What time of day is best for strength training?

In fact, there is no universal "best time". The time that best suits your schedule and allows you to persist for a long time is your golden window for strength training.

I saw relevant research when I was looking through exercise physiology journals before. It was said that between 2 and 6 p.m., the core temperature of the human body is 1-2°C higher than in the morning, the muscle viscosity is lower, the ratio of testosterone and cortisol is also at the optimal level throughout the day, and the nerve excitability is also higher. Under the same physical condition, the strength performance can be 8%-12% higher than in the morning, and the risk of injury will be much lower. A few of my friends who compete in amateur bodybuilding competitions usually go to the gym at 3 or 4 pm during the preparation period whenever they can free up their working hours. Last week, a buddy told me that when I got up in the morning, I had to grit my teeth to squat 140kg and work hard for a long time, but in the afternoon I could squat 150kg in the same state and still have some energy left. The difference is really obvious.

But this does not mean that training in the afternoon is absolutely better than other times. There are many studies in the academic circle that hold the opposite view. They believe that as long as you train at the same time period for a long time, the body will form a clear exercise rhythm. No matter you choose morning or evening, the long-term difference in muscle growth and strength improvement is very small and almost negligible. Just like many friends around me who work in the Internet, they often work overtime from 9 to 6, and can't squeeze out any time in the afternoon, so they get up at 6:30 every morning and go to the gym near home to practice for an hour. I persisted for more than half a year, and the three major items have almost doubled. The change in body shape is much more obvious than those who spend three days fishing and two days surfing the net, and only choose the so-called prime time to practice.

There is really no need to insist on so-called authoritative conclusions. If you are used to staying up until one or two o'clock in the morning, you can't get up at eight o'clock in the morning, and you force yourself to get up at six o'clock to practice. During the practice, you will yawn all the time and lose your concentration. Let alone increase your strength. If you lose your footing if you are not stable, it will not be worth the loss. If you choose to practice at night, be careful not to practice too close to bedtime. Especially for people whose sympathetic nerves are prone to excitability, it is not worth it to lie in bed and turn over for two hours without falling asleep, which will affect recovery.

By the way, no matter what time of day you choose, don’t rush to the gym right after a full meal. Leave it at least 40 minutes to an hour, and don’t rush heavy weights completely on an empty stomach. If you faint in the equipment area due to low blood sugar, it will be a complete social death scene.