30 Seconds SummaryThe best time to work out: there’s a science to it
- Training in the evening generally results in greater strength increases and muscle gains, with improvements up to 84% higher compared to morning workouts.
- Muscle anabolic signaling peaks in the afternoon, leading to optimal muscle growth when training later in the day.
- Core body temperature, which impacts physical performance, peaks in the late afternoon to early evening, making it the ideal time for exercise.
- Hormone levels, particularly the testosterone to cortisol ratio (T/C ratio), are more favorable for muscle anabolism later in the day.
- For individuals with regular sleep-wake cycles, the best time to work out is between 14:30 and 20:30. Those with irregular schedules should wait at least 6 hours after waking before training.
- If unable to train at the optimal time due to scheduling conflicts, using caffeine as a pre-workout supplement can help enhance morning performance, though it may impact hormone levels adversely.
- Consistency in training time can help adapt the body’s circadian rhythm, improving performance even at suboptimal training times.
- Individual variability in performance times exists. Monitoring personal metrics like resting heart rate can help determine the best personal time for workout efficacy.
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Menno Henselmans
