16 benefits of morning workouts

The best time to exercise is ultimately one that fits your lifestyle, sleep habits, and preferences.

After all, squeezing in a workout at 7 PM because you couldn’t resist sleeping in is better than skipping it entirely.

However, there are numerous benefits to skipping the snooze button and working out early in the morning.

With insights from personal trainer James Stark, co-founder of Starks Fitness, here are 16 compelling reasons to hit the gym before 9 AM:

16 Benefits of Morning Workouts

The first few hours of the day set the tone for how the rest unfolds. Here are 16 benefits of working out in the morning that might encourage you to set your alarm earlier:

1. Fewer Distractions

Upon waking, you're disconnected from your daily to-do list and tasks. For an hour or two, free from work and social commitments, you can focus intensively on your workout. Plus, in the morning, interruptions from calls, texts, and social media are less likely.

2. Reduced Appetite

Surprisingly, a morning workout can curb food cravings. A study from Brigham Young University found that 45 minutes of morning exercise reduced emotional responses to food images.

Participants were less tempted by food and did not eat extra to compensate for calories burned.

3. Increased Overall Activity

Instead of exhausting you, morning exercise can motivate you to stay active throughout the day.

The same study showed participants increased their total physical activity on days they worked out in the morning.

"Once you've overcome the hurdle of getting to the gym, it sets a positive tone and encourages you to choose the stairs over the elevator," says Stark.

4. Increased Fat-Burning

Exercising on an empty stomach, or "fasted cardio," might enhance fat-burning if weight loss is your goal. A study in the British Journal of Nutrition found that working out before breakfast burned up to 20% more fat than workouts later in the day.

5. Improved Decision Making

Morning workouts can boost your brainpower. Moderate-intensity exercise in the morning enhances cognitive performance—such as decision-making, attention, and visual learning—throughout the day, according to the British Journal of Sports Medicine.

Adding brief walking breaks throughout an eight-hour day also improved short-term memory.

6. Fire Up the Brain

Morning workouts may align better with your circadian rhythm, which involves hormone release like cortisol.

Known as the "stress hormone," cortisol also makes you feel awake and alert. It typically peaks around 8 AM and decreases in the evening.

7. Energy Boost

Regular exercise boosts energy and reduces fatigue. A study in Psychotherapy and Psychosomatics found that inactive individuals with persistent fatigue increased energy levels by 20% and reduced fatigue by 65% through regular exercise. An early workout provides more energy for the entire day.

8. Mood Boost

Exercise releases mood-enhancing brain chemicals such as dopamine, norepinephrine, serotonin, and endorphins, promoting well-being. It also balances stress hormones like adrenaline and cortisol.

"Exercise is known for boosting endorphins, the body's feel-good hormones, setting you up for a productive day," says Stark. "Leaving the gym will lift your mood and prepare you to tackle the day."

9. Better Food Choices

Regular exercise can alter food preferences, increasing cravings for fruits and vegetables.

Analysis by Indiana University found that those who exercised regularly ate more fruits and vegetables than those who didn’t.

"Having made the effort to get to the gym, you're more likely to make healthier food choices," says Stark.

10. Build Muscle Faster

Testosterone, crucial for muscle growth and recovery, is highest upon waking.

A morning workout maximizes these benefits, as testosterone boosts neurotransmitters that promote tissue growth, interacts with DNA receptors to stimulate protein synthesis, and raises growth hormone levels essential for muscle repair.

11. Better Sleep

While evening workouts may increase your alertness before bed, morning workouts promote better sleep.

An Appalachian State University study found that adults who exercised at 7 AM fell asleep faster and enjoyed better quality sleep than those exercising later in the day.

12. Reduced Diabetes Risk

Morning workouts may decrease the risk of type 2 diabetes by regulating blood sugar.

A KU Leuven University study showed that participants who exercised on an empty stomach had better glucose tolerance and insulin sensitivity than those who consumed carbs before and during exercise.

13. Reduced Blood Pressure

Regular exercise helps manage blood pressure, and morning workouts can amplify this effect.

Appalachian State University research found that 7 AM exercisers reduced their blood pressure by 10% compared to those working out at 1 PM and 7 PM, with further reductions at night.

14. Habit-Forming

Exercising before the world wakes up increases consistency.

According to the American Psychological Association, the most consistent exercisers are those who establish a habit, which positively impacts other health aspects.

Consistent wake-up times reinforce circadian rhythms, optimizing bodily functions.

15. Enjoy a Caffeine Boost

Having an espresso before an evening workout may disrupt sleep, but skipping it can result in a less effective workout.

Caffeine before exercise boosts speed, endurance, and calorie burn. Schedule your workout for the morning to allow caffeine to leave your system by bedtime.

16. Post-Workout Glow

When your heart rate rises, blood vessels expand, circulating more blood—including to the skin.

This blood flow nourishes cells with oxygen and removes cellular debris, resulting in a healthy post-workout glow.

Source: uk

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.