Does It Matter What Time of Day You Train? And When Should You Do Cardio?

Timing Your Training for Better Gains? Here’s What the Science Says

If you’re putting in consistent effort at the gym but wondering whether you could get even better results by changing when you train, or whether you should do cardio before or after lifting, you’re not alone.

These are common questions I get from clients and athletes alike:

• “Is it better to train in the morning or at night?”

• “Should I lift first or do cardio first in the same session?”

• “Does it really matter… or should I just train when I can?”
  

Well, two impressive studies (from Küüsmaa-Schildt et al., 2016 & 2017) help us answer those questions, and the findings might just surprise you.

The Study Design: 4 Groups, 24 Weeks, 1 Big Question

Researchers designed a 24-week training study to test how training time and training order affected results in strength, hypertrophy, and endurance.

They split participants into four groups:

1. Morning: Cardio → Strength
   

2. Morning: Strength → Cardio
   

3. Evening: Cardio → Strength
   

4. Evening: Strength → Cardio
   

All groups followed a periodized training plan, combining:

• Resistance training (progressing from endurance → hypertrophy → strength)
  

• Aerobic training (both steady-state and interval cycling)
  

They trained for 12 weeks at 2x/week, then increased to 5 sessions every 2 weeks for the second half of the study.

Researchers tracked changes in:

• Strength (1RM leg press, isometric knee extension)
  

• Neuromuscular activation (EMG, % voluntary activation)
  

• Muscle hypertrophy (quad cross-sectional area via ultrasound)
  

• Aerobic fitness (peak wattage & time to exhaustion on a cycling test)
  

• Hormones (cortisol, testosterone)
  

What Did They Find?

Let’s break down the big takeaways:

1. Strength Gains Were Better When Strength Came First

When participants lifted weights before doing cardio, they saw:

• Bigger increases in isometric strength
  

• Slightly higher 1RM leg press improvements
  

Takeaway: If strength is your goal, do it when you’re fresh.
Lift first, cardio second.

2. Cardio Gains Were Better When Cardio Came First

The groups that started with cardio (especially in the evening) saw:

• Greater improvements in peak wattage
  

• Longer time to exhaustion in cycling tests
  

Takeaway: Endurance gains are better when cardio comes first.

3. Hypertrophy Was Significantly Higher in Evening Trainers

All groups gained muscle early on. But after 12 weeks, a big shift happened:

• Only the evening groups continued to build muscle
  

• Quad muscle growth (vastus lateralis CSA) was ~50% greater in evening lifters vs morning lifters by week 24
  

Takeaway: If you want to maximize muscle growth, train in the evening.

4. Hormonal Changes? Probably Irrelevant

Yes, the evening groups saw slightly higher testosterone and cortisol shifts—but nothing significant enough to drive the observed gains.

Bottom line: Muscle growth likely came from better performance capacity and training output later in the day, not just hormonal fluctuations.

Does This Mean You Have To Train in the Evening?

Not at all.

Every group made solid progress across the board. So if you train early out of necessity, don’t worry, you can still build strength and muscle.

But… if you can choose your training time, the science supports this:

• Strength before cardio if strength is the priority
  

• Cardio before strength if endurance is the priority
  

• Evening training gives you a possible edge in hypertrophy over the long term
  

Bonus Insight: Time-of-Day Specificity for Competitors

If you’re a powerlifter or athlete whose events happen early in the day, you might want to practice lifting at meet times. Morning lifters tend to underperform when they’re used to 5pm sessions.

Want better performance on game day? Simulate the conditions in training.
Train heavy in the morning 1–2x/week leading up to a morning event.

Summary & Action Plan

You don’t have to train at the “perfect” time, consistency is always king.
But if you’ve got flexibility, here’s your cheat sheet:

Goal: Build Strength

Training Order: Strength → Cardio

Best Time to Train: Evening (slightly better)

Goal: Improve Endurance

Training Order: Cardio → Strength

Best Time to Train: Morning or Evening

Goal: Maximize Hypertrophy

Training Order: Strength first

Best Time to Train: Evening

Goal: Morning Performance

Training Order: Match training to event time

Best Time to Train: Morning (to adapt)

Scientific References:

• Küüsmaa-Schildt M et al. Int J Sports Med. 2017;38(9):707–716.

• Küüsmaa M et al. Appl Physiol Nutr Metab. 2016;41(12):1285–1294.

• Sedliak et al., 2008; Chtourou et al., 2012; Schumann et al., 2014
  

Want more evidence based fitness & nutrition tips?

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