Should Your Training Priorities Change During The Colder Months?

Are you lining up your fitness priorities correctly come the cold months? If you are stuck in the same gear year-round, then this is the time to change that. With changing seasons, so too should your focus shift.

From maintaining beach body shape and single digit bodyfat levels, now is the time to transform into a bear. Why a bear? Think of slabs of muscle, a handsome portion of fat, and overall- just built like a damn Brick House (see the pun there?)

Here are some of the essentials you need to emphasize, and other priorities that need to take a back seat.

What to Focus On During the Cold Weather Months

With so many things to potentially focus on, it can get confusing. Here is what you need to prioritize during the colder months:

Strength Training and Muscle Growth

One of the most productive ways to use the colder months is to focus on strength training and muscle growth. With fewer outdoor distractions and a natural tendency to spend more time indoors, this is the perfect phase to maximize gains in the gym.

Prioritize Compound Lifts

Compound movements, such as squats, deadlifts, and bench presses, should be the backbone of your workout routine. These exercises engage multiple muscle groups, making them highly effective for building strength and muscle mass. They also stimulate the production of anabolic hormones like testosterone and growth hormone, which are essential for growth and repair.

Focus on proper form and gradually increasing the weight you lift. If you're unsure about your technique, consider consulting a trainer to avoid injuries, especially since heavier loads will be a priority.

Aim for Progressive Overload

Progressive overload involves steadily increasing the stress placed on your muscles through added weight, reps, or sets. During the winter, when building strength is a primary goal, this principle should guide your workouts. Track your progress in a workout journal or app to ensure you're consistently challenging your muscles without overtraining.

Use controlled volume, balancing your effort with adequate recovery to prevent burnout. A typical plan might include 3–5 strength-training sessions per week, with sufficient rest days in between.

Eating for Performance and Recovery

Nutrition plays a large role during the winter months, especially when your focus shifts to building and recovery. The colder weather can also increase your body’s caloric needs, making it an opportune time to eat strategically.

Maintain a Slight Caloric Surplus or Maintenance Calories

Winter is not the time to aggressively cut calories. Instead, aim for a slight caloric surplus to fuel muscle growth and support recovery. This doesn’t mean overdoing it—calculate your maintenance calories and add a modest 200–300 calories per day.

Include nutrient-dense foods like lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. These will ensure you get the vitamins and minerals necessary to support your immune system during flu season.

Increase Protein Intake

Protein is the cornerstone of muscle repair and growth. Aim for 1.6–2.2 grams of protein per kilogram of body weight daily (or around 1g protein per pound of bodyweight), distributed evenly across meals. Include a variety of sources, such as chicken, fish, eggs, beans, and high-quality protein powders.

Post-workout nutrition is especially important—consume a protein-rich meal or shake within an hour of training to optimize recovery. Adding a carbohydrate source to this meal will help replenish glycogen stores and enhance protein synthesis.

Improving Mobility and Flexibility

Winter is an excellent time to address mobility and flexibility issues that may have been neglected during busier training periods. Improved mobility enhances performance and reduces the risk of injury.

Incorporate Daily Stretches or Yoga Sessions

Dedicate at least 10–15 minutes a day to stretching or practicing yoga. Focus on dynamic stretches before workouts to warm up your muscles and static stretches afterward to aid with recovery.

Yoga not only improves flexibility but also promotes relaxation and mental clarity—an added benefit during the shorter, darker days of winter.

Focus on Areas Prone to Tightness

Target problem areas like the hips, shoulders, and hamstrings. Tightness in these regions can limit your range of motion and lead to compensatory movement patterns that increase injury risk.

Foam rolling and other myofascial release techniques can complement your stretching routine by improving circulation and breaking up adhesions in the connective tissue.

Joint and Ligament Health

The increased emphasis on strength training during winter requires attention to joint and ligament health to ensure long-term durability and performance.

Add Accessory Exercises for Stability

Incorporate exercises that strengthen stabilizing muscles and improve joint integrity. For example:

• Band-resisted exercises to activate smaller muscle groups.
• Single-leg movements like lunges and step-ups to improve balance and functional strength.

These exercises reduce the risk of overuse injuries and prepare your body for the heavier loads associated with compound lifts.

Consider Supplements Like Collagen and Omega-3s

Radiance Collagen supports connective tissue health, while omega-3 fatty acids reduce inflammation and promote joint lubrication. Adding these supplements to your routine can help mitigate the wear and tear from intense training.

Include dietary sources like fatty fish, nuts, and seeds, or consider high-quality supplements for additional support.

Cardio for Heart Health, Not Fat Loss

Cardio often takes a backseat during winter when the focus shifts to strength and muscle-building. However, it remains a necessary evil for cardiovascular health.

Keep Cardio Light to Moderate

Opt for low-intensity steady-state (LISS) cardio, such as brisk walking, cycling, or using an elliptical machine. These activities support cardiovascular health without interfering with recovery or muscle-building efforts.

Aim for 2–3 sessions per week, lasting 20–30 minutes each. Keep the intensity moderate to avoid excessive fatigue.

Use Cardio as Active Recovery

Cardio sessions can double as active recovery on rest days. Light movement increases blood flow, helping to deliver nutrients to sore muscles and speed up recovery.

The key is moderation—don’t overdo cardio in an attempt to burn calories, as this can hinder muscle growth and repair.

Prioritizing Recovery

Winter provides the perfect backdrop to focus on rest and recovery. Shorter days and longer nights naturally lend themselves to better sleep and less frenetic schedules.

Aim for 7–9 Hours of Quality Sleep Nightly

Sleep is the most underrated component of recovery. During deep sleep, your body repairs muscle tissue and releases growth hormone. Create a bedtime routine that promotes relaxation, such as reading or meditating, and avoid screens before bed. Use natural sleep aides such as Dreamzzz if the need arises

Schedule Rest Days and Deload Weeks

Rest days are absolutely recommended for preventing overtraining. Use them to engage in light activities like walking or stretching. Additionally, plan for deload weeks every 6–8 weeks, where you reduce workout intensity (or take a week off)to allow your body to fully recover and adapt.

Mental Health and Motivation

Staying motivated during the winter can be challenging, but setting the right mindset can help a lot with consistency.

Set Process-Focused Goals

Instead of chasing aesthetic goals, focus on measurable performance-based achievements, such as increasing your squat weight or mastering a new exercise. These goals keep you motivated and provide a sense of accomplishment during the slower winter months.

Create a Winter-Friendly Routine

If outdoor workouts aren’t feasible, establish an indoor fitness routine that keeps you active. Whether it’s a home gym setup or a membership at a local gym, having a consistent plan helps maintain momentum.

Consider finding a workout buddy or joining a fitness class to stay accountable and make training more enjoyable. Be sure to keep safety in mind at all times- workouts might not be best suited for outdoors during the cold season.

What to De-Prioritize During the Cold Weather Months

While the winter months are a great time to focus on building strength, improving mobility, and enhancing recovery, it's equally important to identify what not to prioritize. De-emphasizing certain goals and activities ensures that you remain healthy, injury-free, and ready for future fitness challenges. Here’s a closer look at what you should de-prioritize during the colder months:

Cutting and Extreme Calorie Deficits

The desire to cut calories and lean out might be tempting, but winter is not the best time for this goal. 

Avoid Restrictive Diets That Can Weaken Immunity

Cold weather often coincides with flu season, making it necessary to support your immune system a bit more. A calorie deficit, especially an extreme one, can reduce your body’s ability to fight off infections by limiting the availability of essential nutrients. Be sure to maintain your intake of Field of Greens superfood powder for immunity support.

Instead, focus on maintaining a balanced diet that supports your energy needs, recovery, and overall health. If fat loss is a long-term goal, save it for warmer months when outdoor activities and higher activity levels make cutting easier and more sustainable.

Remember That Abs Are Not the Focus Now

Winter is about building the foundation for your spring and summer physique. Abs might look great in the mirror, but they’re built in the gym with strength training and proper nutrition—not from a drastic calorie cut in the middle of winter.

Use this time to focus on gaining strength and muscle mass, which will make any future fat loss phase more effective.

Excessive High-Intensity Training (HIIT)

High-intensity interval training (HIIT) has its benefits, but overdoing it during winter can have more drawbacks than advantages.

Minimize Overdoing HIIT, Which Can Strain Recovery

Winter training often involves heavier lifts and a higher overall training load. Adding frequent HIIT sessions on top of this can strain your recovery, leading to overtraining and potential burnout. HIIT workouts are demanding on your muscles and cardiovascular system, which can hinder muscle-building goals and delay recovery from strength-focused sessions.

Replace with Lower-Intensity, Sustainable Cardio

Instead of high-intensity sprints or circuits, opt for low-intensity steady-state (LISS) cardio, such as walking, cycling, or rowing at a comfortable pace. LISS is easier to recover from and complements a strength-focused training plan while still promoting cardiovascular health. It’s also a great way to stay active on rest days without adding undue stress to your body.

Unrealistic Aesthetic Goals

It’s natural to want to look your best, but winter isn’t the ideal time to aim for drastic aesthetic changes, such as getting shredded.

Skip Goals Like “Getting Shredded” That Are Better Suited for Spring/Summer

Building muscle and improving strength requires a calorie surplus or maintenance level, which can make ultra-lean physique goals counterproductive. Trying to maintain a "summer body" year-round can lead to frustration, decreased performance, and even metabolic issues.

Instead, focus on setting realistic and sustainable goals that align with the colder season, such as increasing your squat PR or improving your overall endurance.

Focus on Strength and Performance Improvements Instead

Performance-based goals provide tangible benchmarks and keep you motivated throughout the winter months. For instance, track your progress in lifting heavier weights, mastering new exercises, or increasing your flexibility. These goals will yield long-term benefits and set you up for success when it’s time to shift focus in the spring.

Outdoor Workouts if Unsafe

Cold weather can make outdoor workouts challenging and, at times, dangerous. It’s important to adapt your routine to ensure safety and consistency.

Avoid Unsafe Conditions Like Icy Roads or Extreme Cold

Running or cycling on icy roads increases the risk of falls and injuries. Similarly, extreme cold can cause muscle stiffness and increase the likelihood of strains. While outdoor workouts can be invigorating, they may not be worth it in harsh winter conditions.

Opt for Indoor Alternatives to Stay Consistent

Invest in indoor workout solutions, such as a gym membership, a home gym setup, or even online fitness programs. Indoor activities like treadmill running, rowing, or bodyweight circuits ensure you stay on track without compromising safety.

If you love the outdoors, reserve your workouts for clear, mild days, and make sure to dress appropriately with moisture-wicking layers and proper footwear.

Neglecting Recovery and Mobility

Recovery and mobility often take a backseat in fitness routines, but neglecting them during the winter months can hinder progress and lead to injuries.

Don’t Skip Warm-Ups, Cool-Downs, or Stretching Routines

Cold temperatures can make muscles tighter and more prone to injury. A proper warm-up increases blood flow to your muscles and prepares your body for the demands of your workout. Similarly, cool-downs and stretching routines help prevent stiffness and promote flexibility.

Include dynamic stretches in your warm-up and static stretches during your cool-down. Foam rolling and mobility drills can also help enhance recovery and reduce muscle soreness.

Address Nagging Injuries Instead of Ignoring Them

Winter is the perfect time to tackle minor injuries or movement limitations that you may have been ignoring. Whether it’s tight shoulders, lower back discomfort, or knee pain, addressing these issues now can prevent them from worsening. Consider working with a physical therapist or incorporating rehabilitation exercises into your routine to strengthen weak areas.

Overly Complex Workouts

Winter training doesn’t need to be elaborate or complicated. Overly intricate routines can lead to decision fatigue and hinder your ability to stay consistent.

Simplify Your Routine to Avoid Burnout

Complex workouts with too many variables can be overwhelming and harder to track. Instead, focus on a simple, well-structured plan that targets your goals. For example:

• Stick to basic, compound lifts for strength.
• Add accessory exercises for targeted muscle groups.
• Incorporate a few cardio sessions for cardiovascular health.

Simplifying your routine reduces mental stress and allows you to focus on making consistent progress.

Stick with Proven Strength and Hypertrophy Exercises

The basics are effective for a reason. Exercises like squats, deadlifts, bench presses, pull-ups, and rows have stood the test of time in building strength and muscle. Avoid trendy or gimmicky exercises that promise quick results but lack evidence of long-term effectiveness.

Final Words

In reality, many athletes relish when the colder months roll around since they no longer have to worry about that six-pack, but instead can dedicate time to work on a solid base of health. When spring does come, you can safely thaw out and get ready to show the hard work you’ve been hiding under that sweater for months!