Time of day isn't a core factor when tailoring individualized exercise prescriptions.

When people think about Exercise is Medicine, they often imagine a one-size-fits-all workout handed to them like a prescription from a doctor. The truth is more human and a lot more practical: a real prescription is built from the person in front of you. For Level 2 insights, one quick question comes up often in classrooms and clinics alike: Which factor is NOT considered when creating individualized exercise prescriptions? A) Individual preferences B) Access to facilities C) Age of the individual D) Time of day. The answer is D) Time of day. But let me explain why, and what actually does shape a truly personalized plan.

What goes into a personalized prescription, anyway?

Think of an exercise prescription as a careful blend of four guiding ingredients: who you are, what you can do safely, what you want to achieve, and what you have access to. Each piece matters, and they weave together to form a plan that’s more likely to be started, continued, and scaled in a healthy way.

• Individual preferences: This is the “will you actually show up?” piece. If someone loves dancing or hiking, a plan that leans into those activities will feel less like a chore and more like a natural part of life. Preference isn’t cosmetic; it’s predictive. When people enjoy what they’re doing, adherence climbs—and that’s how real change happens.

• Access to facilities and resources: A gym membership, a quiet corner at home, a park with a running track, or a chair in a small apartment—your environment sets boundaries. A good prescription respects those boundaries. It uses what’s available to maximize safety and effectiveness. If a person has limited equipment, the plan isn’t doomed—it’s adaptable. If there’s a gym vibe, great. If not, great too.

• Age and health status: Growing older changes what’s safe and appropriate. Younger adults might tolerate higher volumes or higher intensities, while older adults, or people with chronic conditions, may need slower progression, more rest, and closer attention to joint health and medications. This isn’t about patronizing caution; it’s about setting a pace that respects the body’s current state and supports steady improvements.

• Current fitness level and functional capacity: Where you’re starting from sets the ceiling and the floor. A novice and a competitive athlete won’t follow the same blueprint, even if they share goals like “feel stronger” or “move without pain.” Baseline assessments help tailor volume, intensity, and progression so the work feels challenging but not overwhelming.

• Goals, safety, and medical considerations: Do you want better heart health, more energy for daily activities, or improved mobility for a grandchild’s playground visit? Goals steer the exercise type and progression. Safety checks—pain signals, red flags, contraindications—keep the plan healthy and sustainable. That means listening to what the body says, and adjusting when needed.

• Injury history and current symptoms: A past knee issue or a current sore shoulder isn’t a roadblock; it’s information. The prescription can shift—swap squats for leg presses, adjust range of motion, or replace certain activities with low-impact equivalents—until the body signals it’s ready for more.

Time of day: why it’s not a core factor

Now, you might wonder about the timing of workouts. In the grand scheme, the time of day is more about life logistics than a driver of safety or results. Does running at 7 a.m. versus 7 p.m. change the biological recipe? Not fundamentally. The body doesn’t get dramatically stronger at one hour and not another because of the clock. The key is consistency and how well the chosen time fits a person’s daily rhythm.

That said, timing can influence adherence. A morning workout might feel easier for some folks who want to “get it done” before the day’s responsibilities pile up. Others may find evening sessions more realistic after work or school. The practical takeaway: you honor people’s schedules, not the calendar. If someone can commit to a consistent routine in the afternoon, that’s a perfectly valid design choice. But it remains a matter of habit and feasibility—not a technical requirement for effectiveness.

Practically applying this in real life

So, how does a clinician, coach, or student apply these ideas without turning the process into guesswork? Here’s a simple, human-centered approach that keeps the core factors front and center:

1. Start with a clear picture of health and safety

• Review medical history, medications, and any symptoms that affect exercise.

• Identify any contraindications or special needs.

• If there’s doubt, consult a clinician. The aim isn’t to scare people away from exercise, but to tailor to realities—pain, fatigue, or risk factors.

2. Map out goals that matter to the person

• Goals should be specific, measurable, and meaningful. “Walk a mile without stopping” beats “lose weight” without a plan for how to get there.

• Tie goals to daily activities as well as long-term health outcomes. This makes progress tangible.

3. Assess starting level and functional capacity

• Use simple tests or practical cues: how many push-ups in a minute, a gait speed check, or how long it takes to climb stairs without stopping.

• Based on the results, set a realistic starting point. The emphasis is on safe, progressive challenges, not heroic first days.

4. Select activities aligned with preferences and access

• If someone loves nature, walking or trail runs outdoors could be ideal. If they’re budget-conscious, body-weight routines at home or public outdoor spaces can work beautifully.

• The plan should include a balance of aerobic work, strength training, and mobility work, but the exact mix should reflect what they’ll actually do.

5. Decide the FITT components in a patient, practical way

• Frequency: how often per week

• Intensity: how hard (perceived exertion, heart rate, or weights)

• Time: how long each session lasts

• Type: the mode (walking, cycling, resistance training, yoga, etc.)

• The key is consistency and gradual progression, not perfection on day one.

6. Build in progression and flexibility

• Plan small, safe steps forward every few weeks. A little more weight, a few more minutes, or a slightly faster pace can add up.

• Leave room for change. If life gets busy, you should be able to adjust without abandoning the plan.

7. Check feasibility and readiness

• Before ramping up, confirm that the individual can perform movements with proper form.

• Use simple cues, video demonstrations, or hands-on coaching to ensure safety.

A little digression that helps the point land

You don’t need a fancy gym to make progress. My favorite success stories come from everyday settings: a park bench used for triceps dips, a backpack loaded with books for added resistance, a stairwell as a makeshift track. The human body loves creativity when it’s grounded in real-life needs. The most sustainable plans feel like they belong in the person’s daily routine, not in a brochure you pull out only when you’re depleting your willpower.

A note on language and nuance

In teaching settings, you’ll hear terms like “progression,” “intensity,” and “volume.” For people just starting out, translate these into everyday language: how hard, how long, and how often you move. It helps to use visuals—simple charts showing week-to-week goals—and check-ins that aren’t judgmental but supportive. A little warmth goes a long way in practice; people are more likely to keep showing up when they feel understood and encouraged.

A practical mini-guide for students and early-career professionals

• Use a four-quadrant model: health status, preferences, access, and goals. If a factor can’t be aligned with these four, it deserves a closer look or a trade-off discussion.

• Remember age and health considerations aren’t about limitation; they’re about smart tailoring. The better you tailor, the safer and more effective the plan.

• Treat time as duration, not clock time. Plan sessions by length and effort, not by a magical hour that’s supposedly optimal for everyone.

• Build a flexible skeleton first, then fill in the details. A core routine you can apply in multiple settings is worth more than a pinned-down plan that only fits one place.

Real-world examples to make it click

• Example 1: A 28-year-old with a desk job and a love for basketball wants better endurance and core strength. They have access to a community gym and some free weights at home. Preference leans toward group activities and social motivation. The plan could mix interval-style cardio on cardio machines or courts, with short, scalable strength circuits that rotate through different muscle groups. The schedule is practical—three days a week, 30–45 minutes each—plus optional social pickups on weekends.

• Example 2: A 65-year-old with mild arthritis, new to exercise, with limited equipment at home. Preference for low-impact activities and clear safety cues. The prescription prioritizes joint-friendly movement: brisk walking, chair-based strength, gentle mobility, and a gradual increase in duration. The emphasis is on consistency and pain-free progression; if symptoms flare, the plan adapts, not collapses.

• Example 3: A college student juggling classes and a part-time job, with access to a campus gym but limited time. Preferred activities include minimal equipment and quick results. The plan uses short, efficient sessions—two to four 20-minute bouts per day—covering both cardio and resistance, with easy progression by adding reps or tiny resistance increases.

Pulling it all together

The magic of a good individualized exercise prescription isn’t in chasing a perfect formula. It’s about listening, adjusting, and aligning with what a person can and will do. Time of day matters only to the extent that it serves the person’s life and helps them stay consistent. The real levers—the ones that move outcomes—are preferences, access, age and health status, goals, and safety.

If you’re studying this topic or practicing with clients, keep the focus on human factors first. A plan that fits the person’s life is already halfway to success. The rest—progressive challenge, steady habit-building, and clear, compassionate guidance—follows naturally.

A final thought to carry with you

You’ll often hear that “consistency compounds.” It’s true, but consistency isn’t a mood, it’s a decision. When a plan respects who someone is, what they have, and what their body can do, the decision to show up becomes less guesswork and more a natural part of daily life. And that’s exactly how exercise starts feeling like medicine you take because it genuinely helps you live better, not something you endure until motivation miraculously returns.

If you’re building a client handout, a course module, or a study note, frame the message around these core ideas: tailor to preferences and access, honor age and health, and recognize that timing is about consistency, not a universal rule. Do that, and you’ve got a blueprint that’s both practical and human—the kind that makes people want to move, again and again.