If the shorter days and longer nights are starting to mess with your workout routine, you're definitely not alone. With the clocks turning back, it feels like there’s less sunlight every day, and when we do get daylight, it’s often dull and grey. It’s easy to trade your workouts for some cozy TV time instead.

Taking the occasional rainy day off won’t hurt, but staying active is one of the best ways to boost both your physical and mental health, especially during the winter months.

We get it—working out in the dark and rain doesn’t sound nearly as fun as those sunny summer sessions. But don’t worry! We’ve got some expert tips from our Personal Trainers to help you stay motivated and on track through the colder season. Let’s crush those winter blues together!

Why is exercising in winter so hard?

It’s not just the idea of working out in winter that’s tough; exercising in the colder, damper weather can actually be a lot harder, too. Even if you manage to get out of the house and get started, your workout might feel more challenging than usual. The cooler temps mean your muscles and joints need extra effort to warm up, and your body has to work harder to stay warm during the workout. With so much energy being spent just to stay warm, you might feel like you have less energy for your exercises. While it might seem like a lot of extra work, skipping your warm-up is a big no-no—it’s crucial because we’re more prone to injury when we’re cold!

With all that extra energy being used up during your workouts, it’s important to keep an eye on your nutrition and make sure you're properly fueling your body before and after your session. Check out this blog for tips on what to eat to power up before, during, and after your workout to help you hit your goals.

Winter workouts don’t just challenge you physically—they can also mess with your head. The darker mornings and evenings can leave you feeling sluggish and tired, while the cold weather makes the idea of heading out for a workout even less appealing. Even if you’re usually full of motivation, the change in season can leave you with low energy and a lack of drive, sometimes even leading to mood shifts like seasonal affective disorder (SAD).

But here’s the good news: exercise is one of the best ways to fight the winter blues. It boosts your energy and gets those feel-good endorphins flowing. All you have to do is get started—and we know that can be the hardest part. So, we’ve gathered some expert advice and top tips from our Personal Trainers to help you stay active and keep moving all winter long!

1. Have a Plan in Mind

If you’re someone who just walks into the gym and wings it, you’re more likely to lose interest and motivation because you’re not seeing results. Set yourself up for success with a solid plan that keeps you on track and makes sure you’re working toward your goals. A clear plan helps keep your motivation high and your progress consistent.

2. Recruit a Workout Buddy

Let’s face it, going to the gym alone can be tough, and winter doesn’t help when all you want to do is stay inside. Having a workout buddy can boost your accountability and make exercise a lot more fun. Plus, it’s a great way to stay social and enjoy some dry, warm company during those colder months!

3. Stick to Your Routine and Build Habits

No matter the season, motivation comes and goes. You can't always rely on it. But creating a solid routine and building discipline will keep you going day after day. When exercise becomes a habit, you don’t have to think twice about it – you just get it done.

4. Set Goals Beyond Just Looks

While it’s totally fine to have aesthetic goals, focusing only on how you look can sometimes feel discouraging, especially when progress is slow and hard to see. In addition to your physique goals, try setting S.M.A.R.T. goals for your training. These specific, measurable, achievable, relevant, and time-bound goals will keep you motivated and help you stay on track for long-term success.

5. Get Fully Equipped

Exercising in winter is totally doable, but you need to be properly equipped. Wear layers, including a waterproof jacket if needed, and make sure your shoes have great grip (especially if you’re outdoors). Don’t forget a hat and gloves to keep your head and hands warm. Staying warm helps reduce the risk of injury and makes your workouts more comfortable.

6. Track Your Nutrition

During the holiday season, it’s easy to indulge a little more (trust me, I do!). A great way to stay on track is by tracking your calories with a food diary, like MyFitnessPal. This helps keep you accountable and ensures you're fueling your body right to hit your fitness goals.

It's important to be mindful of your nutrition, but also be kind to yourself! If the thought of exercising through winter feels overwhelming, try focusing more on nutrition or lifestyle goals, instead of just exercise. This way, you’ll still support your health and fitness goals without feeling too much pressure to work out.

7. Increase Your NEAT

One of the most underrated ways to stay fit and avoid gaining extra pounds is by increasing your NEAT—Non-Exercise Activity Thermogenesis. NEAT includes any activity that isn’t planned exercise, like taking the stairs, walking more, or even cleaning. Boosting your NEAT can keep you on track with your fitness goals, even on days when you don’t feel like hitting the gym.

8. Plan to Get Some Sunlight

Winter days can feel gloomy, and with the early sunsets, we get less natural sunlight. But making a point to get outside during the day for a walk can help boost your vitamin D levels, improve your energy, and keep your circadian rhythm in check, leading to better sleep at night.

9. Remember to Stay Hydrated and Cool Down Properly

It’s easy to forget to hydrate in the winter because the cooler temperatures don’t make you feel as thirsty. But staying hydrated is just as important as ever, especially when it comes to keeping your performance up and reducing muscle soreness. And don’t skip the cool down – it’s essential for preventing injuries and promoting recovery after every workout.

By following these tips, you’ll not only stay on track with your fitness goals throughout the winter but also boost your energy and motivation. Stay active, stay warm, and enjoy all the benefits of keeping fit—even when it’s cold outside!

Winter can make staying active feel like more of a challenge, but sticking with a workout routine will help beat the winter blues and set you up for success when spring and summer roll around. Just remember to set realistic goals, listen to your body, and be kind to yourself on the tough days. For more fitness tips and advice, check out our blog!

Not feeling the outdoor workouts in the cold? No problem! Find your nearest gym here and keep your fitness goals on track.