The Question: Is it better to exercise in the morning or evening?
Quick answer: Schedule your resistance training sessions for late afternoon or early evening as evening workouts yield better results.
The timing of resistance training has long been a topic of interest among athletes and fitness enthusiasts. The study “The Effects of Time of Day on Resistance Exercise Workout Responses” by Heather N. Husmer aims to explore whether the time of day significantly impacts workout quality, particularly in terms of physiological responses and performance metrics. This research is vital as it addresses a gap in existing literature regarding optimal training times, which could enhance workout effectiveness for both competitive athletes and casual gym-goers.
Research Approach
Husmer’s study involved a systematic investigation into how various factors such as fatigue levels, perceived exertion, heart rate, blood pressure, and total work (calculated as sets x reps x resistance) vary with different training times. The research was conducted with a sample group that performed resistance exercises at three different times: early morning (6 AM), lunchtime (12 PM), and late afternoon (6 PM).
Subjects: The participants were selected based on specific criteria to ensure a homogenous group in terms of fitness level and training experience. This aimed to minimize variability in results due to differences in individual fitness backgrounds.
Protocol: Each subject underwent a series of resistance training sessions at the designated times. The exercises included common movements such as squats and bench presses, allowing for consistent measurement across different sessions.
Statistical Analysis: Data collected from the workouts were analyzed using appropriate statistical methods to determine the significance of differences observed between the various time slots.
Key Findings
- Total Work Output: The study found that total work output was significantly higher during late afternoon sessions compared to morning and lunchtime workouts. This suggests that physiological readiness peaks later in the day, likely due to increased body temperature and hormonal levels.
- Fatigue Levels: Fatigue was measured through subjective reports from participants as well as objective measures such as heart rate recovery post-exercise. Results indicated lower fatigue levels during late afternoon workouts, which could be attributed to better muscle function and energy availability at this time.
- Heart Rate and Blood Pressure: Heart rate responses were consistent with circadian rhythms, showing lower resting heart rates in the morning sessions compared to the afternoon. Blood pressure readings also demonstrated variations across the different times, with lower systolic readings observed during late afternoon workouts.
- Rate of Perceived Exertion (RPE): Participants reported lower RPE scores during late afternoon sessions, indicating that they felt less exertion for the same workload compared to morning or lunchtime workouts. This finding aligns with the hypothesis that individuals may be physiologically better prepared for exercise later in the day.
- Hormonal Fluctuations: The study also explored hormonal changes, particularly focusing on testosterone and cortisol levels, which are known to influence muscle performance. Results suggested that testosterone levels were higher during late afternoon sessions, potentially enhancing strength and power output.
Best Timing (Evening Workouts)
The findings from Husmer’s research underscore the importance of considering circadian rhythms when planning resistance training programs. As physiological readiness appears to peak later in the day, athletes and fitness enthusiasts may benefit from scheduling their trainings accordingly. This shift could lead to improved performance outcomes, making it essential for trainers and individuals alike to adapt training times based on these insights. However, If you do not want to put too much time into it, you can follow the study’s suggestion and move your workouts closer to evenings.
Also read: The Future of Sleep: Science and Technology for Best Rest