Source credit: Based on the PubMed-indexed study “Excess of post-resistance exercise energy expenditure: a comparison between morning and evening”, published in the European Journal of Applied Physiology in June 2026.
A small randomized crossover study compared what happened after trained men completed the same resistance workout in the morning and evening. The protocol used six resistance exercises, three sets of 10 reps at 60% of one-rep max, with resting and post-exercise energy expenditure measured by gas analysis.
The unadjusted result leaned toward morning training: excess post-resistance exercise energy expenditure over the next two hours was higher after the morning session than after the evening session. But the finding needs caution. Once the researchers adjusted for circadian rhythm patterns, the morning-versus-evening difference was no longer statistically clear.
Why it matters for lifters
For lifters, the useful takeaway is not that everyone should move leg day to breakfast time. The study suggests workout timing can influence short-term energy expenditure, but the effect was measured in only 13 men with prior lifting experience and over a short post-workout window.
If morning training helps a lifter stay consistent, manage appetite, or stack exercise before a busy day, this research gives that choice a reasonable metabolic rationale. If evening training is when performance, adherence, and recovery are best, the study does not show a strong enough advantage to force a switch.
What to watch next
The next question is whether this short-term energy-expenditure signal matters across weeks or months of real training. Larger studies that include women, different ages, heavier loading, and body-composition outcomes would help clarify whether lifting time meaningfully changes fat-loss or cardiometabolic results.
Health disclaimer: This article is for informational purposes only and is not medical advice. People with medical conditions, injuries, or uncertain exercise tolerance should consult a qualified health professional or credentialed coach before changing training timing, intensity, or volume.