


Morning Testosterone vs. Evening Strength: The Science Behind When You're Strongest


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When is Your Body Really at its Peak? The Science of Morning Testosterone vs Evening Strength
Every trainer, athlete, and fitness junkie has tried to nail down the “sweet spot” for training: the time of day when you feel strongest, lift the most, and recover fastest. A new study‑rich piece from Sports Illustrated’s Everyday Athlete blog, “Morning Testosterone vs Evening Strength: The Science Behind When You’re Strongest,” dives deep into the biology behind the great debate and offers actionable take‑aways for anyone looking to squeeze the most out of a workout.
1. The Hormone that Keeps You Going: Morning Testosterone
The article opens with the well‑known fact that testosterone, the “strength hormone,” peaks in the morning. A classic 1995 study by Hargreaves, C. J., et al., found that men’s testosterone levels rise between 6 and 8 AM, reaching a maximum before they’re even up and about. A more recent meta‑analysis (Löf et al., 2018) confirms that this circadian rhythm is consistent across age groups and even in elite athletes. The upshot? Your body is primed to fire up muscle fibers and synthesize protein at the start of the day.
However, the blog underscores that testosterone is only one piece of the puzzle. While the hormone level is high in the morning, that doesn’t automatically translate to a better lift. The story gets more nuanced once we examine the mechanics of power.
2. Strength’s Best Time: The Afternoon‑Evening Advantage
A host of studies cited in the article show that maximal strength and power peak later in the day—often in the early to mid‑afternoon. In a landmark 2011 study by Stenlund, H., et al., participants performed bench press and back squat tests at multiple times. The greatest loads were lifted around 4 PM, with power output hitting a peak around 2–3 PM. A similar pattern emerged in a 2014 study by Figueiredo, R., and colleagues, who reported increased bar velocity for power lifts in the late afternoon.
Why does this happen? The article explains that core body temperature rises throughout the day, and higher temperatures improve muscle elasticity, nerve conduction, and enzyme activity—key contributors to force production. Muscle stiffness, which can hamper performance in the morning, also diminishes later in the day. These physiological changes can outweigh the advantage of elevated morning testosterone.
3. Testosterone vs. Strength: Are They Directly Linked?
The Everyday Athlete piece takes care to separate correlation from causation. While testosterone does increase protein synthesis and muscle repair, the research does not show a one‑to‑one relationship with daily peak strength. A 2015 review by Kiviniemi et al. found that even with high testosterone, strength gains were limited by other factors such as neural drive and motor unit recruitment.
Interestingly, the article notes that elite athletes can train effectively in the morning when consistency is more important than a “tiny edge” in strength. A study by D. G. Kline et al. (2016) showed that morning training led to comparable long‑term strength gains to afternoon sessions, provided volume and intensity were matched.
4. Practical Take‑Aways for Different Training Goals
1. If your goal is maximal strength or power (Olympic lifts, heavy squats, etc.)
- Schedule your heavy sessions in the early afternoon (12–4 PM).
- Use a short pre‑workout warm‑up that raises body temperature—e.g., dynamic stretches, light cardio, or mobility drills.
2. If you’re training for general fitness, hypertrophy, or conditioning
- Morning sessions can be just as effective, especially if you prioritize consistency.
- Pair a morning workout with a protein‑rich breakfast to take advantage of the post‑exercise anabolic window and the natural testosterone surge.
3. If you’re a recreational lifter or a busy professional
- The “best” time is the one you can stick to.
- Consider your daily schedule, nap patterns, and sleep quality. A study published in the Journal of Science and Medicine in Sport (2019) found that individuals who trained consistently—regardless of time—had superior long‑term gains compared to those who switched training times every week.
5. The Role of Sleep and Circadian Rhythm
The article points readers toward a companion piece, “Sleep and Performance: How Your Body Clock Affects Your Gains” (SI.com). It underscores that adequate, quality sleep is the single most important determinant of training recovery. Even if you train at the “optimal” time, a lack of sleep can blunt testosterone production and delay muscle protein synthesis.
6. What About Women?
While the bulk of cited research focuses on male subjects, the blog acknowledges that women also experience circadian variations in hormones such as estrogen and progesterone. A 2020 study by M. R. L. de Silva, et al., found that women’s strength peaks in the late afternoon as well, though the pattern may be less pronounced. Female athletes can use the same general guidelines but should also monitor how hormonal fluctuations during the menstrual cycle affect performance.
7. Bottom Line: The “Best” Time Is Not One‑Size‑Fits‑All
The Everyday Athlete article sums up that while morning testosterone levels are high, the physical conditions that favor maximal strength—body temperature, muscle pliability, and neural readiness—tend to peak later in the day. For most people, training in the early to mid‑afternoon yields the best gains in power and maximal lifts. That said, consistency and individual preferences often outweigh the marginal differences between times.
If you’re looking to optimize your training schedule, consider the following steps:
- Track Your Performance – Keep a log of your lifts and subjective effort at different times.
- Experiment Within a Week – Try a heavy set in the morning and the same in the afternoon to see what feels stronger.
- Prioritize Sleep – Aim for 7–9 hours of restorative sleep each night.
- Nutrient Timing – Pair your workouts with appropriate protein intake to support muscle repair.
Finally, if you’re a coach or trainer, remind your clients that flexibility is key. The science of circadian rhythms gives us guidelines, but the most effective training program is one that fits into a person’s life and is sustainable over the long haul.
Read the Full Sports Illustrated Article at:
[ https://www.si.com/everyday-athlete/training/morning-testosterone-vs-evening-strength-the-science-behind-when-you-re-strongest ]