If you still prefer workouts later in the day, they can have their own unique benefits, too. Evening exercise — between 6:30 p.m. and 8:30 p.m. — “greatly” increased upper body muscle strength, power and endurance, and enhanced overall mood for women, according to the study published in Frontiers in Physiology.

As your body temperature increases throughout the day, your muscle function, strength, and endurance become optimized for performance. This means that your workout in the evening may be more efficient and effective. Additionally, oxygen uptake kinetics are faster in the evening.

Study shows this is the optimal length of exercise minimum of 5 to 10 hours of moderate physical activity (42 minutes to an hour and 25 minutes daily) minimum 2 hours and 30 minutes to 5 hours of vigorous physical activity (21-42 minutes daily) an equivalent combination of the two.

Exercising Monday to Sunday each week is a demanding workout routine, and can be difficult to maintain for full-time athletes with coaches and physio staff, let alone gym-goers and hobbyists. Muscle groups can require anywhere from 48hrs - 72hrs to fully recover. Therefore training every day may be possible.