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Limited evidenceTraining variable

Training time of day (morning vs evening)

There is no best time of day to train for muscle or strength: morning and evening training produce similar gains when everything else is equal. People are a little stronger in the evening, but regular morning training closes most of that gap. Pick the time you can stick to.

What the science says

  • Morning and evening training give similar gains Moderate evidence

    Grgic et al.'s 2019 meta-analysis of 11 studies found that strength and muscle size increased similarly whether resistance training was done in the morning or the evening.

  • You are a bit stronger in the evening Moderate evidence

    The same meta-analysis found baseline strength was higher in the evening hours, but training in the morning raised morning strength to similar levels as evening strength.

  • Training and testing at the same time may help Limited evidence

    Bruggisser et al.'s 2023 meta-analysis (26 studies reviewed, 7 pooled) found little evidence for or against any time of day, with some evidence of larger effects when training and testing happen at the same time. Most studies had a high risk of bias.

How to apply it

Train when you can be consistent; if you compete or test at a fixed time, do part of your training at that time.

Best time for gainsWhichever time you can keep most weeks
Competing or testing at a set hourTrain at that hour in the final weeks
Early morning sessionsAllow a longer warm-up; strength rises with regular morning training
Evening sessionsFine for most people; finish heavy work a couple of hours before bed if it disturbs your sleep

Who should be careful

Time of day is not a safety issue for healthy adults. If late training disrupts your sleep, move it earlier, because sleep loss does affect performance.

Frequently asked questions

Is it better to train in the morning or evening?

Neither is better for muscle or strength gains: a meta-analysis of 11 studies found similar increases. Choose the time you can stick to.

Why do I feel weaker in the morning?

Strength is normally a little higher in the evening, but studies show regular morning training brings morning strength up to evening levels.

Should I train at the time of my competition?

It may help: one meta-analysis found some evidence of larger effects when training and testing happen at the same time of day, though the studies were weak.

Scientific references

More training variables