At 12Reps, we know that consistency is the cornerstone of effective strength training. But when it comes to timing your workouts, does it really matter? Whether you’re a morning person or an evening gym-goer, there are benefits to both times of day. Let’s explore what the science says about the best time to strength train and how to find what works best for you.
No matter when you prefer to strength train, the 12Reps app is here to guide you. With personalised plans, progress tracking, and expert tips, you’ll see results—whether you’re an early bird or a night owl.
Confusion About Workout Timing
Many people wonder if they’re missing out by not hitting the gym at a specific time. Some swear by early morning workouts to “kickstart” their day, while others thrive with evening sessions after a day of fuel and focus.
What if the best time to train wasn’t about a one-size-fits-all answer but about finding what fits your body, schedule, and goals?
Morning Strength Training: Pros and Cons
Benefits of Morning Workouts
Improved Consistency: Training in the morning ensures you get your session done before life’s distractions creep in.
Boosted Metabolism: Morning strength training can elevate your metabolism, helping you burn calories throughout the day.
Increased Focus: A morning workout sets a productive tone for the rest of your day, enhancing mental clarity and energy.
Challenges of Morning Workouts
Lower Energy Levels: You may feel sluggish before your first meal or coffee, especially if you’re not a morning person.
Reduced Strength Performance: Studies suggest that muscle strength is slightly lower in the morning due to decreased body temperature and joint mobility.
Evening Strength Training: Pros and Cons
Benefits of Evening Workouts
Peak Strength and Endurance: Your body temperature naturally peaks in the late afternoon or early evening, leading to better joint mobility and muscle strength.
Fuelled Performance: After a day of eating, your energy stores are full, which can enhance your performance.
Stress Relief: Evening workouts are a great way to unwind and release tension from the day.
Challenges of Evening Workouts
Schedule Conflicts: Work, family, or social commitments can make evening workouts harder to stick to.
Potential Sleep Disruption: Training too close to bedtime might interfere with sleep for some people, particularly if the workout is high-intensity.
What Does the Science Say?
Research suggests that strength training in the evening may slightly edge out morning workouts in terms of performance. Studies indicate that muscle strength, power, and endurance tend to peak later in the day, when your body temperature and hormone levels are optimal.
However, these differences are minimal compared to the impact of consistency and effort. In other words, the best time to train is the time you can commit to regularly.
How to Find Your Optimal Time
Listen to Your Body
If you feel energised and strong in the morning, go for it. If you perform better after a full day of meals, stick to evening sessions.
Work with Your Schedule
Choose a time that fits seamlessly into your daily routine. The best workout is the one that gets done.
Track Your Performance
Use the 12Reps app to log your workouts and monitor progress. Over time, you’ll notice when you feel strongest and most consistent.
Train on Your Time with 12Reps
No matter when you prefer to strength train, the 12Reps app is here to guide you. With personalised plans, progress tracking, and expert tips, you’ll see results—whether you’re an early bird or a night owl.
👉 Download the 12Reps app today and start building strength on your schedule. App lunching soon
Because the best time to train is the time that keeps you consistent. Let’s make it happen together.
