The Best Time to Work Out for Testosterone (It's Not When You Think)
If you have spent any time researching testosterone, you have probably seen the advice to train in the morning because that is when testosterone is highest. It sounds logical, but it is an incomplete picture. The research on workout timing is smaller and less conclusive than most fitness content suggests, and the practical answer comes down to what you can sustain.
Key takeaways
- In men aged 30 to 40, testosterone was 20 to 25 percent lower at 4 PM than at 8 AM, which is why testosterone tests are done in the morning.[1]
- In 13 weight-trained men, an 18:00 heavy session produced lower pre-exercise cortisol and a higher testosterone-to-cortisol ratio than a 06:00 session.[2]
- Over 10 weeks, morning and late-afternoon strength training produced similar thigh muscle growth (2.7 percent versus 3.5 percent, not statistically different).[3]
- A meta-analysis of 23 studies did not find that evening exercise harms sleep, though vigorous exercise ending within about an hour of bedtime might.[4]
The Circadian Rhythm of Testosterone
Testosterone follows a daily cycle with the highest levels in the morning. In a study of 66 men aged 30 to 80, testosterone was 20 to 25 percent lower at 1600 h than at 0800 h in men aged 30 to 40, with the difference shrinking with age to about 10 percent at 70.[1] The authors supported restricting testosterone measurements to morning hours, which is why clinicians order morning blood draws.
On the surface, this seems to support morning training. But there is another hormone to account for: cortisol.
Cortisol Complicates Everything
Cortisol also follows a daily rhythm and is highest in the morning. Because cortisol is involved in protein breakdown, researchers have proposed that the ratio of cortisol to testosterone may indicate the balance between catabolic and anabolic conditions. A review of circadian effects on resistance training noted that the elevated morning testosterone, which looks beneficial, may be counteracted by elevated morning cortisol.[5]
The T:C Ratio Is a Research Marker
The testosterone-to-cortisol (T:C) ratio is used in sports science as a rough marker of anabolic versus catabolic balance. It is a laboratory measure, not a predictor of how much muscle you will gain, and the studies behind it are small.
What the Research Actually Says About Training Time
In one controlled study, 13 young weight-trained men did the same heavy resistance workout (three sets of 8 to 10 reps at 75 percent of their one-repetition maximum) at 06:00 and at 18:00. The evening session was associated with significantly lower pre-exercise cortisol and a higher testosterone-to-cortisol ratio, which the authors read as a less catabolic environment.[2]
A review of the field also reports that exercise performance typically peaks in the late afternoon, when body temperature is higher, and that some studies find a larger exercise-induced testosterone response then.[5] A separate review of anaerobic exercise found early-morning lows and late-afternoon peaks in performance, and that training adaptations tend to be greater at the time of day at which you regularly train.[6]
But hormone responses during a single workout are not the same as results over months. When 38 untrained men did 10 weeks of strength training in either the morning (07:00 to 09:00) or the afternoon (17:00 to 19:00), thigh muscle cross-sectional area grew by 2.7 and 3.5 percent respectively, and the difference was not statistically significant. Strength gains were also similar.[3] In a 24-week study of 42 men doing combined strength and endurance training, resting testosterone and cortisol rhythms were unchanged by training time, and the authors suggested evening training may lead to larger muscle gains, but only once programs ran longer than about 12 weeks.[7]
Morning Training Is Not Bad
The differences between morning and afternoon training appear modest. Morning sessions still deliver the benefits of resistance exercise, and morning has practical advantages that may help you stay consistent:
- Consistency: For many men, morning is the time they are least likely to skip because of work, social plans or fatigue.
- Fewer scheduling conflicts: The day has not had time to get in the way.
- Daylight: Training outdoors or near a window gives morning light, which many people find helpful for their body clock and sleep.
Evening Training and Sleep
A common worry is that evening workouts hurt sleep. A systematic review and meta-analysis of 23 studies found that, compared with no exercise, evening exercise did not negatively affect sleep overall and was associated with slightly more slow-wave sleep. However, sleep-onset latency, total sleep time and sleep efficiency might be impaired after vigorous exercise that ends within about an hour of bedtime.[4] Sleep matters for overall recovery and hormonal health, so if you notice poorer sleep after late sessions, finish earlier, ease off the intensity at the end and include a cool-down. For more, see our guide on sleep stages and testosterone production.
✓ Do This
- •A time you can repeat every week
- •Late afternoon or early evening if your schedule allows and you feel strongest then
- •Morning if it protects your consistency
- •Finishing vigorous sessions well before bed
- •Keeping your training time stable for several weeks
✗ Not This
- •Vigorous training that ends within about an hour of bedtime if it hurts your sleep
- •Skipping workouts because the timing is not perfect
- •Changing your schedule constantly
- •Prioritizing timing over training quality and effort
The Practical Answer: Consistency Beats Timing
The best time to work out is the time you will actually show up and train hard, week after week. The research above suggests that the differences between morning and afternoon training are small compared with the difference between training regularly and not training at all. A man who trains at 6 AM several times a week with progressive overload, adequate protein and good sleep is likely to do better than one who trains sporadically at a theoretically ideal time.
Pick a time that fits your life
Choose a consistent window that works with your work schedule, family and energy levels. This is the most important decision.
Stay with it for several weeks
Training adaptations appear to be greater at the time of day you regularly train, so give a schedule time before deciding it does not work.
Optimize around your chosen time
Allow a longer warm-up in the morning, eat a meal beforehand if your session is long, and finish vigorous evening sessions well before bed.
Focus on training quality
Progressive overload, compound movements and adequate rest between sets matter more than the clock. See our guide to the best exercises for testosterone.
Practical Tips by Training Window
Morning
Allow extra warm-up time, since you may feel stiffer and less powerful early in the day. Performance in strength and anaerobic exercise tends to be lower in the early morning than in the late afternoon.[6] If you train hard in the morning, eat something beforehand if it helps your performance.
Afternoon
This is the time of day when performance in strength and anaerobic exercise tends to peak.[5] Have a balanced meal a couple of hours before training. Caffeine late in the day can affect sleep, so keep an eye on timing if you are sensitive.
Evening
Perfectly workable if you leave a buffer before sleep. Ease off the intensity toward the end of the session and include a cool-down. Notice how you sleep and adjust.
When to see a doctor
Training time will not fix a hormone problem. If you have persistent fatigue, low sex drive or low mood, talk to a doctor. Testosterone deficiency is diagnosed with repeated fasting morning blood tests together with symptoms. This article is educational and not medical advice.
References
- Brambilla DJ, Matsumoto AM, Araujo AB, McKinlay JB. The effect of diurnal variation on clinical measurement of serum testosterone and other sex hormone levels in men. J Clin Endocrinol Metab. 2009. doi.org/10.1210/jc.2008-1902
- Bird SP, Tarpenning KM. Influence of circadian time structure on acute hormonal responses to a single bout of heavy-resistance exercise in weight-trained men. Chronobiol Int. 2004. doi.org/10.1081/cbi-120027987
- Sedliak M, Finni T, Cheng S, Lind M, Hakkinen K. Effect of time-of-day-specific strength training on muscular hypertrophy in men. J Strength Cond Res. 2009. doi.org/10.1519/jsc.0b013e3181bb7388
- Stutz J, Eiholzer R, Spengler CM. Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis. Sports Med. 2019. doi.org/10.1007/s40279-018-1015-0
- Hayes LD, Bickerstaff GF, Baker JS. Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms. Chronobiol Int. 2010. doi.org/10.3109/07420521003778773
- Chtourou H, Souissi N. The effect of training at a specific time of day: a review. J Strength Cond Res. 2012. doi.org/10.1519/jsc.0b013e31825770a7
- Kuusmaa M, Schumann M, Sedliak M, et al.. Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations. Appl Physiol Nutr Metab. 2016. doi.org/10.1139/apnm-2016-0271
How Thrive Helps
Thrive lets you track your workouts alongside sleep, energy and recovery habits so you can see which routine you actually stick to. Pair your training with the best exercises for testosterone and let consistency guide your schedule. Try Thrive free and build a training habit you can keep. Thrive is a wellness app and does not diagnose or treat any condition.