How to Make Gains and Train in Winter?

Did you know that working out in winter is easier on your body compared to when you do it at other times of the year? You can make greater improvements in your strength resistance performance in cool weather, according to various studies.

This means that this is a great time to keep up with your training programme. While the cold weather might be discouraging, you can easily work around it and get to make gains and train more.

Let’s look at some of the ways you can achieve this without falling victim to the harsh cold or giving up on your workout routine altogether.

Warm Up More

Starting any workout session without warming up, whether during the winter or not, places you at a higher risk of injury and muscle soreness.

This is more so during winter when your core temperature is lower than usual. Cold muscles are more susceptible to injuries and strains, so you should ensure to warm up longer than you usually do.

Avoid muscle, joint, or tendon shock by participating in light activity such as jogging to raise your body temperature and heart rate. It will boost blood flow to your muscles, prepping you for the more intense activity ahead.

Dress Appropriately

When training in winter, you need to make sure that you are warm enough. Otherwise, you suffer the risk of frostbite or even hypothermia.

The best way to stay warm when training outdoors in cold weather is by dressing up in layers. Ensure that the fabrics you use are light, waterproof, or dry quickly.

Accessories such as gloves, thick hats, and earmuffs are a must-have when you train outdoors during winter.

Make sure to dress warmly enough to keep out the excess cold, but not too much as to overheat your body when you get started on your exercises.

Wear layers that are easy to peel off when your body temperature rises, such as a lightweight jacket that you can comfortably tie around your waist.


Running exercises are some of the best ways to train and make gains during winter. With the right winter running shoes, you can run on the wet or slippery snow to strengthen your muscles without risking injuries.

The best running shoes for wintry conditions should be waterproof and have gripping soles that make it easy to run on sloppy trails.

Seek Training Companions

Training in winter is more appealing when you have a company. It can either be a workout partner or a group of like-minded individuals with the same goals.

Look around your locale for workout groups who train together. Usually, there will be challenges that you can take part in to help you reach your goals faster.

It is also a great idea to join a competition. It will give you more incentive to bring out your gear and train more in winter.

Go Ice Skating

Training in winter does not have to be something that you have to force yourself to do. By taking advantage of season-specific exercises such as ice skating, you can have fun while making gains.

Ice skating is an exercise that will build your endurance and muscle tone while improving your balance and flexibility. All of this can help you avoid injury during other exercise activities.

Depending on how hard you go on your skating, you can lose between 250-800 calories per hour, which is excellent for fat burning.

Plan Ahead

You will find it easier to leave your house for winter training when you plan ahead of your workouts. If you are training in the morning, prepare your attire and gear the evening beforehand.

Also, identify what activities you wish to undertake during your session so that you can be mentally prepared. Planning ahead leaves little time for second-guessing, and you will be less likely to cancel your session. 


If training in winter is not your cup of tea, you can keep up with your sessions indoors. There are plenty of exercises that you can carry out indoors to boost your strength and build muscle tone without having to deal with extremely cold temperatures.

Battle rope is an indoor cardio activity that you can turn to for a full-body workout that’ll build muscles and burn calories.

All in all, there are plenty of chances to make gains and train in winter, just like any other time of the year. All you need to do is practice the necessary caution to stay safe and choose activities that you can enjoy despite the gloomy weather.


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