Looks like I'm right there with the majority of you! (I'll forever be a morning workout guy)
NOW, with that being said, does science lean one way or the other? That is to say: are morning or evening workouts better for strength gains?
You've seen it everywhere. Wake up at 5am. Train before the world starts. Build discipline while everyone else is sleeping. It's a compelling narrative. But when you look at what the research actually says, the story falls apart pretty quickly.
Here's what the research actually says.
A 2025 randomized controlled trial split healthy adults into three groups: a control group, a morning training group, and an evening training group. Each group followed the same resistance program for six weeks.
The results?
Both morning & evening groups showed meaningful improvements in insulin sensitivity, muscle thickness, and lower body strength. When researchers compared the two groups directly, the differences were virtually identical across every outcome measured.
There is one nuance worth knowing, though. Research does show that most people feel naturally stronger in the late afternoon, likely due to body temperature and hormonal rhythms throughout the day.
Evening trainers tend to feel a slight performance edge early on. But morning trainers adapt quickly, and within a few weeks their body learns to perform at that time. The gap closes, and the impact on actual results is minimal either way.
So what does that tell you?
Once AGAIN, consistency is what drives adaptation. Not the clock.
The best time to train is whenever you'll actually show up and do the work. If that's 5am, great. If it's 8pm after the kids are in bed, that's equally great. The research supports both. (even if I think morning workouts are the best!)
Put another one on the board for my favorite "C" word.
Have a great week! I'm proud of you.
Yours in transparency,
Adam
Team TL
PS: Who do you have winning the World Cup final this weekend?? 👀 Either way, I hope it's a great game!
