Working out in winter is tough and if the last week wasn’t the proof you need, winter is certainly here. The days are shorter, colder and generally harder to be active in. With the change of seasons comes a new set of challenges in all aspects of life. Planning a winter workout program is especially true of that.

It is a tough time of year, due to the cold temperatures, lack of sunlight and potential for rain, the outdoors become a far less appealing option. Combine this with the increased chance of illness, lack of vitamin d and general lethargy, it can be hard to keep the motivation levels high.

Winter brings many changes, but it doesn’t mean your health and fitness has to suffer. The change in season is a great opportunity to renew and revamp not only your exercise, but also your nutrition.

So how can we make sure a winter workout program in 2022 will be successful?


Tip #1 Goals and planning


Going into any new season is always a challenge. The variables are changing and it can upset the routine of the previous few months. A great way to overcome this challenge is to sit down and do some goal planning around your winter workout and exercise program.

Create a picture of how you want the next few months to play out, and write down the steps required to ensure it happens. This will give you clarity, direction and motivation to achieve a higher level of success, and means you will most likely avoid the traps that come with the various changes.

If you go in to each week knowing what you need to do for it to be a success, there is a much higher chance that there will in-fact, be success for you.



Tip #2 Change your program


Change is as good as a holiday. A very effective tool to ensure that you get through the winter months with a good workout plan is to change your program. This will also break the 3 winter months down in to smaller, more achievable Before you know it you will be on the path to spring! A new program will keep you motivated and your body guessing the whole time, the results will arrive soon after.

It is always a good idea to change your winter workout and exercise program on a regular basis to keep it fresh. If you (or a professional) creates one specifically for the winter season, it will allow for a fresh batch of motivation. When you get to the end of it, the weather will be warm again and your results will be fantastic!



Tip #3 Move inside

When the weather is cold, it is much easier to train indoors. Whilst summer is a fantastic time to incorporate outdoor exercise into your weekly plan, it just is not as easier in winter. The weather gets colder, darker and wetter. As a result it can be challenging to maintain the outdoor routine, a few sessions get skipped or rained out and it is not long before the motivation levels drop.

If you move your winter exercise program to an indoor facility, you are entering a warm and motivating environment that will most likely be full of supportive people that can help you on your journey. It never rains indoors, and it will always be warmer. This means that the two biggest impactors on an outdoor winter workout program are eliminated immediately.

Move indoors and reap the rewards!



Tip #4 Join a team/club


If you still want to continue with a portion of your weekly exercise being outside, then it is highly recommend to join a sports team. This is a great idea for a number of reasons:

  • You are still getting regular outdoor exercise
  • You have entered into an environment of accountability and support. The team needs you there each week to succeed
  • You are surrounding yourself with a new group of similarly motivated people


All of these can only lead to positive outcomes for a winter workout program and the results you are looking for.



Tip #5 Find a training buddy


Keeping yourself motivated can be a challenge regardless of the time of year. Keeping yourself motivated on a cold winters day is even harder.

The best thing you can do to add a layer of support and accountability to your goals is to find someone with similar goals and link up with them.

If you have someone relying on you on a weekly basis, then you are much more likely to get up and active so you do not let them down.

Surround yourself with great people and great things happen.



Tip #6 Try new recipes


With the arrival of winter comes the arrival of new seasonal food. This creates an opportunity to try new dishes that otherwise would not be consumed in the summer time.

If you are trying new dishes, learning new skills and are feeling excited about your food, there is a great chance you will see a result. Not only this, but you are also expanding your knowledge base. It is win win!

Use the colder weather as an opportunity to experiment on some new warmer dishes and consciously move away from the summer options. When winter arrives next year, you will be in an even better position to succeed.



Tip #7 Plan a getaway


Health and fitness goals are always easier to work towards if there is a specific goal attached to them.

Specific goals can include:

  • Birthdays
  • Anniversaries
  • Holidays
  • Life events (kids etc)
  • Fitness events


For winters case, ff were a better way to break up these cold months than a little getaway I would love to know what it was!

Set a date in the diary to get away, even for the weekend, and you instantly have something to work towards.



Tip #8 Find accountability


This could be the difference between arriving at the start of the next summer in the best shape of your life, or with some work still to do. If you can find someone who keeps you accountable on a daily, weekly, monthly basis then you are all but guaranteeing that you will be on the path to success.

Having someone who is responsible for designing your programs helps you with food, ensures you are exercising, and generally keeps you on the right path, then you cannot go wrong.

Do some research, find the type of accountability that you are looking for, and invest in yourself. It will be the best decision you ever make.


In Summary


Winter workout and exercise can be tough. It doesn’t have to be as tough as it is however, sometimes it can also be easy. It simply just comes down to how willing you are to tackle the next few months head-on.

If you are proactive and plan for success, then you will achieve it. If you half-commit, lose motivation and spend the colder months rugged up on the couch, then you will get to summer and be in worse shape you are now.

It is up to you…how do you want 2022 to play out?



Want To Learn More?


Since COVID-19 entered our lives, we have aimed to deliver some great weekly information as to how you can remain healthy, productive and in good spirits. This blog post is the latest addition to a growing library of information. Click to read more on our dedicated COVID support blogs.


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