How to Become a Morning Workout Person

Mikilah Speer, owner of FemFit Redding, recommends finding that ‘driving force’ that will help you stay consisitent in your workouts. Photo by Rosie Janssen.

Want to start the new year with new health and fitness goals? Whether you are naturally a morning person or tend to be more of a night owl, research shows that those who work out in the morning are more likely to fit their workout into a busy schedule. “As a busy mom of three and a business owner, I know if I don’t get my workout in the morning, it’s never going to happen,” says Mikilah Speer, owner of women’s gym FemFit Redding. She adds, “Early mornings are my ‘me’ time.”

But how can you make that happen if you’d rather stay in bed or if you have responsibilities you have to take care of in the morning? The first thing is to think about why you want to work out in the morning. If you want to do it because it’s what someone says you’re supposed to do, you probably won’t be very motivated. But if you want to do it because you will feel better, that may give you the drive you need to make it happen.

Becoming a morning workout person can be a great way to kick-start your day with energy and productivity. Mikilah says the 5:15 am class is one of their most popular and busy classes at Femfit. Here are some steps to help you make the transition.

Set yourself up for success with adequate sleep

The best way to start a morning workout routine is to set yourself up for success with good-quality rest. A consistent sleep schedule where you go to bed around the same time every night and wake at the same time every day will help. Aim for seven to nine hours of sleep per night. As you establish a regular sleep schedule, try to stick to it even on weekends to regulate your body’s internal clock.

Prepare for your morning routine the night before

Take time the night before to prepare. Lay out your workout clothes, shoes and any other gear you’ll need. If you want to exercise at home, set up your workout area with any equipment you’ll need. It’s also great to have cold water and a nutritious breakfast or snack prepped and ready. Mikilah recommends adding minerals and electrolytes to your water.

Transition Gradually

If you’re used to working out later in the day or not at all, don’t try to make a drastic change overnight. It helps to gradually adjust your schedule by going to bed and waking up five to ten minutes earlier each day until you reach your desired wake-up time.

Create a Morning Routine

Think about what you want to routinely do every morning to get ready to exercise. You may want to get out of bed and begin with a calming activity like stretching, meditation or deep breathing to wake up your body and mind. This can take just a few minutes. Next, try having a glass of water to rehydrate. Then you can gradually increase the intensity of your activities to get your blood flowing.

Choose an exercise you enjoy

If you don’t like what you do, you won’t be very motivated to get up and get started. Choose a workout that you genuinely like doing. This doesn’t mean it’s easy. This could be anything from jogging to yoga, dancing or weightlifting. Enjoyment will make it easier to stick with the routine. “Finding an environment, a workout style and a group of people that motivate you can be the driving force for staying consistent with a morning workout routine,” says Mikilah.

Define the purpose of your workout

What do you want to achieve with your morning workouts? Define what you want. This could be anything from weight loss to muscle gain, improved flexibility or simply feeling more energized throughout the day.

Listen to Your Body

Pay attention to how your body feels in the morning. If you’re excessively tired or sore, it’s OK to take a rest day or do a lighter workout. The goal is to develop the habit to get up and exercise in the morning. You don’t need to run a marathon every day.

Accountability Helps

Think about what will keep you accountable for getting up and working out in the morning. You can find a workout buddy or join a morning exercise class to hold you accountable. Even using fitness apps or devices to track your progress can give you the accountability you need to stay on track.

Reward Yourself

It is important to celebrate your progress. This could be simple accomplishments like getting out of bed earlier or getting more sleep, or it could be more significant achievements like getting a certain number of workouts. Either way, rewards are great motivators. Try things like a healthy post-workout snack, a relaxing shower or some new workout gear.

Be Flexible

We’re not talking about stretching. For you to be successful, you need to be adaptable. There will be times when you can’t stick to your morning workout routine. That’s perfectly fine. The key is to get back on track as soon as you can. A good tip is to think about days. Missing one day is fine but try not to miss two!

You Can Do This!

Remember, it’s important to prioritize your health and well-being. If becoming a morning workout person doesn’t align with your natural rhythms or lifestyle, it’s perfectly OK to find a workout routine that suits you better later in the day. The most important thing is to stay active and consistent in the long-term.

Quick Guide to Morning Workout Success

• Adjust your alarm to wake up five minutes earlier for two consecutive days, followed by an additional five minutes earlier for the next two days, etc. In less than two weeks, you will be accustomed to rising 30 minutes earlier and be able to exercise without any other conflicts.
• Prep for your morning workout during the evening before – Lay out your workout clothes and shoes; set up a coffee maker to be finished by your new wake-up time; fill your water bottle and place it with your keys, license, yoga mat and towel at the door.
• Get up, brush your teeth and get dressed IMMEDIATELY!
• Hydrate! Drink 8 to 10 ounces of water.
• Eat breakfast after your workout to maximize results. “Be sure to replenish your body with good quality protein within 30 to 60 minutes of your workout,” says Mikilah, “and you’ll be off to an amazing day!”