Benefits of early mornign training-Niamh's top 5

Early morning training has a reputation for being “hardcore” — alarms before sunrise, dark mornings, and bleary eyes. But the athletes, professionals, and parents who commit to it rarely go back. Why? Because the benefits are far bigger than just getting the session done.

Training early doesn’t just change your schedule. It changes your physiology, your mindset, and your entire day.

Here are five powerful reasons why early morning training can be one of the best decisions you make for both your body and your mind.

1. It Sets Your Hormones Up for the Day

Your body naturally produces higher levels of cortisol in the early morning. This isn’t a bad thing — it’s your built-in “get up and go” hormone.

When you train at this time, you use that cortisol spike productively:

  • You improve insulin sensitivity

  • You regulate stress hormones instead of letting them build

  • You stimulate fat metabolism

  • You improve your natural circadian rhythm

Instead of stress accumulating throughout the day, you burn it off before the day even begins.

2. You Build Mental Resilience Before 7am

There is something psychologically powerful about doing something difficult before most people are awake.

Early training:

  • Builds discipline and consistency

  • Develops mental toughness

  • Reduces decision fatigue later in the day

  • Creates a strong sense of achievement before work even starts

You start the day having already won.

3. Your Energy Levels Are More Stable All Day

Many people hit an afternoon slump. Those who train early rarely do.

Why?

Morning exercise:

  • Improves blood glucose control

  • Enhances circulation and oxygen delivery

  • Stimulates endorphins and dopamine

  • Increases alertness for hours afterwards

Instead of relying on caffeine, your energy is naturally elevated.

4. You’re Far Less Likely to Skip It

Life happens. Meetings run over. Kids get sick. Traffic builds. Motivation drops.

When you train early, nothing has had a chance to derail you yet.

This consistency is what leads to:

  • Better long-term fitness results

  • Improved body composition

  • Better habit formation

  • Reduced guilt and stress about “trying to fit it in later”

5. It Improves Sleep Quality at Night

This one surprises people.

Training early helps regulate your circadian rhythm, which means:

  • You fall asleep faster

  • You get deeper, more restorative sleep

  • You wake up feeling more refreshed

The body loves rhythm. Early training helps create it.

Final Thought

Early morning training isn’t about being extreme. It’s about working with your biology instead of against it.

You start the day calmer, sharper, stronger, and already accomplished.

And that mental edge carries into everything else you do.

If you’ve ever considered it, try it for two weeks.

You may never go back.

Niamh Buffini