Exercise at 4 AM, 5 AM

Bodybuilder sleeping

Early exercise has special benefits. I roll out of bed every morning at around 4 AM or 5 AM to work out. This is something I have placed increasing emphasis on in my life as I have matured. Exercising at this time is right for me.

Morning exercise:Often easiest to stick to. Exercise professionals recommend it. The morning has fewer interruptions.

Long-term exercisers:They tend to work out in the morning. This schedule seems to lead to fewer dropouts.


Fitness Professional's Handbook: people exercising on cover

To get started, let's review some of the literature. One book I consulted was the Fitness Professional's Handbook. It recommends suggests morning exercise is often easiest. There are fewer things to do in the morning.

Exercising in the morning may be easier to stick with than exercising during the day when numerous demands compete for time.

Fitness Professional's Handbook

In my experience, this is true. Morning exercise is done when you have energy after the night's sleep.
And there are no phone calls,
no television programs to watch,
and fewer emails to answer.

4 AM


It is important to start your day off right: not with sugary donuts but with a good workout. This changes so many things about your health. With an increased level of health and fitness, other aspects of your life fall into place.

Tip:You will be able to work more efficiently after your 4 AM workout is over with.

Then:At night, you will have a much easier time of getting to sleep with adequate exercise at 4 AM.

This hour is magical in special ways. It's a private time. You don't have the burden of all the stressors in life piling up on your shoulders again. For me, 4 in the morning is the best part of the day. I haven't yet started worrying.


Pair of neoprene dumbbells

The endorphins released by my workout make me feel even more positive. I am usually done with my workouts by 6 AM. After that point, the worries in my life, the constant burden of stress, start to push me back down.

I don't know if these reasons will convince anyone to start exercising at 4 AM. But I know there are others who also get up early to work out. It is for them, too, a magical experience—something to be cherished and not resented.

So:If I see you at the gym at 4 AM, I hope you can sense the positivity from me at that special hour.

Notice:Just don't catch me on a day where I didn't get in a workout. I would probably be miserable and unhappy.

Get up early

Muscular man in shorts standing by shower

I get up sometime between 4 AM and 5 AM every morning to hit the gym. This is not because I am a disciplined person who likes torturing myself. It is because I look forward to my exercise, which helps me improve my health.

Note:Early exercise routines are more likely to be successful. I provide tips for getting up early to work out.

Bed time. I find it much easier to get up early when I go to bed early. Sometimes I even go to bed at 8 PM to help prepare myself for my early workout. This gives me adequate sleep and makes getting up much earlier.

But:If you have a wild night life and cannot go to sleep that early, it is probably best to skip early workouts.

Make it a habit. Unfortunately, as with all things exercise-related, having practiced doing something many times makes it much easier. For this reason, you have to just keep doing the routine until it becomes habitual.


Coffee has health effects

Without coffee, I can't get going on my workout. I don't necessarily think this is a bad thing. Coffee and tea actually have certain health improving properties. I suggest you not drink too much of them.


It is easier to work out when you enjoy doing it. This means it is probably a bad idea to do anything you hate. Unfortunately we don't always like the things we think we should like. Try to choose a workout you enjoy.

Tip:This will make it easier to get out of bed in the morning and get started each morning.

Getting up early to exercise is a hard thing to do. But it may also be rewarding. If you have done the early-morning routine before, and disliked it, then you know better than to try it again.

But:If you have not, I recommend that you try an early morning workout routine. Go to bed earlier and see if you get up earlier.


Man with muscular chest and triceps: pectoralis

I am an early morning exerciser. Almost every day, I get up at 4 AM to start my exercise routine. I realize this lifestyle is not possible for every person. But I thought I would talk about some of its benefits.

Note:Early morning exercise has many benefits. I offer some tips on how to exercise in the early AM.

The first benefit to getting up early to exercise is intuitive. It is automatic. Think about it—what else is there to do at 4 or 5 AM? The stock market is not open, no one is around to call on your phone, you won't get any calls.

And:Most restaurants are not open, stores are not open, and no one is at your workplace.

So:Exercise is more automatic because there are no other temptations at this time of day.

Motivation Details


Strong and healthy: tips

It is cool in the morning. This means that you might not need sunscreen most of the time. A hat could do instead. The cool air might invigorate you. It might make you more motivated to get warmed up.

Tip:As with most things exercise-related, your mindset is key. When you get your early exercise, you can feel good afterwards.

Because you recently exercised, you will also be more likely to stick to your dietary guidelines. The early exercise seems to help people stay motivated throughout the day to continue their fitness plans.


There are many benefits to early morning exercise. Perhaps the most important benefit is people are most likely to stick to their exercise plans. So you keep exercising and this yields the best results.

Strong: Motivation