Most lifters have heard the same advice: train in the morning when testosterone peaks.
It sounds logical—higher hormones, better gains, right?
But according to John Welbourn, founder and CEO of Power Athlete and former 9-year NFL starter, science tells a different story.
Research consistently shows that strength and power output actually peak later in the day, not when testosterone is highest.
In a recent article on Sports Illustrated, Welbourn breaks down why your body is primed for performance between 4:00 p.m. and 8:00 p.m.—and what that means for your training schedule.
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Body Temperature Drives Performance, Not Hormones
Welbourn explains that while testosterone does spike in the morning, it doesn’t translate directly into workout performance.
The real driver? Core body temperature.
Studies across multiple sports show that one-rep max lifts, sprint times, and jump height all improve in the late afternoon and early evening. This performance boost comes from physiological factors that have nothing to do with hormone levels.
Body temperature rises naturally throughout the day, improving muscle elasticity, nerve conduction, and joint mobility. Your neuromuscular system—the communication between brain and muscles—operates more efficiently when you’re warmer.
I had heard since the early days in my training that you are strongest in the morning, but as it often does, science is there to paint a different picture.
Essentially, your body arrives at the gym already warmed up later in the day.
Why Evening Workouts Give You An Edge
Multiple research studies confirm that late-day training offers measurable advantages.
Performance improvements of 2-10% are commonly observed when comparing afternoon or evening sessions to early morning workouts.
This isn’t just about feeling better—it’s about tangible results. Higher body temperature means muscles contract more forcefully and recover faster between sets.
Nerve signals travel more quickly, allowing for better coordination and power generation. Joint flexibility increases, reducing injury risk during heavy lifts.
Warm-up requirements are also shorter in the evening. Your body has been moving all day, so you need less time to prepare tissues for maximum effort.
The Testosterone Misconception Explained
Welbourn addresses the common belief about morning testosterone levels head-on.
Yes, testosterone peaks between 6:00 a.m. and 9:00 a.m. But that hormonal spike doesn’t immediately enhance strength or power output.
Hormone levels don’t translate directly into immediate workout performance.
Temperature and neuromuscular factors explain most day-to-day performance differences.
Your elevated morning testosterone helps with long-term muscle building and recovery. However, it doesn’t override the fact that your muscles and nervous system simply aren’t firing optimally at that time.
Think of testosterone as the construction material and body temperature as the construction crew. Both matter, but only one determines how much work gets done today.
Training Your Body To Perform In The Morning
Not everyone can train in the evening, and Welbourn acknowledges this reality.
The good news? Your body adapts to consistent training times.
Research demonstrates that regular morning training shifts your performance peak closer to that timeframe. Over several weeks, physiological adaptations occur that minimize the morning disadvantage.
This adaptation doesn’t happen overnight, and it requires genuine consistency. Training at 6:00 a.m. three days one week and 5:00 p.m. the next won’t trigger these changes.
Commit to a schedule and stick with it.
Keys To Successful Morning Training
Welbourn provides specific recommendations for early-bird lifters:
- Extend your warm-up routine significantly compared to evening sessions
- Include dynamic stretching and mobility work to compensate for lower body temperature
- Maintain absolute consistency with training times to allow circadian rhythm adaptation
- Consider gradually progressive loading in early morning sessions rather than jumping straight to heavy weights
Your central nervous system needs more time to activate in the morning. Rushing through warm-ups is a recipe for suboptimal performance and potential injury.
Practical Application For Everyday Athletes
Welbourn emphasizes that consistency trumps optimization for most people.
The theoretical advantage of evening training means nothing if your schedule only allows morning sessions. Missing workouts because you’re chasing the “perfect” time is counterproductive.
For the everyday athlete, the best time to train isn’t necessarily morning or night—it’s the time you can show up consistently.
However, if you have flexibility in your schedule and want to maximize performance, late afternoon provides measurable benefits.
Competitive athletes preparing for specific events should consider timing their training sessions to match competition schedules. This specificity helps prepare both physiological systems and mental readiness.
Making The Right Choice For Your Goals
Ask yourself what matters most in your training:
- Chasing PRs and maximum performance? Train between 4:00 p.m. and 8:00 p.m. when possible
- Building consistency and long-term results? Choose whatever time you’ll actually show up
- Preparing for competition? Match training times to event schedules
- Limited to morning availability? Commit fully and focus on thorough warm-ups
Welbourn’s message is clear: understanding the science helps you train smarter, but showing up consistently matters more than perfect timing.
The 2-10% performance advantage of evening training exists, but it pales in comparison to the gains from consistent effort over months and years.
Train when you can, warm up properly, and focus on progressive overload regardless of the clock.
