You could be better at lifting weight depending on the time of day — here's why (2024)

• While weightlifting any time ofday is better than none at all, research shows weightlifting in the late afternoon/ early evening has the most benefits.
• If you work out later in the day, you'll have more fuel to burn as energy, and your body temperature will peak, which is closely related to improved performance.
• Later in the day, you’ll also have a higher anaerobic capacity, a lower rate of perceived exertion, and higher testosterone levels — all of which are linked to increased strength.

There are many conversations surrounding when the best time to workout is and why, and it’s likely because we want to get the most out of all of our hard work.

Chris Jordan, director of exercise physiology at the Johnson & Johnson Human Performance Institute, told Business Insider, "the best time of day to work out is the time you're most likely to work out."

But is there actually a specific time of day you should lift weightsto reap the most benefits? The research shows that when it comes to lifting weights and strength training, aim for late afternoon or early evening workouts — here’s why.

You have more fuel to burn if you workout later in the day.

When you wake up each morning, you likely haven’t consumed anything in at least seven-nine hours if not more.

But by the late afternoon and early evening, you’ll most likely have consumed at least two meals, and maybe even a snack or two. With a full stomach, you’ll have more energy and thus extra fuel to burn.

The research shows you’re likely stronger in the evening.

With higher testosterone levels in the afternoon and early evening, a higher anaerobic capacity and a lower rate of perceived exertion, research shows that you’re stronger in the evening.

According to Applied Physiology, Nutrition, and Metabolism, anaerobic capacity is 7% higher in the evening compared to in the morning. True strength training and power movements — both forms of weightlifting — use the anaerobic energy system for fuel.

Body temperature peaks for people in the early evening.

According to personal trainer and Verywell Fit writer Paul Rogers, body temperature is closely related to performance, "which peaks for most people in the early evening." This is because our body temperature peaks when we’re most awake.

While the majority of people are most awake and at their maximum body temperature in the early evening, some folks are morning people and peak earlier in the day. Paleo Leap suggests taking your temperature throughout the day to see what’s right for you.

But remember, a workout any time of day is better than no exercise at all and what’s right for most isn't right for everyone.

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