Daddy’s home — and he’s working out at 2 a.m.
For many, Sunday is built for sleeping in, eating brunch and easing into the coming week. For Mark Wahlberg, when the clock strikes 2 on the Sabbath, it’s time to boogie to the gym.
The 53-year-old movie star, entrepreneur and father of four used to be fond of the 4 a.m. workout. Now, he has taken the early-bird ethos to another level, revealing his extreme — and extremely early — workout routine in a new Instagram video.
“My week starts on Sunday🙏2 am 🥶,” he posted on Sunday.
Clad entirely in Municipal, even down to the blue underwear —he co-founded the sportswear brand in 2019—Wahlberg is seen moving through a variety of exercises, including weighted calf raises, chest presses, forward tricep extensions and incline pushups.
“We’re getting after it,” Wahlberg said.
But should we mere mortals be getting after it at 2 a.m.? Not so fast.
Chris Pruitt, CEO of WorkoutHealthy.com and a certified personal trainer, tells The Post that Wahlberg’s regimen is suited to his specific lifestyle and doesn’t necessarily translate to the masses.
“Exercising at 2 a.m. can be beneficial for those with unconventional schedules,” Pruitt reasoned. “It ensures a quiet environment, fewer distractions, and a unique sense of discipline and accomplishment. However, it’s essential to ensure you get enough sleep and recovery time.”
Wahlberg swears by eight hours of sleep and twice daily visits to the gym.
In a Tuesday Instagram post, while looking very swole, he explained, “What time do I go to bed? Eight hours. Eight hours of sleep, always. If I’m in the gym at 1, that means I went to bed at 5. OK? Do the math.”
He attributes his early sweat sessions to his hectic schedule, “We’re working, we’re shooting. So if we’ve got to leave at 4, I gotta get up at 1. I gotta get the s – – t done.”
What does getting it done look like to Wahlberg? A blend of the spiritual and the physical.
“I get up, I get on my hands and my knees, I start my prayer, get in that water, I get down to the gym,” he revealed. “That’s a must. That’s happening every single day.”
Wahlberg is known for sharing his strict schedule and fitness fanaticism with his many fans. In 2018, he posted his daily schedule, which included a 2:30 a.m. wakeup, two workouts, an hour of cryo-chamber recovery and a 7:30 p.m. bedtime.
Research suggests that working out in the morning can help boost energy levels, focus and sleep quality— but researchers tend not to test 2 a.m. exercise benefits.
“Generally, the best time to exercise is when you feel most energetic and can maintain consistency,” Pruitt told The Post. “For many, late afternoon or early evening is ideal due to higher body temperature and improved muscle function. However, morning workouts can boost metabolism and mood for the day ahead.”
Wahlberg likes to crush it in the wee hours, but afternoon or evening workouts may be best for others and their circadian rhythms.
Ultimately, it seems that consistency is key, rather than a specific workout window. One study found that people who exercise at the same time every day spend more time working out per week than people who train at different times.
“It’s crucial to find a workout time that aligns with a sustainable, healthy lifestyle, ensuring adequate rest and recovery,” Pruitt said.