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With potential benefits ranging from stronger bones and mobile joints to improved mood and cardiovascular function, it makes complete sense that you would want to build muscle. But while you know that strength training helps us achieve new gains, you might struggle with 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. “The key to getting stronger and building muscle is to train consistently across your lifespan,” says strength and conditioning specialist Alena Luciani, CSCS, founder of Training2xl. With that, there is no such thing as the right or wrong time to move and groove for gains, she says.
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.
Meet the experts: Alena Luciani, CSCS, is a strength and conditioning specialist and the founder of Training2xl. Grayson Wickham, DPT, CSCS, is a physical therapist, strength and conditioning specialist, and the founder of digital movement platform Movement Vault. Bonnie Taub-Dix, RDN, is a registered dietician and the author of Read It Before You Eat It.
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. “Whether you work out in the morning, at lunch, or in the evening, the muscle-building benefits will be the same so long as you’re lifting consistently and with adequate load,” says Grayson Wickham, DPT, CSCS, a physical therapist and strength and conditioning specialist. And ideally, lifting heavier and heavier over time (hello, progressive overload).
FYI: Progressive overload is a training style that involves “continuously moving the goal post in the name of strength gains,” says Wickham. “You need to continuously increase the intensity of your workout by moving faster, lifting heavy, doing more reps, or increasing time under tension by slowing down each rep,” he says.
“For 99 percent of people, the best time to work out is whenever you can actually make it happen,” says Wickham. But for those who do have the luxury of choosing their ideal workout window, late morning comes out on top. Why? It sidesteps some of the key drawbacks of early a.m. and late p.m. sessions.
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:
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Dehydration: “You naturally lose so much water while sleeping through breathing and respiration, so most people wake up at least mildly dehydrated,” says Wickham. Even if you down a shaker on your way to the gym, your muscles likely aren’t fully replenished. “Dehydration reduces performance and can increase your risk of injury because tissues are less supple when underhydrated,” he says.
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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.
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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. “Exercising on an empty stomach can mean you’re low on fuel, which may impact performance, especially during high-intensity or heavy lifting sessions,” says Wickham. That said, some people can tolerate fasted training just fine, particularly if they’ve had a carb-heavy dinner the night before. 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.
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Sleep interference: “Lifting activates your nervous system and spikes cortisol,” says Wickham. So if your workout ends less than three hours before bed, it might leave you too wired to fall asleep easily.
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Meal timing misfires: You’ll also have to navigate lunch and dinner like a tightrope. “If too much time has passed since lunch, you may not have the energy to power through a lift,” says dietitian Bonnie Taub-Dix, RDN. But eat a big plate right before piling on weight plates, and your stomach likely won’t be happy with you either, she says.
The Late Morning Sweet Spot
All that said, a late morning lift hits the Goldilocks zone, per Wickham:
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You’ve had time to hydrate, fuel, and caffeinate.
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Cortisol is trending down, but your energy’s still up.
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You’ve likely moved around a bit already, so you’re not as stiff.
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And best of all? You knock out your workout before the chaos of the day has a chance to derail it.
“It’s a great time to train because you’re not up against circadian disadvantages or daily fatigue,” Wickham says. “Plus, you don’t have to gear up for a tough lift after a long, mentally or physically exhausting day.” Good point.
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.
Fasted Strength Training: Helpful Or Harmful?
Hitting the elliptical or tread on an empty stomach (AKA fasted cardio) may have some fat-loss benefit, but strength training fasted isn’t ideal for muscle gains.
“If fasted training is your only option—or it’s what makes you feel your best—it’s okay to do,” says Michelle Luciani. But understand that “you won’t be performing at your peak, and you may be leaving gains on the table,” she says. “Your body needs fuel—specifically carbs and protein—to perform well during a lift and recover properly afterward.” Carbohydrates provide energy for training (both immediate and stored), while protein supplies amino acids that help repair and rebuild the muscle fibers you break down during strength sessions. Without those resources, your body’s working with a half-charged battery and no construction materials. Eating something with carbs and protein beforehand gives your body the fuel it needs to move with intensity and purpose.
If you’re able to tolerate it before an early morning workout, having a small pre-lift snack with both protein and carbs—like a slice of toast with nut butter, or a few bites of Greek yogurt with fruit—can help support strength gains. And refueling afterward with a balanced meal or shake is non-negotiable. “Post-lift, your muscles are like sponges ready to absorb nutrients,” Luciani says. That’s the window when protein and carbs really matter for muscle repair and growth.
Sleep Vs. Training: Which Takes Priority?
When you’re low on sleep, should you power through a lift or give your body the rest it clearly needs?
“For most people, it’s usually better to get more sleep than train,” says Luciani. That’s because sleep is when your body does the bulk of the behind-the-scenes work that makes strength gains possible—like releasing testosterone and human growth hormone, regulating cortisol, and restoring energy stores for your next session.
“If you’re only sleeping five hours a night, a three-minute cold plunge or massage gun isn’t going to help you recover,” says Luciani. Without adequate rest, your body won’t fully repair the muscle tissue broken down during your workouts, making it harder to progress and increasing your injury risk, adds Wickham. In other words: no sleep, no gains.
That said, if you know you’ll be able to turn in early later that day or the next, getting in a short lift now may still be worth it. “It all comes down to what the rest of your week looks like,” Luciani explains. But if you’re constantly sleep-deprived? Backing off and prioritizing rest is a smarter long-term play.
Aim for seven to nine hours per night, minimum. And to improve sleep quality? “Focus on sleep hygiene,” says Wickham. That means keeping your room cool and dark, limiting screen time before bed, and trying to go to sleep and wake up around the same time every day.
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:
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A smart training plan
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Consistency
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Solid nutrition
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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.
“It’s simple,” says Luciani. “The best time to strength train is whenever you can.”
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