The Early Riser: A Positive Feedback Loop

Have you ever caught a glimpse of one of my 5:30 a.m. classes and thought,

“Who in their right mind chooses to work out this early?”

Fair question. At first glance, waking up before the birds to lift, sweat, or stretch might sound wild — even slightly unhinged. But there’s a reason (or seven) why a growing crew of amazing early risers shows up consistently.

And no, it’s not just because we’re all morning people.

It’s because science — and lived experience — shows that early morning workouts can be a total game-changer.

The Research: Why Early Morning Workouts Work

Better Sleep Quality

A 2014 study in Vascular Health and Risk Management found that people who exercised around 7 a.m. (or earlier) fell asleep faster, had fewer nighttime awakenings, and spent more time in deep, restorative sleep.

Translation: That early sweat session may actually help you sleep better, not worse.

More Energy and Focus

Your body’s natural cortisol levels peak in the early morning — around 8 a.m. This hormone helps regulate energy and stress, and working out during this time means you’re syncing with your biology, not fighting it.

Hello, natural energy boost.

Sharper Cognitive Function

A 2019 study in the British Journal of Sports Medicine found that morning exercisers had better decision-making skills, visual learning, and sustained attention throughout the day.

It’s not just about stronger muscles — it’s about a stronger mind.

More Movement Throughout the Day

Starting your day with movement sets a positive tone. People who exercise early tend to move more throughout the rest of their day.

Momentum is real.

Better Blood Sugar + Blood Pressure Control

For those managing diabetes or high blood pressure, morning workouts have been shown to improve stability and reduce dangerous spikes or drops later in the day.

Improved Weight Management

Studies show that early exercisers are more likely to lose weight, maintain lower BMIs, and stick to their routines long term.

Consistency is king — and the early crowd tends to win.

Mental Health Benefits

Starting your day with movement can reduce stress, anxiety, and depressive symptoms. Plus, morning workouts create structure — something that can feel like a lifeline during tough times.

What Early Mornings Mean to Me

For me, these early morning workouts go way beyond fitness.

They’re about starting my day with a win.

About carving out one moment of strength and control before the chaos sets in.

I’ve struggled with major depressive disorder. Some mornings, just getting out of bed felt impossible. But committing to those early workouts? It became a quiet act of reclaiming my day.

Even when the rest of the day fell apart, I had that.

That victory. That spark. That reminder: I did something powerful for myself.

It’s not about perfection. It’s about self-respect, structure, and pride.

It’s about creating momentum — not waiting around for motivation to show up.

So… Why So Early?

Because it’s quiet.

Because it’s dark.

Because it’s hard.

And that’s where confidence is built.

In the moments when it’s just you, the weights, and your decision to show up anyway.

If you’ve ever been curious, consider this your invitation.

Come try it. See what you’re capable of before the sun even rises.

You might just surprise yourself.