Rain on a window

Training in Winter

Winter, the season of comfort food, the excuses of it’s cold & wet outside, and the excess of parties & holiday’s can all play a part in disrupting our normal routine. 

So here are our winter training tips, to keep you moving, nourished and as much in your normal routine as possible. 

7 Training Tips to avoid a winter workout slump, pick which ones will make a difference for you, and take action.

Set a goal now / stick to your current goal 

We believe it’s crucial to understand why habits and behaviours are so important, rather than falling victim to the dreaded New Years resolution that 91% of people fail every year. So what a perfect time ahead of that to start implementing a routine and setting out a clear goal. 

Having a goal will help keep you focused and motivated in the initial stages, even when the weather is miserable, the early mornings are dark!

So the question is, are you already on your way to a goal of yours, or is it time to start planning?


Talking of planning at the start of the month/week look at your schedule. Where can you make time train and when will it suit your lifestyle, taking a moment to write down and plan ahead will set you up for success. 

Before each workout ask yourself what do you want to achieve from your time in the gym, how much time do you have and what body part are you focusing on? Knowing what you’re doing ahead of time takes the pressure off, you simply have to turn up. 

Before and after your workout, first thing in the morning, to dinner time, what will you be fuelling your body with?  Planning ahead will allow you to nourish your body in a way that’s in line with your goal, do you need to prep food? Do you have a goal of consuming more than 2 litres of water? If the answer is yes then items such as a reusable water bottle and lunchboxes will aid your goals. 

Remember not everything will go to plan, but having a plan means there’s always direction. 

Listen to people who have expert knowledge…

Your time is precious, so make sure you are doing things correctly from the start, this applies to both training & nutrition, with guidance you can maximise the time you spend in the gym and make food choices that will assist you in your training. That’s where we step in, qualified trainers, nutritionists, dieticians, we are led by expert knowledge.

Get a training partner / make yourself accountable. 

There’s extra motivation from the knowledge that someone is waiting for you to train or attend a class together, and when both the morning and nights are dark this will help you to stick to your plans. 

Make a pact with a friend to encourage each other, commit to set training sessions and times, this will be mutually beneficial. 

And if you have a competitive streak in you, this will spur you on even further. 

Find out what works for you & enjoy it 

The gym isn’t for everyone, so if you like walking, cycling, yoga or swimming (you get the idea), make it part of your lifestyle and look forward to it. You’ll never become consistent doing something you dread. 

Spend time warming up 

Depending on the training environment and your current level of fitness you may need to spend longer warming up in the winter months, for obvious reasons. Those joints and muscles may need a little extra attention before a cold morning run or winter weights session.

This will enhance your sessions and help you to avoid injury whilst  speeding up recovery.

Add recovery into your training regime

Like you planned your workouts, plan time to relax after your hard work, snuggle up, get plenty of sleep and let the body and mind recover.

Doing too much in these cold winter months can make you more susceptible to illness, colds, or flu, common setbacks to maintaining a winter exercise routine. Fortunately one of the many benefits of regular exercise is a healthy and resilient immune system, which helps you recover faster, and ultimately less likely to get sick in the first place.

What tips are you implementing from this?