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Morning VS Night Work Outs: Which Builds More Muscle?

By Caitlin Miah | March 8, 2019

Are you a fitness enthusiast looking to maximize your muscle gains? One question that often comes up among gym-goers is whether it’s better to work out in the morning or at night. In this blog post, we’ll explore the advantages and disadvantages of both time frames when it comes to building muscle. By the end, you’ll have a better idea of which option is best suited to your fitness goals and lifestyle. Let’s get started!

Morning VS Night Work Outs: Which Builds More Muscle?

Are you a morning person or a night owl? Do you prefer to get your workout in before the sun rises or after a long day of work? The debate over whether morning or night workouts are better for building muscle has been ongoing for years. In this article, we’ll take a closer look at the pros and cons of each to help you determine which workout time works best for you.

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The best time to work out is a hotly debated topic among fitness enthusiasts, with strong arguments on both sides. Some people swear by their morning workouts, while others wouldn’t dream of hitting the gym until after dark. With so many opinions, it can be challenging to determine which time is best for building muscle. The truth is, there are pros and cons to each, and it ultimately comes down to individual preferences and schedules. Let’s dive into the details.

Morning Workouts


  • Establish a routine – Morning workouts can help you establish a regular exercise routine, making it easier to stick to your fitness goals.
  • Boost energy – Working out in the morning can provide a boost of energy for the rest of the day, making it easier to stay focused and productive.
  • Better sleep – Studies have shown that morning exercise can improve sleep quality, helping you feel more rested and alert throughout the day.
  • Feel accomplished – Starting your day with a workout can be a significant mental boost. It gives you a sense of accomplishment and sets a positive tone for the rest of your day.


  • Wake up early – Early morning workouts require waking up earlier, which can be challenging for some people, especially if they struggle with getting enough sleep.
  • Limited time – The window for morning workouts is generally shorter than the evening, as most people need to get ready for work or other obligations.
  • Less effective for strength training – Due to lower testosterone and growth hormone levels in the morning, strength training workouts may not be as effective as they would be later in the day.

Night Workouts


  • More time – For those with busy schedules, evening workouts may be more convenient. You often have more time in the evening to spend on fitness, allowing for longer and more intensive workouts.
  • Stress relief – After a long day of work, hitting the gym can serve as an excellent stress reliever, helping you unwind and relax.
  • Better for strength training – Hormone levels increase throughout the day, making evening workouts more effective for strength training and building muscle.
  • Better for fat burning – Our metabolism tends to be at its highest in the evening, making it a more effective time for fat-burning workouts.


  • Crowded gyms – Many people prefer to work out in the evening, leading to a more crowded gym and wait times for equipment.
  • Disrupts sleep – For some people, working out too close to bedtime can disrupt sleep, making it harder to fall asleep or stay asleep.
  • Inconsistent schedule – Evening workouts can be more challenging to maintain consistency, as external factors like work, social obligations, or fatigue can interfere.

Fueling Your Workouts

Regardless of whether you choose to work out in the morning or evening, it’s essential to fuel your body properly before and after exercise. Eating a balanced meal or snack containing carbohydrates, protein, and healthy fats can provide the energy your muscles need to perform at their best. Failing to fuel your workouts properly can lead to fatigue, lack of progress, and even injury.

Paying Attention to Your Body

Everyone’s body is unique, and individual preferences and schedules should be taken into consideration when deciding on a workout time. Paying attention to your body’s natural rhythms and energy levels can help determine the best time for you to work out. Gradually transitioning from a morning to night workout routine or vice versa can also help your body adapt without disrupting your routine.

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So, does morning or night workout build more muscle? The answer is that it depends. Both morning and evening workouts have their pros and cons, and ultimately, it comes down to individual preference and lifestyle factors. Whether you’re a morning person or a night owl, consistency is key. Consistently working out at any time of the day is better than not working out at all.

FAQs After The Conclusion:

  1. How long should you wait to eat after a workout?
  2. What should I eat before a morning workout?
  3. Is it better to do cardio or strength training first?
  4. Should I work out every day?
  5. Is it okay to work out before bed?