Trainings for your legs

291-300 Squats

If you've done 291 - 300 squats in the test
Day 1
60 seconds (or more) between sets
Day 4
60 seconds (or more) between sets
set 1 66 set 1 68
set 2 66 set 2 68
set 3 66 set 3 68
set 4 64 set 4 68
set 5 64 set 5 68
set 6 64 set 6 68
set 7 max (minimum 68) set 7 max (minimum 70)
Minimum 1 day break Minimum 1 day break
Day 2
60 seconds (or more) between sets
Day 5
60 seconds (or more) between sets
set 1 68 set 1 70
set 2 68 set 2 70
set 3 66 set 3 68
set 4 66 set 4 68
set 5 66 set 5 68
set 6 64 set 6 68
set 7 max (minimum 68) set 7 max (minimum 72)
Minimum 1 day break Minimum 1 day break
Day 3
60 seconds (or more) between sets
Day 6
60 seconds (or more) between sets
set 1 68 set 1 70
set 2 68 set 2 70
set 3 68 set 3 70
set 4 68 set 4 70
set 5 68 set 5 70
set 6 64 set 6 72
set 7 max (minimum 68) set 7 max (minimum 72)
Minimum 2 day break Minimum 2 day break

Choosing the Optimal Time for Sit-ups: A Day-long Perspective

When it comes to optimizing the effectiveness of a workout regimen, the timing of the exercises can play a significant role. This applies to sit-ups, a popular core strengthening exercise, as well. Throughout the day, various factors such as hormone levels, body temperature, and energy levels fluctuate, potentially impacting the efficiency of the workout. In this piece, we will delve into the pros and cons of doing sit-ups at various times during the day to help individuals tailor their workout schedules to their personal needs and lifestyles.

Morning Sit-ups

Starting the day with a series of sit-ups can be a fantastic way to awaken the body and mind. Here, we explore some reasons why morning might be the preferred time for some to engage in this core-strengthening exercise.

Mental Boost: Engaging in a morning workout can help to clear the mind and set a positive tone for the day ahead. The endorphins released during a workout can provide a natural mood lift.

Consistency: Establishing a morning routine can encourage consistency, as morning workouts are less likely to be interrupted by unexpected events that might occur later in the day.

Metabolic Kickstart: Performing sit-ups first thing in the morning can help to jumpstart the metabolism, potentially aiding in weight management efforts throughout the day.

However, one potential drawback of morning workouts is that the body might still be somewhat stiff from sleep, which could potentially increase the risk of injury. A proper warm-up can help to mitigate this risk.

Afternoon Sit-ups

For those who are not morning people, the afternoon might present a more viable option for sit-ups. Let’s consider some of the benefits and drawbacks of an afternoon sit-up session.

Body Temperature: By afternoon, the body has fully warmed up, potentially reducing the risk of injury and allowing for a more flexible and comfortable workout experience.

Stress Release: After a hectic morning, an afternoon workout can provide a much-needed break, helping to relieve stress and recharge for the rest of the day.

Improved Performance: Some research suggests that physical performance can peak in the afternoon, potentially allowing for a more effective and satisfying workout.

However, finding the time for a workout in the midst of a busy day can sometimes be challenging, potentially making consistency more difficult to achieve.

Evening Sit-ups

The evening can be another excellent time for a sit-up session. Below, we explore some potential benefits of evening workouts.

Relaxation: For many, the evening is a time to unwind. Incorporating a workout into this relaxation time can help to further alleviate stress, promoting better sleep.

Temperature and Flexibility: Similar to the afternoon, the body is fully warmed up by evening, allowing for potentially improved performance and reduced risk of injury.

Leisurely Pace: In the evening, there may be less pressure to complete a workout quickly, potentially allowing for a more leisurely and enjoyable workout experience.

One potential downside of evening workouts is that they can sometimes interfere with sleep, particularly if done too close to bedtime. Additionally, after a long day, some individuals might find that they lack the energy for a workout.

Personal Preferences and Lifestyle Considerations

When choosing the best time for sit-ups, individual preferences and lifestyle considerations should be at the forefront. Some individuals might find that they prefer the quiet and solitude of a morning workout, while others might enjoy the energy boost that an afternoon or evening workout can provide. Moreover, personal schedules and responsibilities can play a significant role in determining the best time for a workout.

Furthermore, it is important to consider one’s own body rhythms. Some people might find that their energy levels peak at certain times of the day, making these times ideal for a workout. Experimentation can be key here, as individuals try out different times to see which works best for them.

Scientific Backing

Scientific research on the optimal time for exercise yields mixed results. Some studies suggest that morning workouts can aid in weight loss efforts, while others indicate that afternoon or evening workouts might offer peak performance benefits. It is worth considering this research while also paying attention to one's own body and preferences. Ultimately, the best time for a workout is the time that feels best for the individual and fits into their daily schedule.


In conclusion, the optimal time for sit-ups can vary greatly among individuals. Morning sessions might offer a mental boost and help to establish a consistent routine, while afternoon workouts can provide a much-needed break and potentially improved performance. Evening workouts, on the other hand, can offer a relaxing way to wind down the day.

The key is to find a time that aligns with one's personal preferences, body rhythms, and lifestyle. Through trial and error, individuals can find the time that allows them to get the most out of their sit-up sessions, promoting better physical health and overall well-being. Regardless of the time chosen, regular sit-ups can offer numerous benefits, including stronger core muscles, improved posture, and better physical health.