For many, a poor night's sleep feels like a valid excuse to skip the gym. New research suggests you might not need to.
A 2024 study examined the effects of sleep deprivation on muscle growth. Researchers tracked 36 men new to strength training. One group averaged seven hours of sleep, another averaged just five hours, and a control group slept more than seven hours but did not exercise.
The five-hour and seven-hour groups both performed resistance band workouts. The results were clear: Both exercising groups gained significantly more muscle than the non-exercising control group. For some muscle groups, the seven-hour sleepers saw slightly better gains, but for others, the results were nearly identical.
The study's authors concluded the common seven-hour sleep minimum can be "relaxed" when considering muscle strength recovery.
The research has limitations-it focused on untrained men using resistance bands. However, it supports a core fitness principle: Consistency trumps perfection. Waiting for ideal sleep conditions often means training less. Regular effort, even when tired, yields better results than sporadic "perfect" sessions.
Wearable devices like the Oura ring or Fitbit can track sleep patterns, but a low score should not automatically cancel a workout. The key is showing up.