Fitness
How This Self Proclaimed Night Owl Transformed Herself Into A Morning Workout Person
There are two types of athletes: the 4 a.m. warriors, and those who would rather carry dumbbells all day than work out in the morning. If you asked me three months ago, I would have chosen the latter. But now, over halfway through marathon training and several 6 a.m. alarms later, I’ll admit it: I’m a changed person.
As I planned out my marathon training schedule, nothing sounded worse than waking up with the sun to run 16 miles—especially on a Saturday. I’ve learned to not only embrace the challenge but thrive under it. And I have never felt stronger and healthier, both as a runner and human being. I credit the transformation to one small change: a morning workout routine.
Dreading that morning sweat? Here are five benefits to an a.m. workout that will get you out of bed in the morning, plus exactly how to get started, from 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 dietician based in New York City.
Benefits Of A Morning Workout Routine
1. It contributes to better sleep quality.
Exercise in general can help improve various aspects related to sleep which can lead to improved wellbeing, increased energy, reduced stress, and simply feeling well-slept, according to a 2024 study in Scientific Reports. Older research looked specifically at early 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 your circadian rhythms,” says Alexa Noban, CPT, a fitness coach in New York City. “Exposure to morning light tells your body that 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 improved recovery and overall health.”
2. It boosts your mood.
Nothing feels better than checking off a workout before a busy day ahead. Exercise releases endorphins, the “feel-good” hormone that helps you achieve a post-workout high. Think of it as a natural energy boost sans caffeine. “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 could help you to be more productive.
Morning exercise is good for both your body and brain. “You’ll find that you’re sharper and more productive throughout the day because your body has already gotten moving,” says Noban. “Studies have shown that exercise can improve memory and problem-solving skills, so that morning sweat session is also a mental workout.”
4. It may help with weight loss.
Sticking to a workout schedule is key when it comes to fitness gains and weight loss, if that’s what you’re going for. Consistent morning exercise in particular may help you make it a habit, and lead to more overall exercise, according to a 2020 review in Exercise and Sport Sciences Reviews. And that’s a good thing for any goal!
5. It plays a key role in injury prevention.
By getting active early, your muscles will be primed for optimal performance the rest of the day—and that may decrease the risk of injury, says Lindsay Pantaleon, CPT, a trainer at DOGPOUND.
Pro tips for getting started with a.m. workouts
If you’re not a morning person, getting your head off the pillow to start breaking a sweat can be tough. These pro tips can help:
1. Define your “why.”
Whether your motivation is mental or physical, having a clear idea as to why you want to get out of bed in the morning is crucial. “It’s so easy to skip a workout when you face even the smallest inconvenience, like taking time off for vacation, getting bad sleep, or when your gym buddy bails,” says Noban. “If your ‘why’ is strong, it’ll push you through those tough moments and keep you going, 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 suffering, and running gave me a new passion and purpose. Since then, it has been a source of strength for me and a major mood booster.
2.Put a plan in place.
Choosing a workout in advance helps avoid wasting time figuring out what to do once you’re awake, per Noban (and morning exercisers everywhere). No workout class, no problem. Check out the Women’s Health workout finder for personalized workout and plan recommendations.
Always have a plan as a Women’s Health+ member. Join today.
3. Prepare the night before.
To avoid the hassle of getting your gear ready in the morning, lay everything out the night before. Noban recommends getting workout clothes and sneakers ready, and even a healthy breakfast in the fridge (expert reccos below!).
Trainer Calyn Brooke prepares a cup of coffee to kick off 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 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 for my morning workouts.”
4. Have someone hold you accountable.
Noban suggests making a plan to work out with a friend you don’t want to flake on, join a running club, or enroll in an online fitness company. “If you prefer working out alone, maybe sign up for a class where you have to show up to avoid a fee,” Noban suggests.
5. Never hit the snooze button.
The snooze button is the greatest enemy to a morning workout. To avoid an endless loop of extra sleep, Noban says to put your phone across the room, so you have to get out of bed to turn off your alarm. If you really want to get moving, don’t let yourself press “stop” until you’ve made your bed.
6. Try “habit stacking.”
If you find yourself dragging your feet, attach your workout to a habit you already enjoy. For example, Noban suggests pairing a workout with a podcast, audiobook, or playlist to stay engaged. Planning a reward—like a post-class smoothie—ahead of time can also help, as can simply planning to run through your favorite park rather than on the treadmill.
Frequently Asked Questions
How do you stay safe running outdoors before sunrise?
Meeting a friend in the mornings will not only hold you accountable but provide safety in numbers. If you run alone, make sure to tell someone your route and estimated run time, and bring your phone.
If you listen to music, lower the volume so you can hear your surroundings, or only use one headphone. Physical therapist Lisbeth Jennings, PT, DPT, suggests wearing bright-colored clothing and accessories, and considering a headlamp, light-up vest, and something reflective. Carry a form of ID, and if you wear an Apple Watch or other fitness tracker with the feature, program emergency contacts into it.
Should you eat before or after a morning workout?
Ideally, both. If you’re working out right after you wake up, try to eat something small with easily-digestible carbs to avoid getting an upset stomach, especially if you’re going on a run. A banana fits the bill and you might consider adding a little almond butter, which Claire Rifkin, MS, RDN, says is a source of fat and protein that will help keep you full and sustain your energy throughout your workout. Other suggestions from Rifkin include oatmeal with honey and chia seeds or apple slices with a handful of pistachios.
If you’re awake for one to two hours prior to getting a workout in, you’re safe to eat a normal breakfast. Afterwards, prepare a balanced meal with protein, carbs, and fats to refuel.
How do you ensure your morning workout doesn’t make you tired the rest of the day?
Make sure you’re getting roughly eight hours of sleep the night before (and ideally every night). Hydrate well and ensure your dinner has a mix of protein, carbs, and fat. If you aren’t a morning person, Jennings recommends gradually setting your alarm earlier over a few days to warm up to waking up early. And remember to fuel before and afterwards to replenish your energy stores for the day.
Morning Workout Inspo
“I personally think the best type of exercise to do in the mornings is the one that you’re most likely to get up and feel excited to do,” says Jennings. “If the thought of a run motivates you to get out of bed, schedule your runs in the morning.” If you’d rather lift or do a class, do that.
That said, if you’re looking for more direction, Pantaleon recommends a functional strength workout since these movements mimic the ones you’ll do throughout your day, helping to warm up your muscles and joints. Grab a pair of dumbbells or kettlbells and try this total-body routine she curated.
Instructions: Compete 3 to 4 sets of 8 to 12 reps of each of the following exercises. Choose weights ranging from 10 to 30 pounds based on your experience. If you’re new to exercise, try the moves with just your bodyweight first, and consider consulting with a personal trainer to master form.
Goblet Squat
Suitcase Deadlift
Farmer’s Carry
Overhead Press
SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.
iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.
“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”
When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.
“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”
Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.
“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”
Copyright 2026 Dakota News Now. All rights reserved.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
Share your experience
You can post your question to the panel using this form.
If you’re having trouble using the form, click here. Read terms of service here and privacy policy here.
Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
Sign up here.
“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
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