Imo, it’s easier to lift first thing in the morning; as your ‘whiney’ senses aren’t fully active making it easier to mindlessly do the reps as prescribed.
You should stretch + warmup and you will be fine.
Do you currently have a warmup/static-stretching/foam-rolling routine?
It might take a couple workouts for you to mentally get used to working out that early. There’s no reason for not being able to, many people workout at that time or even earlier without issue. It’s not like your body “shuts down” and it’s not like you’re literally rolling out of bed into a squat rack, you have a bit to wake up.
I do most of my training at 6 am. There are no dangers other than not getting a proper warm-up. On deadlift and squat day I do about 5 sets with the bar, then do 5-6 sets with about 10% jumps until I reach the 5/3/1 sets. Pound some coffee if You need it.
I remember reading an article some time ago about it being dangerous lifting that early due to spinal fluid not being properly circulated or something…
Can’t find the article now though.
Just don’t personally know of any powerlifters who lift in the morning. All the guys I know who workout in the morning are cardio bunnies!
I have been lifting exclusively In the morning for the past year. I wake up at 5:15 and by 6:00 I am doing the agile 8 as a warm up. Yesterday by 6:30 I was doing top half squats with 455. My back feels great.
Lift in the morning, it’s the best way to go!
I know The article you are talking about, but by the time I am done brewing my coffee, taking my morning shit and showering, my spine is back to its normal position with the fluid pushed out.
I would give your body at least 1/2 hr of standing time before hitting the weights to help push the fluid out, if you are really concerned about it. Of course if anything doesn’t feel right, listen to your body and change your approach.
If you read Stuart McGill’s stuff he talks about loading the spine being more dangerous first thing in the morning because overnight your discs swell up a bit because they are not being compressed by gravity. I don’t think the extra risk is all that significant and I don’t think it takes long being up and moving to that risk to return to normal. I have gone through periods of lifting in the morning and never had an issue. Even if this is true, if you lift with proper technique it should be a non-issue anyways.
I prefer morning. If I wait until after work then I feel lazy/tired and a lot less likely to do it. It’s a bitch to get up early at first but you get used to it. And you feel so much better when it’s done! Ready to tackle anything the day throws at you.
I’ve been training “John Broz style” or “Beyond 5/3/1 Training maximally” for two years, and usually I squat my daily (or training) max one hour after waking up. No back problem so far.
For warm-up, I took Jim’s advice: De Franco’s “Agile 8” is quick and effective.
