If you’re looking to build muscle and/or increase strength then you may have wondered if the time of day you weight train has any influence on your results. Fortunately, a group researchers from Finland wondered the same thing and conducted a study to find out.
The researchers split 26 subjects into three groups. Two groups weight trained while third served as a control (basically they did nothing).
For 10 weeks, both weight-training groups worked out between 5-7pm. After the 10 weeks were up, one group trained in the morning between 7-9am while other group continued to train in the evening. They did this for another 10 weeks.
At the end of study, the researchers found that both weight-training groups increased their muscle mass and strength, but there were no significant differences between groups.
Therefore, the results of this study suggest that your workout time isn’t all that important. What I would say is important is that you train at a time where you’ll have the necessary energy and focus to have a great workout.
And now you know. :-)
For more information:
Sedliak, M. et al. Effect of time-of-day-specific strength training on muscular hypertrophy in men. J Strength Cond Res. 2009. Dec; 23(9):2451.