Training in the Morning vs. Evening | Biolayne Educational Video
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- Опубликовано: 6 сен 2024
- For years people have asked me what time of day is best to train? Many people have postulated that you should train in the morning when testosterone is at it's highest. However, I've always felt best training in the early to mid afternoon. However, more recently (last few years) I've had to stick to training in the morning due to my work and kid commitments. Let's break down what the research actually says about when the best time of day to train is...
Evening training increases muscle mass more than morning training: [pubmed.ncbi.nl...](pubmed.ncbi.nl...)
Afternoon training improves performance relative to morning training in basketball players
[pubmed.ncbi.nl...](pubmed.ncbi.nl...)
Resistance training performance matters based on the time of training people are adapted to: [pubmed.ncbi.nl...](pubmed.ncbi.nl...)
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For me - it’s morning. Give me all day to come up with a reason to skip my workout and I’ll skip it lol. Mornings, I actually show up consistently. And consistency is 90% of what matters in exercise.
I prefer working out when I get home from work around 6. The problem is now that I have kids I want to spend time with them after work so I wake up at 5 am now and do it then. I fucking hate it but I do it for my kids.
I’m in the same boat 🚣🏻♀️
I know Im kind of randomly asking but do anyone know a good site to stream new series online?
@Cassius Onyx I watch on Flixzone. You can find it by googling :)
W prioritisation
Do in front of kids probably good for them. Thebadeu the bald French trainer has his 6 year old doing barbell stuff. Only ups the weight when can do 50 rep sets. Train together...of possible. Women used to cook and not hen peck the husband. Good luck
Early morning trainer here. It’s the foundation on which I build my day. I get up, have breakfast and coffee and head to the gym. I’m in control & the gym is quiet. When I train at a different time, I have the extra concerns of what to eat and when (meal 2 or 3/snack) when to have a coffee or energy drink, how busy the gym might be, etc.
One of the most underrated RUclipsrs! I love your content Mr Norton! You helped me a bunch during my training and dieting!
I appreciate that!
I agree. Best content, relevant information and zero drama.
@@biolayne1 You need to do a Collab with Coach Greg and both of you can take on the anti- cico people . I still have people argue with me on your last cico video🤦🏻♂️.
Cico is science based !
@@biolayne1 you are also funny as f***. As I said, most underrated
@@fl676 Greg dismiss science and studies even when he's obviously wrong, so no. Layne could fit with someone like Mike Israetel, Jeff Nippard, or Geoffrey Verity Schofield.
I find I’m stronger in the early afternoon, probably because I’m better fed, better hydrated, and as you said, more coordinated in general. However, work obligations being what they are, my real options are:
a) rush through a lunch-hour workout, or
b) wake up early and put in a solid 90+ minutes.
I’ll take the latter.
I train fasted at 5am , gets the hardest thing I’m going to do all day done, by the afternoon I’m tired from work. Other benefits...train at 5am and get a free run on the equipment, most days I’m the only one there whereas if you train when everybody else does in the afternoon/evening you get in a queue or you get bothered with people asking how many sets you got left.
I also train at 5am (homeworkout) I find it better because I have to manage my time better cause I start work at 7. Weekends is where I can train longer and anytimenof day.
This is why I go at night when the gym isn’t as packed
I've always preferred training in the evening. Especially, for strength training.
Waking up at 3:30 am, getting hydrated, taking my fat burners, eating my breakfast to get to the gym at 5:00am is my favorite schedule. Late night training is annoying because then all day I’ll be thinking about it, and I’ll build up anxiety. Waking up early to go kill it in the gym is the best imo! The early crowd is also better too because I’ve realized those are usually when the serious lifters workout too! So less annoying gymshark wannabees.
Do you go to bed at 7:30 at night?
thats what time i wake up to go to work😂😭then i workout from 7-8:30pm
If you're that disciplined, there's no need for scam product fat burners.
So anyone who doesn't train at 5 am is necessarily not serious about it?
@@stlrecon2475 Facts 👌🏿
I used to workout after work and did fine for a while. But then, due to work days creeping into the evenings more and more, I decided I needed to make sure I got it done before work so that I wouldn't have to worry about it after work. I was too tired once the work day was done plus it was more crowded. Long story short, once I got my morning workout routine down, I haven't been able to go back to evening or even after noon workouts. I feel lethargic and much less powerful, even if I took a preworkout. There also seems to be an anxiousness to hurry through it, whereas in the morning I feel settled and relaxed and focused.
One of the best no BS channels in youtube. You are top tier in content with no drama. Thanks layne
I think a study needs to be done on how long after you wake up you do training. Wouldn’t this be better than morning and evening due to sleep variables?
Your CNS is still waking up right after you wake. Sure you could take a coffee shot or stims to wake you up faster, but still.
You should wait atleast 6 hours before strength training..
train when ever you can , i have a home gym, when i used to go to the gym i would go in the morning i hated the crowds at night.
I always train in the morning last year i did 5 x 5 without any issue, warm up pre workout and ready to go and i am also older at 48.
This is just my opinion but for strength athletes it might be beneficial trying to adapt to train at the same time of the day the competition is held, at least couple weeks before the competition. If your flight starts at 9am and you're used to working out at 8pm, you might end up taking your openers / first event half asleep.
I’m pretty sure Layne has said the same thing, at least as you get in toward peaking. Practice as close to the contest conditions as you can.
I train better at night but have to do it at 5-ish in the morning because I have too much crap to do. Work gets in the way and can run long. I have things I want to do with the kids and in the house during the day, and I’m not missing evening time with the wife or kids bedtime. I’ll hit 99 out of 100 morning workouts but maybe 85 out of 109 evening workouts because stuff comes up during the day. So I’ll take the extra consistency at the cost of a little effectiveness.
While watching your channel something sounded different... I felt I was in a research seminar back in grad school at UIUC. Then you talked about your PhD work and my interest peaked immediately. Then I found out you graduated from Illinois which makes you the most acceptable fitness guru to me 😁😁😁. Thanks for your amazing research based approach and keep up the great work!!!
It could be where you are in life as well. Younger will probably be able to do early morning, older later in the morning...etc. Thanks!
Great point! I was really hoping you were going to come back to that by the end of the video. I do always find it interesting to look at the research and what it shows, but from my audience the bottom line I always come back to is do it whenever it's convenient and actually can happen. Sometimes I worry putting this question out there could discourage some people from training. They might think, well I don't have time in the evening so I guess I just can't train at all. Thanks for pointing that out that's the best time is the time you can make happen. That is what's optimal for anyone to make progress. Sub optimal progress is better than none. Thanks for all your content Layne!
I find now that I’m older I moved from morning to late afternoon workouts helps my joints to loosen up better . In the morning still tight .
Same.
Great video. Folks, cut all the crap out. The only thing worth giving importance to is:
A. What time of the day you're most consistent working out to be a part of your life
B. When do you feel the most motivated and energetic
Love it. Perfect timing as I am heading into early morning workouts due to schedule changes for the first time in my life. Not looking forward to it but I am looking forward to the permanent transition and just getting it out of the way early so I can become a real life adult n shit @ 34yrs of age. Not having to worry to get to the gym right after work to beat rush-hour-dumbbell-hogging at the gym will be awesome. We wll know thats 4:30PM-7:30PM WORLDWIDE.
I’ve always trained in the evening in the past .
I now got used to waking up early and getting to the gym at 6-00 - 6-30 I find my self much more motivated after a little pre workout to
I start work at 9-30 start a tiny little later I even have to drive 45/55 mins
Start at 6-00 /7-00 - finish at 8-10/20 , have a shower if I have time ,off to work I go . simple
Stop making excuses fund a consistent routine
Lucky my gym is only a 3/5 min drive away I also have a good home gym to as back up
When gyms are open I'm almost everytime forced to train in the morning since I start working in the afternoon until late night and that is so hard for me! I always prefer to workout after normal work but gyms aren't open at night where I live :(
Run for one hour when you wake up, lift after work, and do light cardio after lifting.
Paul Revelia brought me to Laynes channel. Than Paul said he was inspired by Layne. Circle closed.
I think it can also depend on some outside factors. Like in the spring and summer time when it’s warm and the sun comes out early, it’s easy for me to get up and train in the morning. In the fall and winter when it’s cooler in the morning and still dark out, not to mention the clocks rolling back losing an hour of sleep, it’s much harder to get up and go to the gym for me.
I like training in the morning because I can’t handle caffeine well in the pm and I like some caffeine in my system before I train. Then I don’t touch caffeine for the rest of the day otherwise I sleep bad
What do you say about this concept I've been using for years. Like Morning you do Steady State cardio for lets say 30min to 45min. Then daytime you go to the Gym lifting weights. And on the evenings you do HIIT Type training. Turning that power in to something usefull, while keeping the stamina really high is the concept. Because like this would promote maximum Growth hormone since the morning cardio is allways on an empty stomack (some even say it might be naturally something like 5-10x at best from normal). This would equate more fat burning even tho we all know 80% of it is in the kitchen xd.
Also the consept of going in sauna after running (dehydrated = do not drink) raises the EPO hormone for 20-30% = alot more maximum stamina and oxygen capacity. After every exercise you do 1-5min cold showers wich again promotes maximum blood circulation and testosterone and makes cells repair faster. So just faster recovery.
And what this equates? Well to me quick results atleast for me after offseason.
Might I add to me every attribute is important. Plyometrics, Calesthetnics, Strength, Speed, Acceleration, Explosivity, Dynamics, Movement, Mobility, Health and recovery, sport related technics and skills... etc Also recovery is so important I love this foamrolling / massaging myself. I did a massage drum or a "baton" from really thick Ground Cable even. I have electrician friend. But yeah it all works...
My original question just was what do you think 3 exercises per day for keeping the metabolism going? Why would you starve when you can do? =)
I train best after 1 or 2 meals. The more i eat the more lethargic i feel in training and doesn't seem to benefit me.
That's a good look at the literature, but I agree that you are better off looking at ways to optimize your routine, diet, and sleep than what time in the day you train. Most of us schlubs have to worry about how to fit it into a busy schedule. If you choose a time frame that causes you to miss days, that is the wrong one.
Can you do a video on training in the morning FASTEST vs FED? I prefer early morning workouts from a personal level and a professional (work) level. I'm just NOT a morning eater. It sucks :(
Ive tested every time slot i could from 6:30am up to 8pm. Like research showed, evening goers can switch to morning with an adaptation period (for me it took a month, and i was setting PRs again). Problem is, i still cant make cardio and hypertrophy work in morning. I dont have enough gas for it. By 4pm after meals amd snacks, i can easily do 35 min cardio and continue to lift. Downside is, less strength gains in evening. With 9pm sleep, next morning i can easily set a PR. So i change the workout timing based on what i wanna achieve. But if i had to choose, morning is definitely the best for consistency.
One odd thing i noticed though, if i train in evening, i go through body recompositon pretty quickly. I can easily drop fat, gain muscle, and stay around same weight. With morning workouts, i gain strength and muscle but also fat.
Kind of a casual here and new to lifting, but let me tell you, working shift work really messes things up. It makes routine and staying on track difficult.
Anecdotal with running for me. I run fast on average in the morning compared to evening when i do my recovery runs. On average 20 sec faster every kilometer, that is kinda insane because that is almost 5 min faster when i am done.
It's most convenient for me to train in the early morning. However, that prevents me from having a preworkout meal/snack
Videos are looking great lately.
There are just so many issues with the majority of these studies that are centered around training paradigms. It's not necessarily the fault of the researchers, it's just inherently difficult to appropriately control variables in such studies. It's very similar to intelligence and memory research.
shifting too morning....from today morning fresh air and waking up early is a Good thing.....
Best time to train is at night , in your dreams... Studies show that athletes who have the best gains , also tend to sleep at nights.
Great video as always
I train in the evening. My preference plus I like having dinner as my biggest meal of the day. 2 meal a day intermittent faster.
Nice video! As always! 😃
If you train late in the evening, do you then have to eat before the gym because surely it can't be good to eat after and go to bed straight away. So when do you eat and is it good not to eat after and so to bed.
I've read that one should not wait too long after to eat. So what to do🤔.
Time of day doesnt really effect me, i just need some damn food in my system
I train around between 12am and 2am. My day usually doesn't start until around 1pm
I love these videos. You duh man, Layne.
I enjoy working out in the morning as it gets it out of the way.
Did hose studies use gyms that are open to the public and often filled during the afternoon/evening rush hour? Nothing kills motivation and enjoyment more than messing around with nonsense accessory lifts for 20 minutes while waiting for equipment to be free.
No
I clicked this so fast. I exercise in the PM. Like after 9pm.
Wonder if there’s any correlation with our chronotypes and whether that affects when we naturally tend to work out. And whether adapting against your chronotype allows for equivalent benefits from the exercise.
I like to lift HEAVY, but also this year I really wanted to get my schedule optimized, so I decided to try working out at 5 am (wake up at 430, drink shake + 1/2 protein bar, 1/2 banana). To sum it up I am still adapting, and cannot lift heavy!!! 40% less heavy, and I needed a TON of warm up. I will give it a week to "adapt ", how long should I wait to try mid morning one?
How did this go?
I also prefer early to mid afternoon training, but my job gets in the way of that :/ Evening feels better than morning but my family time takes priority over that most days so I’m stuck doing sone workouts in the morning 😅
Would you say a possible reason for better performance in the evening is the fact that you have more food in your system, as opposed to mornings where you've barely digested your breakfast?
Doesn’t matter. Whatever works for you.
Thanks Layne! ✍🏾🧐
You're the best man.
More post-workout meals if you train before evening
What if you were to train on a consistent schedule that is one day morning, one day evening? Would you eventually be always at an optimum neuromuscular state?
6am bike ride I struggle, 9am bike ride I do well, 5pm bike ride I do best.
I would like to know if it makes a difference if you train before going to bed vs. earlier. Does it make a difference if you sleep after the training or if you're still (somewhat) active? Assuming you eat something/protein before actually falling asleep.
some of us work on shifts and we rotate morning and evening trainings and i dont see diffrence at all
I understand about the energy but wouldn’t training in the morning have more affect since you’re feeding the muscle rest of the day
I felt stronger and noticed more results around 3 to 6pm on days off.
I'm curious if they accounted for fasted or not. I'd wager that alot of am training is done fasted, so any adaptation differences would be counterbalanced by having readily available energy. Where moving from pm to am at best the timing between meals and training is going to be different.
Nope , eating in morning early woult be even worse in my experience . its about morning sleep lag , circadian rythm , and it means high core temp in afternoon from 2 to 7 . Lowest body temp is 2 to 7 at night and 4 be the lowest . But industrial society force us to get up and work early which is unnatural . Afternoon 3 to 6 Thats window for best performance , highest at 4 . Early morning is the worst . 11 in morning is great time due to sharp incrrase of core temp . But still 3 to 5 afternoon is the best due core temp and atp and fosphates are easier to use . Its about core human body temperature and circadian rythm , we cannot manipulate it but slightly . Core body temp at 4 is the highest peaking 37.2 in athletes and strong people . Older you get lower your temp .
Hey biolayne. I went from 273 down to 173 over th e past 4 years. I'm up to 190 and have been here for around 6 months. I want to get back down to 175 because I felt good and looked good but ill lose a few pounds and my craving for junk food is so strong and I go back to 190 What do I do?
It's when you can train that should make the decision for you 😉
Jesus saves. Love you guys.
Please What The Fitness Autumn Bates. Her cortisol reducing videos are hilarious. She starts every video with her creds ....so you know it's good.
ruclips.net/video/4v9RsU_vCbw/видео.html
I keep hearing that training in the evening will make me sleep worse or take longer to sleep 😢 Is that true?
Doesn’t affect me , as long as you don’t take preworkout then it might
I enjoy the early morning I feel much better. I think it’s because you have higher test levels in the morning.
21:00 to 23:00 is my perfect window to go.
After that, a nice yoghurt and a good night sleep.
I lift about 2 hours after waking up. Right out of bed no not ready.
For the algorithm!
Personally for me training early advantage is how crowded the gym is in the evening, I just freaking hate when I need to wait in bench or other equipment, while that idiot on it just seats and scrolls through his Facebook page!
Someone needs to tell this to the Army. Let the soldiers sleep in!
I can't sleep if I train too late.
sad that people subscribe to bullshts in the fitness industry instead of subscribing to the truth. Weird that you are not at 1 mil sub already.
Kak praat
Eat right , sleep right , what difference does the time make ? The last thing I want to do after working 10 hours is lift weights , morning all the way for me
If you eat a lot tren bologna sandwiches, it doesn’t care what time of day, you’ll make gains.
👽🚀 ₳D₳ & PSILOCYBIN MUSHROOMS 🍄
Morning damnit
Not a single fact or figure shown in this video
Tbh im lucky i work 5 mins from my gym and i get a hr lunch so i go at lunchtime walk-in like a stripper ripping off my work clothes and getting into gym work haha
You need to be more popular lol
Algorithm
DR. Mike Israetel says any bio hacker is a crock of shit and complete bullshit! In general, I’d have to agree! Rip
I like to put myself through the ringer when I train and it’s really not good for my day to feel like ass and tired! Pm trainer here