There are two types of athletes: the 4 a.m. warriors and those who prefer carrying dumbbells all day rather than training in the morning. If you asked me three months ago, I would have chosen the latter option. But now, halfway through marathon training and several 6 a.m. alarms later, I admit it: I’m a changed person.
As I planned my marathon training schedule, nothing seemed worse than waking up to the sun to run 15 miles — especially on a Saturday. I learned to not only accept the challenge, but also to thrive from it. And I have never felt stronger or healthier, both as a runner and as a human being. I credit the transformation to one small change: a morning exercise routine.
Dreading that morning sweat? Here are five benefits of a morning workout that will get you out of bed in the morning, plus exactly how to get started, from the experts.
Meet the experts: Alexa Noban, CPT, is a fitness coach in New York City. Lindsay Pantaleon, CPT, is a trainer at DOGPOUND. Calyn Brooke, CPT, is a trainer in Arizona. Lisbeth Jennings, PT, DPT, is a physical therapist in New York City. Claire Rifkin, MS, RDN, is a registered dietitian based in New York City.
Benefits of a morning exercise routine
1. Contributes to better sleep quality.
Exercise in general can help improve several aspects related to sleep, which can lead to improved well-being, increased energy, reduced stress and simply feeling good sleep, according to a 2024 study in Scientific Reports. Older research looked specifically at morning exercise and found that it led to a decline in nighttime blood pressure, which contributed to better sleep.
“Morning exercise, especially if done outdoors, helps regulate circadian rhythms,” says Alexa Noban, CPT, a fitness coach in New York City. “Exposure to morning light tells your body it’s time to be awake and alert, which sets the stage for better sleep at night. This rhythm makes it easier to fall asleep and stay asleep, leading to better recovery and overall health.”
2. Improves your mood.
Nothing feels better than finishing a workout before a busy day. Exercise releases endorphins, the “feel-good” hormone that helps you achieve a post-workout high. Think of it as a caffeine-free natural energy boost. “You’ll feel more energized throughout the day because physical activity increases blood flow, delivering more oxygen and nutrients to your muscles and brain,” says Noban.
3. It can help you be more productive.
Morning exercise is good for the body and brain. “You’ll find that you’re sharper and more productive throughout the day because your body has already started moving,” says Noban. “Studies have shown that exercise can improve memory and problem-solving skills, so your morning sweat session is also a mental workout.”
4. May help with weight loss.
Following an exercise schedule is key when it comes to fitness gains and weight loss, if that’s what you want. Consistent morning exercise, in particular, can help you form a habit and lead to more general exercise, according to a 2020 review in Exercise and Sport Science Reviews. And that’s good for any goal!
5. Plays a key role in preventing injuries.
By getting active early, your muscles will be primed for optimal performance throughout the rest of the day—and that can lower your risk of injury, says Lindsay Pantaleon, CPT, trainer at DOGPOUND.
Pro Tips for Starting Morning Workouts
If you’re not a morning person, getting your head off the pillow to start sweating can be difficult. These pro tips can help:
1. Define your “why”.
Whether your motivation is mental or physical, it’s crucial to have a clear idea of why you want to get out of bed in the morning. “It’s so easy to skip a workout when you face even the smallest inconvenience, like taking time off on vacation, sleeping poorly, or your gym buddy quitting,” says Noban. “If your ‘why’ is strong, it will drive you through those difficult times and keep you moving forward, even when you really don’t feel like it.”
Personally, my “why” is to feel strong both mentally and physically. I started running during the pandemic when my mental health was in crisis, and running gave me a new passion and a new purpose. Since then, it has been a source of strength for me and a great mood booster.
2.Put a plan into practice.
Choosing a workout in advance helps you avoid wasting time trying to figure out what to do when you’re awake, according to Noban (and morning exercisers everywhere). No gym class, no problem. Check out the Women’s Health Workout finder for personalized workout and plan recommendations.
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3. Prepare the night before.
To avoid the hassle of preparing your equipment in the morning, prepare everything the night before. Noban recommends preparing workout clothes and sneakers, and even a healthy breakfast in the fridge (expert recommendations below!).
Coach Calyn Brooke makes a cup of coffee to start her morning. “I love a good cup of coffee and need that ‘me time’ before I start my workout,” says Brooke. “Years ago, I invested in a coffee maker that I set up the night before to brew at a specific time in the morning. Having that hot cup of coffee waiting for me as soon as I get up has been a game changer in my morning workouts.”
4. Ask someone to hold you accountable.
Noban suggests making a plan to work out with a friend you don’t want to irritate, joining a running club, or signing up with an online fitness company. “If you prefer to work out alone, perhaps sign up for a class where you have to show up to avoid being charged,” suggests Noban.
5. Never hit the snooze button.
The snooze button is the biggest enemy of a morning workout. To avoid an endless cycle of extra sleep, Noban says to place your phone on the other side of the room so you have to get out of bed to turn off your alarm. If you really want to move, don’t let yourself press “stop” until you’ve made your bed.
6. Try “accumulating habits”.
If you find yourself dragging, link your workout to a habit you already enjoy. For example, Noban suggests combining a workout with a podcast, audiobook, or playlist to stay engaged. Planning a reward — like a post-class smoothie — in advance can also help, as can simply planning to run in your favorite park instead of on the treadmill.
FAQ
How do you stay safe running outside before sunrise?
Meeting a friend in the morning will not only hold you accountable but also provide safety in numbers. If you run alone, tell someone your route and estimated running time, and bring your phone.
Apple Apple Watch Series 10
The WatchOS11 update has a Check In feature that lets you notify friends and family when you start and finish a workout, directly from the Workout app. It’s great for feeling safer during morning runs.
If you listen to music, turn down the volume so you can hear your surroundings, or just use one earbud. Physical therapist Lisbeth Jennings, PT, DPT, suggests wearing brightly colored clothing and accessories and considering a headlamp, lighted vest, and something reflective. Carry an ID with you, and if you use an Apple Watch or other fitness tracker with the feature, program emergency contacts into it.
Should you eat before or after your morning workout?
Ideally, both. If you’re exercising soon after waking up, try to eat something small with easily digestible carbohydrates to avoid an upset stomach, especially if you’re going for a run. A banana is fine, and you might consider adding some almond butter, which Claire Rifkin, MS, RDN, says is a source of fat and protein that will help keep you full and maintain your energy during your workout. Other suggestions from Rifkin include oatmeal with honey and chia seeds or apple slices with a handful of pistachios.
If you stay awake for one to two hours before starting your workout, it’s safe to eat a regular breakfast. Then, prepare a balanced meal with protein, carbs, and fat to refuel.
How do you ensure your morning workout doesn’t leave you tired for the rest of the day?
Make sure you get about eight hours of sleep the night before (and preferably every night). Stay well hydrated and make sure your dinner has a mix of proteins, carbohydrates and fats. If you’re not a morning person, Jennings recommends gradually setting your alarm earlier over the course of a few days to prepare yourself for waking up early. And remember to fuel up before and after to replenish your energy reserves for the day.
Morning Workout Inspo
“Personally, I think the best type of exercise to do in the morning is the one you’re most likely to get up and feel excited about doing,” says Jennings. “If the thought of running motivates you to get out of bed, schedule your runs in the morning.” If you prefer to lift weights or take a class, do that.
That said, if you’re looking for more direction, Pantaleon recommends functional strength training, as these movements mimic the ones you’ll do throughout the day, helping to warm up muscles and joints. Grab a pair of dumbbells or kettlebells and try this full-body routine she put together.
Instructions: Compete 3 to 4 sets of 8 to 12 repetitions of each of the following exercises. Choose weights that range from 10 to 30 pounds based on your experience. If you’re new to exercise, try the bodyweight-only moves first and consider consulting a personal trainer to master the form.
Goblet Squat
Suitcase deadlift
Farmer transport
Suspended press
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