Strength and Time

A study by Finnish researchers published in the December 9th Edition of THE JOURNAL OF STRENGTH AND CONCITIONING RESEARCH compared the impact of time-of-day specific training on strength gains and increase in lean mass in untrained men. In this study 24 untrained men where divided randomly into 3 different groups. One group performed a strength training regiment at 9am and another group performed a strength training regiment at 4pm, leaving the third group as a control performing no exercise. The training groups first underwent a 10 week introductory training regiment, and then where separated in to the time of day specific training groups, which continued of another 10 weeks.

The goal of the study was to determine if there was any difference in the strength and muscle hypertrophy increases of the quadriceps, between morning and evening training. The subjects where tested for maximum strength on the squat, as well as maximum knee extension. The testers also used an MRI to test for increase in muscle mass. The results showed that both groups improved strength in there quadriceps compared to the control group. There was however no significant difference of strength increase between the two groups.

This brings to a question that is frequently asked by clients. Often people want to know if there is a “best” time of day to work out. Since according to this study both groups gained strength and mass with no significant difference between the two, it would seem that there is no optimal time to train. People simply need work out when they feel the best, or at least at a time that is most convenient. Our work at the X Gym also supports this, given the fact that the people that we train early in the morning show increase strength and improve their body composition much the same as those who train at night. If you feel stronger and are more motivated to train at on time of day verses another, than go for it. But rest assured you will get results no matter when you decide to do it.

Another interesting note made in this article is that the researchers found that most of the strength gains the subjects experienced occurred in the initial 10 week introductory phase. They accredited this as possibly due to neuromuscular learning that occurs when you start a new exercise. This is why at the X Gym, we change exercises every 7 weeks so our clients can get the most benefit from their workouts, by avoiding the slow down, and eventual stagnation that occurs when one exercise is done of too long.