There are two types of athletes. The warrior who fights at 4 a.m. and the person who would rather carry dumbbells around all day than train in the morning. If you had asked me three months ago, I would have chosen the latter. But now that I’m halfway through marathon training and several 6 a.m. alarms have gone off, I admit it. I’m a strange person.
When I was planning my marathon training schedule, there was nothing worse than waking up with the sun and running 10 miles, especially on a Saturday. I learned not only to accept challenges, but to grow in them. And I have never felt so strong and healthy, both as a runner and as a person. I believe this change is due to a small change in my morning workout routine.
Are you afraid of morning sweat? Here, experts share 5 benefits of a morning workout to get you out of bed in the morning, and exactly how to get started.
Meet the expert: Alexa Norban, CPT, is a fitness coach in New York City. Lindsey Pantaleon, CPT, is a trainer at DOGPOUND. Karyn Brook, CPT, is a trainer in Arizona. Lisbeth Jennings, PT, DPT is a physical therapist in New York City. Claire Rifkin, MA, RDN, is a nutritionist based in New York City.
Benefits of a morning workout routine
1. Contributes to improving sleep quality.
A 2024 study published in Scientific Reports found that exercise in general can help improve various aspects related to sleep, including improved health, increased energy, reduced stress, and simply a better night’s sleep. It can lead to sensations. Older studies specifically looked at early morning exercise and found that it led to lower nighttime blood pressure and improved sleep quality.
“Morning exercise, especially when done outdoors, helps set your circadian rhythm,” says Alexa Norban, CPT, a fitness coach in New York City. “Exposure to morning light tells your body that it’s time to wake up and be alert, preparing you for a better night’s sleep. This rhythm makes it easier to fall asleep and stay asleep, helping you recover and stay asleep. It leads to improved overall health.”
2. It lifts your mood.
Nothing feels better than completing a workout before a busy day. When you exercise, you release endorphins, the “feel good” hormones that increase your post-workout euphoria. Think of it as a natural energy boost without the caffeine. “Physical activity increases blood flow, delivering more oxygen and nutrients to your muscles and brain, so you feel more energized throughout the day,” Norvan says.
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3. May help improve productivity.
Morning exercise is good for both your body and brain. “You’ll find that you’re more alert and more productive throughout the day because your body is already moving,” Norvan says. “Studies have shown that exercise improves memory and problem-solving skills, so your morning sweat session can also be a mental workout.”
4. May help with weight loss.
When it comes to improving your fitness and losing weight, it’s important to stick to a workout schedule if that’s what you’re aiming for. According to a 2020 review in Exercise and Sport Sciences Reviews, consistent exercise, especially in the morning, can help form a habit and lead to an increase in overall physical activity. And that’s good for any goal!
5. Plays an important role in injury prevention.
DOGPOUND trainer Lindsey Pantaleon, CPT, says getting active early to prepare your muscles for optimal performance for the rest of the day can reduce your risk of injury. states that there is.
Pro tips for starting your morning workout
If you’re not a morning person, it can be difficult to get your head off the pillow and start sweating. These pro tips will help you if:
1. Define your “why.”
Whether your motivation is mental or physical, it’s important to be clear about why you want to get out of bed in the morning. “It’s easy to skip a workout when you’re faced with the smallest inconvenience, like taking time off, not getting enough sleep, or your gym buddy being closed,” Norvan says. “If your ‘why’ is strong, it can carry you through difficult moments and keep you going, even when you’re really unmotivated.”
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Personally, my “why” is to feel strong both mentally and physically. I started running during the pandemic, and even though my mental health was deteriorating, running has given me new passion and purpose. Since then, it has been a source of strength and a great uplifter for me.
2. Make a plan.
Choosing your workout ahead of time can help you avoid wasting time thinking about what to do once you wake up, says Norvan (and morning exercisers everywhere). No training classes? No problem. Check out the Women’s Health Workout Finder for personalized workouts and recommended plans.
Always plan as a Women’s Health+ member. Join us now.
3. Prepare the night before.
Prepare everything the night before to save yourself the trouble of preparing your supplies in the morning. Norvan recommends stocking up on workout clothes and sneakers, and even stocking the fridge with a healthy breakfast (see what our experts say below!).
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Trainer Karyn Brooke prepares coffee to start her morning. “I love a good cup of coffee, so I need some ‘me time’ before I start training,” Brooke says. “Years ago, I invested in a coffee maker and set it to brew at a specific time in the morning the night before. It has made a huge difference to my morning training.”
4. Hold someone accountable.
Norvan suggests making a plan to work out with a friend you don’t want to cheat on, join a running club, or sign up with an online fitness company. “If you want to work out alone, sign up for a class that requires attendance to avoid fees,” Norvan suggests.
5. Never hit the snooze button.
The snooze button is your morning workout’s biggest enemy. To avoid an endless loop of extra sleep, Norvan says to put your phone across the room so you don’t have to get out of bed to turn off the alarm. If you really want to move, don’t press “stop” until you’ve finished making your bed.
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6. Try “habit stacking.”
If you feel like you’re dragging your feet, try tying your workout into a routine you already enjoy. For example, Norvan suggests pairing your workout with a podcast, audiobook, or playlist to help you stay focused. It can also be helpful to plan ahead for a reward, such as a smoothie after class. It’s also helpful to plan a run at your favorite park instead of on the treadmill.
FAQ
How can I safely run outdoors before sunrise?
Meeting a friend in the morning not only holds you accountable, but also gives you security in numbers. If you’re running alone, be sure to tell someone your route and estimated run time, and bring your cell phone.
apple apple watch series 10
The WatchOS11 update includes a check-in feature that lets you notify friends and family when you start and end your workout directly from the Workout app. Perfect for feeling secure during your morning run.
If you listen to music, turn the volume down so you can hear your surroundings, or use only one pair of headphones. Physical therapist Lisbeth Jennings, PT, DPT suggests wearing brightly colored clothing and accessories and considering headlamps, light-up vests, and reflective items. Carry your ID with you and program your emergency contacts if you wear an Apple Watch or other fitness tracker with this feature.
Should you eat before or after your morning workout?
Ideally both. If you’re going to work out right after you wake up, especially if you’re running, try to eat a small amount of something with easily digestible carbohydrates to avoid an upset stomach. Bananas are perfect for this, and you might consider adding a little almond butter. Claire Rifkin, MSc, RDN, says almond butter is a source of fat and protein that helps keep you full and energized during your workout. Rifkin’s other suggestions include oatmeal with honey and chia seeds and apple slices with a handful of pistachios.
It’s okay to eat a regular breakfast as long as you’re awake for an hour or two before you start training. Then, replenish your diet with a balanced diet of protein, carbohydrates, and fat.
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How can I make sure that my morning workout doesn’t leave me tired all day?
Get about 8 hours of sleep the night before (ideally each night). Stay well hydrated and make sure your dinner includes protein, carbohydrates, and fat. If you’re not a morning person, Jennings recommends gradually setting your alarm earlier over a few days to warm up to waking up early. And be sure to fuel up before and after to replenish your energy stores for the day.
morning workout inspiration
“Personally, I think the best exercise to do in the morning is one that gets you up and excited to do it,” says Jennings. “If the thought of running makes you want to get out of bed, schedule a run in the morning.” If you want to lift or do a class, do it.
That said, if you’re looking for more direction, Pantaleon recommends functional strength training. These movements mimic movements you do throughout the day and help warm up your muscles and joints. Grab some dumbbells or kettlebells and try this full-body routine she created.
Instructions: Perform 3-4 sets of 8-12 reps of each exercise below. Based on your experience, choose a weight in the range of 10 to 30 pounds. If you’re new to exercising, consider trying out the moves with just your own body weight first and working with a personal trainer to learn your form.
