Buzz
Is it a good idea to exercise when you're sleep-deprived? A recent study provides practical insights, revealing that individuals who consistently slept just five hours still achieved significant strength gains using resistance bands. I’ll explore the study in more detail later, but let’s start with the fundamentals.
What’s the ideal amount of sleep for muscle development?
A balanced lifestyle requires sufficient sleep, typically ranging from seven to nine hours, varying by individual. For those who exercise frequently, their sleep requirements might increase; athletes often need nine to 10 hours of rest.
For muscle growth specifically, there’s no exact number of sleep hours required. Brad Schoenfeld, an exercise science researcher who shared insights on the new study via Instagram, noted in his post that while a minimum amount of sleep is likely necessary for progress, “the precise amount remains unclear and likely varies from person to person.”
In simpler terms, science hasn’t yet provided a clear answer, but it’s safe to say that getting far too little sleep won’t cut it. Seven hours might suffice, but what about five? That’s exactly what the study examined.
Is it possible to build muscle with just five hours of sleep per night?
Yes, it’s highly likely! While this recent study isn’t the definitive answer (no single study ever is), it provides compelling evidence suggesting that five hours of sleep might be sufficient.
You can access the complete study here. The participants were men with no prior strength training experience, and those with diagnosed sleep disorders were excluded. The 36 participants were split into three groups: one averaging seven hours of sleep nightly, another averaging around five hours, and a control group sleeping more than seven hours per night.
In the study, the control group did not engage in exercise, while the seven-hour and five-hour groups did. (You could consider the control group as representing the scenario of skipping the gym to sleep in.)
The findings? The seven-hour group showed slightly better muscle gains than the five-hour group in some areas, but overall, their results were comparable. Both exercising groups outperformed the non-exercising control group in muscle growth. The researchers noted: “The findings indicate that the traditional seven-hour minimum sleep requirement may not be as critical for muscle strength recovery as previously thought.”
The study has limitations, such as focusing solely on men, using resistance bands instead of free weights, and involving untrained participants (who typically see faster muscle growth). However, the results align with what most trainers or fitness enthusiasts would say: While a full night’s sleep is ideal, it’s not a strict requirement for making gym progress.
Consistency outweighs perfection in the details
How is this possible if rest is crucial for muscle growth? For starters, rest isn’t a rigid, uninterrupted requirement. (You don’t necessarily need complete rest days if your training intensity is managed well, though that’s a separate discussion.)
Ultimately, the most valuable lesson seasoned gym enthusiasts want to share with beginners is this: Doing most things correctly most of the time far outweighs the rare occasions when everything aligns perfectly. If you only work out after a perfect night’s sleep, you might not train as often as you’d prefer. Focus on consistency—showing up to the gym whenever possible—and you’ll be in a far better position to achieve your fitness goals.
