How to Find the Best Time for Muscle Building Training

How to Find the Best Time for Muscle Building Training. When Is the Best Time to Work Out? Morning, Noon, or Evening?

We uncover the best training time for various fitness goals—though the answer might not be what you expect.

“5:30 in the morning before work!” – “Are you crazy?! Evening hours are more effective!” – “You’re both wrong; lunchtime is perfect!” Conversations like these highlight one of the most debated topics in fitness: When is the best time to work out?

With countless opinions and studies available online, we delved into the research to find clarity. While any workout is better than none, the time of day you train can significantly affect performance. A British study published in Current Biology found that individual performance can vary by up to 26% throughout the day. However, there is no universal “perfect” training time—it’s highly individual. Dr. Tobias Stephan Kaeding, a sports and health scientist, explains, “It’s unscientific and ineffective to prescribe a one-size-fits-all time.”

Instead, the ideal training time is influenced by your body’s internal clock. Here’s what you need to know. How to motivate yourself to exercise early in the morning

Your Natural Training Time: Guided by Your Internal Clock

Your body’s internal clock determines your peak performance times. Chronobiology divides people into two primary chronotypes:

• Larks (early risers): Perform best in the morning or late morning.
• Owls (night owls): Perform best in the late afternoon or evening.

Most people fall somewhere in between these extremes. According to Dr. Kaeding, “Larks should exercise in the morning or before work, while owls should aim for late afternoon or evening workouts.”

Want to optimize your fitness routine further? In addition to timing, tailored nutrition can significantly impact your results. Explore our individualized nutrition plans to enhance performance and muscle building.

Can You Influence Your Optimal Training Time?

Yes and no. Your internal clock is primarily determined by genetics and can only be altered with significant effort over time. For casual fitness enthusiasts, slight adjustments are possible through:

• Caffeine: Coffee, tea, or energy drinks can temporarily boost performance. However, habitual use may lead to dependency and reduced effectiveness.
• Lifestyle changes: Shifting your workout time incrementally over weeks or months can help your body adapt.

While these methods can work, remember that pushing too far beyond your natural rhythm may reduce performance and risk cardiovascular strain. These are the 20 best abdominal exercises in the world

Best Time for Muscle Building

For most people, general physical performance peaks between 4 PM and 7 PM. However, muscle building is heavily influenced by hormones, particularly testosterone:

• Testosterone levels peak in the early morning and gradually decline throughout the day.
• Protein intake, diet, competition, and even watching an action movie can stimulate testosterone production, enhancing muscle growth.

Other hormones, like cortisol (the stress hormone), also play a role. Cortisol levels are highest in the morning, providing an energy boost. However, chronic stress can lead to elevated cortisol, which negatively affects performance. Striking a balance between stress and recovery is crucial. How to train for the steel-hard stomach of an eight-pack

Best Time for Weight Loss Training

For weight loss, many experts recommend exercising in the morning:

• A British study suggests running at 7 AM, on an empty stomach, boosts fat metabolism. During this time, glycogen stores are depleted from overnight fasting, forcing the body to burn fat for energy.

However, adherence is key. If you find it difficult to work out in the morning, schedule sessions for when you’re most motivated. Consistency trumps timing when it comes to weight loss.

Best Training Time for Competitions

For competitive athletes, timing is more critical. Training should align with the competition schedule.

Dr. Kaeding recommends:

• Simulation: Conduct test runs at the same time as the competition to acclimate your body.
• Mental preparation: Use mental training techniques to enhance focus and readiness.

Staying Motivated to Exercise at Any Time of Day

What if you don’t feel like working out? Remember, exercise is as essential as breathing. Even unmotivated workouts strengthen your discipline. Adjust the intensity to match your mood but aim for consistency.

• Cardiovascular patients should reduce intensity on low-energy days.
• A light workout is better than skipping altogether.

The Bottom Line

The optimal training time is individual and depends on your natural biorhythm. While adhering to your body’s internal clock yields the best results, any workout is better than none. Focus on consistency, listen to your body, and tailor your routine to fit your lifestyle and goals.