The Best Time to Train for Ultimate Muscle Gains

Maximising muscle growth requires a strategic approach, not just in terms of exercise selection, rep ranges, and intensity, but also in the timing of training. The body's hormonal profile, core temperature, and nutrient availability fluctuate throughout the day, making certain times more optimal for muscle-building than others. In this article, we will analyse the best time of day to train for maximum hypertrophy (muscle growth) and how to structure workouts accordingly.

Morning Workouts: The Testosterone Surge and Fat Loss Benefits

Pros:

• High Testosterone Levels: Testosterone, a critical hormone for muscle growth, is at its peak in the early morning (typically between 6–8 AM). Training during this time could potentially enhance anabolic (muscle-building) effects.

• Improved Fat Oxidation: Exercising in a fasted state (before breakfast) has been shown to increase fat oxidation, making morning workouts beneficial for lean muscle development.

• Increased Consistency: Morning training reduces the likelihood of skipping workouts due to work, social obligations, or fatigue later in the day.

Cons:

• Lower Core Body Temperature: Core body temperature is lower in the morning, which may increase the risk of injury due to reduced muscle elasticity and joint lubrication.

• Decreased Strength and Power Output: Strength levels tend to be lower due to reduced neuromuscular activation early in the day.

• Higher Cortisol Levels: Cortisol, a stress hormone that can promote muscle breakdown, is at its highest in the morning, potentially counteracting muscle-building efforts.

Ideal Morning Workout Plan:

• Warm-Up: 10-15 minutes of dynamic stretching and mobility drills to elevate body temperature.

• Exercise Focus: Moderate-intensity resistance training, compound movements.

• Best Exercises: Squats, deadlifts, bench press, pull-ups.

• Reps & Sets: 4-5 sets of 8-12 reps per exercise, focusing on hypertrophy.

• Nutritional Strategy: A pre-workout meal rich in protein and slow-digesting carbohydrates can help counteract muscle breakdown.

Afternoon & Evening Workouts: Peak Strength and Performance

Pros:

• Higher Strength Levels: Studies suggest that strength levels peak between 3-7 PM, making this window ideal for high-intensity resistance training.

• Improved Muscle Coordination and Performance: Neuromuscular efficiency and reaction time are optimised later in the day.

• Higher Core Temperature: This reduces injury risk and improves flexibility, making it easier to lift heavier weights and train with greater intensity.

• Better Nutrient Utilisation: Eating throughout the day ensures that muscles are well-fuelled with glycogen, the primary energy source for resistance training.

• Lower Cortisol Levels: Cortisol declines as the day progresses, reducing muscle breakdown potential.

Cons:

• Potential Scheduling Conflicts: Work, family responsibilities, and fatigue from daily activities can interfere with evening training consistency.

• Disrupting Sleep: Intense late-night workouts may elevate adrenaline levels and interfere with sleep quality if performed too close to bedtime.

Ideal Afternoon/Evening Workout Plan:

• Warm-Up: 5-10 minutes of moderate-intensity cardio followed by dynamic stretching.

• Exercise Focus: Heavy compound lifts, high-volume training.

• Best Exercises: Squats, deadlifts, overhead presses, barbell rows.

• Reps & Sets: 4-6 sets of 6-10 reps per exercise, emphasising progressive overload.

• Nutritional Strategy: Consume a protein-rich meal with carbohydrates 1-2 hours before training to optimise performance and recovery.

What the Science Says: The Best Time for Muscle Growth

While both morning and evening workouts have benefits, research suggests that the afternoon and early evening (3-7 PM) is the most effective time for muscle hypertrophy due to:

1. Higher Strength Output: Muscle power and endurance are naturally greater later in the day.

2. Improved Neuromuscular Efficiency: Reaction times and coordination peak, allowing for better performance.

3. Optimised Hormonal Balance: Testosterone remains elevated, while cortisol levels decline.

4. Increased Recovery Capacity: The body is already warmed up from daily activities, reducing the need for extensive warm-ups and decreasing injury risk.

Final Verdict: When Should You Train?

• If your goal is to build maximum muscle mass and strength, training between 3-7 PM appears to be the most effective.

• If you prefer training in the morning, ensure you perform a thorough warm-up and consume proper pre-workout nutrition to offset any performance deficits.

• Ultimately, consistency is more important than timing—choose a training schedule that fits your lifestyle and allows you to train consistently at maximum effort.

By aligning your workouts with your body's natural rhythms and optimising factors like exercise selection, rep ranges, and nutrition, you can maximise muscle gains and long-term strength development.