YOUR FITNESS PLAN should, in some way, be structured to build muscle. Whether you’re training to achieve aesthetic goals, for performance, or just to live better, you’ll want a dedicated plan to follow (and for that, we’ve got you covered). Once you’ve got the details of the how sorted, you might wonder exactly when the optimal time is to power through a session.
Will dragging yourself to the gym before the sunrise (and pre-breakfast) maximize gains? Or, is it better to work out in the afternoon or evening when you’re well-rested and thoroughly fed?
Good news for early birds and night owls alike: As far as developing muscle (a.k.a. hypertrophy) is concerned, the time of day you strength train isn’t nearly as important as how often you do and how prepared you are to work hard. “Everyone’s optimal training time will be a bit different,” says MH fitness director Ebenezer Samuel, C.S.C.S. “Your goal is to find a training time that you can be consistent with, because it’s consistent training over years and years that will allow you to progressively overload your body to build muscle and strength.”
However, there are times that will work better (or worse) for you, based on your personal preferences, work schedule, childcare needs and access, and more. Ahead, trainers and nutritionists share the pros and cons of lifting in the morning, afternoon, and evening, so you can determine what is best for you. Plus, share other tips for maximizing gains.
Does training time really matter for muscle growth?
When push comes to shove, timing is small potatoes compared to how you’re training—and how often. “You want to train consistently enough that you can get better at the key exercises in your program,” says Samuel. “For most beginners, that will mean training at least three days a week. Do it too infrequently, and you’ll find yourself starting from ground zero every time you work out.” Do it frequently enough, and you’ll eventually be lifting heavier and heavier over time (hello, progressive overload).
“Survey your overall schedule,” says Samuel, “and aim to find a few days a week when you can hit the gym at around the same time. Whenever that is, that’s the best training time for you.” If you have options, though, err toward earlier in the day. That’ll sidestep several challenges (both lifestyle and physiological) that can come with early-morning or late-night sessions. If you have no options, though, don’t sweat these details.
The Case Against Early Morning Workouts
Sure, rolling straight from your bed to the barbell practically guarantees you won’t skip your session—but there are a few physiological quirks that could be working against you:
- Dehydration: You’re naturally losing water when you sleep, says Samuel, which is why hydration in the morning is key. So when you train too early, your tissues are less hydrated, too.
- High cortisol: Thanks to your circadian rhythm, cortisol (your stress hormone) is already peaking first thing in the morning. Add a cortisol-spiking strength session on top—especially if you’re chronically stressed—and your body may have a harder time reaping the benefits of that workout, Wickham says. (Research has shown that excess stress undermines the benefits of exercise.) If that’s you, consider starting your day with something gentler (like walking or yoga), then save strength training for later.
- Fasting: Early rising gym rats often face a tricky dilemma: eat before your workout and risk GI issues, or train fasted and risk feeling flat. Either way, says Samuel, you’re not in an optimal position to move the most weight or push for extra reps. “Your body and training can eventually adapt, though,” he says. But if you’re dragging, dizzy, or struggling to push yourself, lack of food might be to blame. A small snack—like a banana or protein shake—could help.
Why evening training isn’t perfect either
Evening sessions dodge some morning pitfalls—you’re hydrated, fed, and fully awake—but they have their own drawbacks.
- Sleep interference: “If you lift too close to your intended bedtime, you just may have trouble falling asleep,” says Samuel. “You’re sending signals to your nervous system to be alert.”
The late morning sweet spot
All that said, a late morning lift can hit the Goldilocks zone:
- You’ve had time to hydrate, fuel, and caffeinate.
- Cortisol is trending down, but your energy’s still up.
- You’ve likely moved around a bit already, so you’re not as stiff.
- And best of all? You knock out your workout before the chaos of the day has a chance to derail it.
“Think about it,” says Samuel. “You’re at your workday best in that late morning, and you’re not fatigued from meetings or manual labor or anything similar. Then again, if you can’t do this consistently, it won’t help as much as you think.”
What factors actually influence how much muscle you build?
While training time can play a minor supporting role, the real MVPs of muscle growth are your workout quality, consistency, sleep, and nutrition. Nail those four, and you’ll build strength no matter when you hit the gym.
So, what’s the best time for you to work out to build muscle?
The honest answer? It depends on you. To recap, the most important variables for muscle growth are:
- A smart training plan
- Consistency
- Solid nutrition
- Enough sleep
Not the time of day you lift.
To choose the right time for you, consider when those other factors align best in your life. If you’re a new mom running on fumes, dragging yourself to lift before sunrise may backfire. But if evening workouts leave you skipping dinner, skimping on sleep, or choosing happy hour over hypertrophy? A morning lift might be smarter.
And if your schedule changes every day and you lift whenever you can squeeze it in? That’s okay, too. Consistency wins over perfection.
This article originally appeared on Men’s Health US.
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