—can help you build a sustainable routine that fits your lifestyle. It is important to listen to your body, adapt your routines to your energy levels, and remember that consistency is where you will find your greatest results. Before designing a workout routine, consider your specific fitness goals and adjust your timing accordingly. As your priorities and goals change, your workout routine will likely require a change as well.
Resource: American Heart Association. When Is the Best Time of Day to Work Out? 1/19/24. Accessed 9/24/25. https://www.heart.org/en/healthy-living/fitness/fitness-basics/when-is-the-best-time-of-day-to-work-out