Best time to workout for weight gain – if that matters?

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

I have worked out in the mornings, worked out in the evenings and even late at night have gone to the gym. As a skinny guy, I would say the best time to work out for weight gain will be the afternoon or evening/night. Why? Because, as per research, people tend to gain more muscle strength and size during evening workouts.

More on this later, if you keep on reading you will find it. However, during work days I do exercises early in the morning and then have to run off to the office as well.

Discovering the best time to workout for weight gain has been a personal journey throughout my decade-long fitness endeavor. As a skinny enthusiast striving for muscle growth, I’ve experimented with morning, evening, and late-night sessions. Research-backed insights suggest that the afternoon or evening is prime for weight gain workouts, offering heightened muscle strength. Probing into the benefits of nighttime workouts, from a relaxed mind to improved recovery, I’ve explored the optimal timing based on scientific findings.

Best time to workout for weight gain

Join me in unraveling the ideal workout timing, considering factors like body temperature, reaction time, and hormonal advantages for a holistic approach to muscle gain.

Best time to workout for weight gain

Why do workouts at night? Best time to work out for weight gain

At nighttime, you have already conquered your daytime demons and now you are free! The sense of a relaxed state of mind is crucial for being focused.

Being focused more with no worries about doing some chores/work/office, you can lift heavy.Best time to workout for weight gain - if that matters? 1

Once done, you can simply eat dinner and sleep.

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While you sleep you will recover and that works great for people who go to the office regularly and want to gain weight.

There is a lot of conflicting information out there about the best time to work out in order to see results. Some people say that morning workouts are the only way to go, while others claim that nighttime workouts still come with perks.

A recent study published in the Journal of Physiology found that exercising between 7 p.m. and 10 p.m delays the body clock, but not convinced it interferes with sleep patterns.

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how to use yoga blocks to increase flexibilitySo, if you’re looking for an evening workout that won’t keep you up at night, try stress-relieving activities like yoga instead!

Although morning workouts are more commonly associated with weight loss, there is evidence to suggest that nighttime workouts can also be beneficial in the long run.

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Benefits of an afternoon workout for muscles

afternoon workout for musclesIf you are doing workouts in the afternoon, then probably that is the best time. Many researches like this tells us that our muscles are stronger from 4 pm to 8 pm.

And doing workouts during that time you will be able to lift more, lift longer. And after workout, you can gulp down a protein shake.

A nice evening snack, I would say!

This study done for 6 weeks tells us that the evening workout is more beneficial for muscle strength.

This will lead to faster recovery and more muscle gain.Best whey protein for beginners in India

There are a number of benefits to working out in the afternoon.

If you can’t work out in the morning, an afternoon workout is a great second choice.

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It can help you avoid an end-of-the-day slump, give you more time to accomplish other tasks in the evening, and improve your sleep quality.Muscletech 100% Premium Whey Protein Plus

Finally, research shows that exercise between 1 p.m. and 4 p.m., shifts body clock forward in same manner as morning workout.

Research has shown that there are several benefits to working out in the afternoon.

One is that a quick walk may help you refocus after work. 

Additionally, people tend to burn 10% more calories in the late afternoon than any other time of day.

This is because the body’s natural response is to burn more calories as it tries to prepare for the evening ahead.

You’re already warmed up

When you are physically active, the body’s temperature rises. This is because muscles produce heat when they work.

A person’s body temperature reaches its highest point late in the afternoon. Best time to workout for weight gain - if that matters? 2

That is why it is important to do a combination of strength and endurance training exercises.

If you do strength exercises when the body is already warm, you will have better physical performance. 

People also tend to be more flexible when their body temperature is low.

However, this can lead to muscle stiffness and sprains if people are not careful.

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You may have a better reaction time

Best time to workout for weight gain - if that matters? 3There are many factors that play into reaction time, such as age, sleep quality, and exercise.

It has been found that reaction times are generally faster in the afternoon than in the morning. 

Additionally, morning exercise has better effects on blood pressure and sleep quality.

Lastly, younger adults are more likely to play sports that require quick thinking.

You will see you are more alert during the afternoons than morning. Mornings feel more sluggish.

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Hormones can work to your advantage

People with high testosterone levels tend to be better at gaining muscle mass and have more stamina.

Additionally, testosterone levels increase during late afternoon workouts, so it may be advantageous to work out later in the day.

You may burn more calories

There are many benefits to working out in the evening, chief among them being that you’ll burn more calories. Since you are more alert during those time, you can work out with more intensity and thus you will burn more calories.

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Advantages of a morning workout for muscle gain

Morning workouts can help you start your day with energy, set a positive tone for the rest of the day, and help you stick to your workout routine. Some research like this say that capacity of our bodies to do exercises are better when then environment temperature is low. They mean when we work out in the morning, we can do better. 

There are many benefits to working out in the morning. But when the alarm goes off, the last thing people want to do is roll out of bed and go to the gym.

Best time to workout for weight gain - if that matters? 4But research done in the year of 2014 suggests that early morning aerobic exercise can improve your sleeping habit.

Empty stomach morning workout can help reduce more fat as well.

However, there are some awesome advantages to morning workouts worth considering.

Firstly, early birds tend to have more willpower throughout the day.

Actually, this research tells us that if you do morning workouts, then you are more likely to feel more energetic throughout the day.

And you will probably respond negatively to food.

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They’re also less likely to cancel their workout plans because they’ve already started their day with a victory.

Additionally, data shows that people who work out in the morning burn more calories throughout the day than those who work out later on.

When you work out first thing in the morning, you set a good tone for your day and get your metabolism going.

There are several benefits to working out in the morning.

First, if you did not eat enough the evening before, you might find yourself battling serious hunger and lack of energy during your workout.

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Second, if you wake up hungry most days, try eating a larger dinner or small snack before bed so that you’re not as ravenous in the morning.

Third, you can also eat a small carb-heavy snack before your morning workout to give you sustained energy throughout your routine. I used to eat a bowl full of oats before working out.

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While some people may feel that morning workouts offer more disadvantages than advantages, recent studies have shown that there are potential benefits to working out in the morning.

For example, joint stiffness and inflexibility may be lessened due to the cooler body temperature early in the morning.

In addition, heart rate is slower in the morning, so a longer warm-up might be needed.

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Develop Consistency

It is easier to maintain a consistent workout routine if you complete it in the morning. This is because other responsibilities typically do not interfere with your schedule as much as they would in the afternoon or evening.

Additionally, willpower is stronger in the morning, so you are more likely to stick to your routine.

For willpower, may the force be with you.

Sleep better

You may experience better sleep if you work out earlier in the day. A recent study showed that working out at 7 a.m. helped some people sleep soundly at night, while working out later in the evening disrupted their sleep.

This is because working out releases endorphins, which can make it harder to fall asleep.

Best time to workout for weight gain - if that matters? 5Feel less hunger

If you are looking to control your appetite, try working out in the morning.

Exercise can help with controlling appetite in the afternoon as well.

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Lose more fat with morning workouts

It is scientifically proven that you burn more fat when you exercise on an empty stomach. This is because your body will use the energy from the food you recently ate to fuel your workout, rather than stored fat.Top 10 Best Indian fat burner

You may find it easier to do this type of exercise in the morning, before you have had a chance to eat breakfast.

There are no studies that show that exercising on a full stomach burns more fat – in fact, it’s more likely that you’ll just feel bloated and uncomfortable.

Common and useful exercises to gain weight for females and males


Push up is a bodyweight exercise that targets the chest, triceps, and anterior deltoids.

The push-up is a compound, full body exercise that primarily works the muscles of the chest, arms, and shoulders.

It may also involve the abdominal muscles depending on what variation is done.push ups

Push-ups are usually performed from a position where the hands are positioned directly below or slightly wider than the shoulders with arms fully extended.

The feet can be either flat on the ground or elevated such as on a step or bench.

Push-ups are often used by physical education teachers to measure upper body strength in children and adolescents because they are easy to administer and require only one person to count repetitions.

Push-ups are an example of an unloaded or bodyweight exercise, which means that no weight.

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Pullups are a type of calisthenics exercise where the participant uses their own body weight to pull themselves up from a hanging position.

Pullups are a type of callisthenics exercise that is done by lifting oneself up from a hanging position.pull ups

The person can be supported by an object like a bar, or they can also use their own body weight to pull themselves up and over the bar.

A pullup is not complete until they return to the starting position and let go of the bar.

Pullups are considered one of the most effective exercises for building upper body strength and muscle mass, as well as increasing endurance in general.

The goal of this exercise is to lift your entire body off the ground with just your arms, which requires strength and endurance in your biceps, forearms etc.



Squats are a lower-body exercise that strengthen the muscles of the thighs, hips, and buttocks.

Squats are a popular exercise because they activate more muscles than any other lower-body movement. They are also effective for building muscle mass in the quadriceps and gluteal muscles.

The squat is a compound movement that activates many muscle groups at once, including those in your legs, hips, back, abdomen and arms.

Squats can be done with weights or without weights.

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Bench press

Bench press is a weight training exercise in which a person lies on their back on a bench and pushes weight away from their chest.

Bench press is an exercise that can be done with dumbbells, barbells, or machines. The person lies flat on their back on the bench and grips the bar with both hands at shoulder width apart.

They then lower the bar to their chest while keeping it close to their body.

Once they reach the bottom of the movement, they push up again to return to the starting position.

The bench press is an upper body exercise used primarily in strength training programs focused on building muscle bulk and power, often as part of a larger resistance-training workout program.

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Overhead press

The overhead press is an exercise that strengthens the shoulders and triceps.

The overhead press is a compound exercise that primarily works the shoulders and triceps. It can also work the biceps and forearms to a lesser degree.Overhead press

The overhead press can be performed with dumbbells, barbells, kettlebells, or with no equipment at all.

The Last Rep!

Research supports the notion that our muscles are at their prime during late afternoon, making it an advantageous time for building muscle and burning calories.

The evening’s relaxed state of mind, improved reaction times, and higher testosterone levels further make a compelling case for workouts during these hours.

Moreover, morning workouts have their own set of advantages, including setting a positive tone for the day, improved metabolism, and enhanced appetite control. Regardless of your preference, prioritizing consistency, real food, and adequate rest can guide you toward achieving your strength and muscle gain goals.

If you can work out in the afternoon for muscle building, then it will be great. But if you can not, then do not worry.

You can simply work out at your convenient time and be sure to eat real food and take a rest.

This will give you a boost in strength and muscle size.

And while selecting exercises, prioritize exercises like push-ups, squats etc.

These are compound exercises and involve a lot of muscles, so it will help you grow your muscles faster.

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About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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