What Are the Benefits of Lifting Weights at Night?

Strength training will help to strengthen and tone your muscles and build bone strength, and you will benefit from strength training whether you work out in the afternoon or at night. Night workouts may be more beneficial for some people than others, especially when it comes to falling asleep at night. Before starting a weight lifting program, talk to your doctor and get a check-up.

  1. Circadian Rhythm

    • Your circadian rhythm is your body's response to the cycle of light and dark. The cycle is about 24 hours and affects your physical and emotional health. The circadian rhythm affects your sleep pattern by stimulating melatonin in response to diminishing sunlight, which makes you feel sleepy. Strenuous activity right before bedtime may disrupt your natural sleep cycle and make it difficult to fall asleep. Others may experience better sleep following a vigorous strength workout. If you decide to lift weights at night, do so no sooner than about three hours before your normal bedtime to give your body time to cool down and your brain time to start producing enough melatonin to help you fall asleep.

    Body Heat

    • Your circadian rhythm also affects body temperature and your metabolism. Your body temperature is lower in the morning than it is in the late afternoon. Body temperature peaks in the afternoon and gradually cools off in preparation for sleep. Your workout will be more productive when your body temperature is at its peak. Your risk of injury is less when your muscles are warm because your tissues and joints are more flexible and have greater blood flow than in the morning. Be sure to warm up properly if you decide to work out in the early evening or at night.

    Better Sleep

    • Resistance training, such as lifting weights, not only helps improve strength, but also strengthens your bones. Lifting weights helps slow or reverse the effects of osteoporosis and can alleviate the pain of arthritis. Building muscle will help increase your stamina and stimulate your metabolism. Lifting weights less than three hours before bedtime can interfere with sleep because your body temperature is too high, though people who work out regularly enjoy better sleep than those who do not work out at all. Time your late-afternoon or evening workout so that your body has plenty of time to cool down before bedtime.

    Frequency

    • The Centers for Disease Control and Prevention recommends that adults strength train at least two days each week on non-consecutive days. Strength training can help prevent muscle loss associated with aging. Try to do between eight and 12 repetitions of each lifting exercise to complete one set. The CDC recommends doing two to three sets of each exercise. Rest for one minute between each set.