How to Stay Motivated to Workout in Fall and Winter

Getting motivated for the gym always seems to be a little tougher when it’s freezing outside, right? Between cold weather, gloomy skies, lack of sunlight, and busy schedules, it’s really easy to lose your motivation to exercise during this time of year.

If you need help staying on track with your workout routine this season, here are 12 tips and tricks to keep you motivated. 

How To Stay Motivated To Workout In Fall And Winter

As we all know, physical activity releases endorphins, helping lower stress levels and put you in a better mood. Sticking to an exercise routine can also improve your sleep quality, boost your energy, combat health conditions, and of course, help you maintain a healthy weight. Put simply, working out makes you feel good!

Plan ahead with a workout schedule

At the start of the week, take a look at the weather forecast, your favorite workout instructor’s class schedule, and your own schedule. Create a workout schedule and plan accordingly.

Planning your workout schedule and booking any classes ahead of time means you’re ready to go for the week, and already have a fitness plan in place for the days ahead. If you do a Sunday reset routine each week, add this in as a quick task.

Treat your workouts like appointments

Exercising is a crucial part of self-care, even if you can only squeeze in 30 minutes for it. Take the time to get into the habit of treating your workouts like appointments. 

Pretend that group fitness class or gym session is a dentist appointment. Pretend it’s dinner with your best friend. Write down your workout on a calendar or day planner and commit to keeping the date and time just like you would a doctor’s visit or important meeting.

As your weekly schedule starts to fill up, you’ll find it helpful to be able to glance at your calendar, see when you’ve planned your workouts, and RSVP accordingly. Treating my workouts like an appointment is something I try to practice year-round, and it’s an easy way for me to stay consistent with my wellness and fitness goals.

Work out in the morning

Convincing yourself to leave your warm bed in the fall or winter can be a big challenge. The hardest part of a morning workout is the willpower to rise early, but most people find that they rarely regret the decision to exercise once it’s completed.

We can all agree that during the fall and winter, evenings tend to feel much later than they actually are.

Working out in the morning allows you to enjoy the benefits of physical activity before it’s dark agin, where the clock may trick your mind into feeling later than it is.

Getting into this habit may be tricky as first, but it’s often much more manageable to wake up in the morning to workout than to summon the motivation when it feels like 8pm, even if it’s only 5pm.

Find a workout buddy

Having a workout buddy is a great motivator year-round, but they’re even more crucial when the weather is less than ideal. The presence of a companion significantly reduces the likelihood of skipping your workout, so you’re less likely to bail on the class, and your friend.

Building a supportive community of a couple friends around fitness goals can make your winter workouts more enjoyable, even if you’re not physically workout out with them. Share your activity between your Apple Watches. Become friends on ClassPass so you can see each other’s schedules. Create a group text where you can check in when you log a sweat sesh.

Invest in the right workout clothing

You’d be surprised how much more you’re willing to work out when you have the right workout clothing to keep you warm. Sweatshirts, longer/thicker leggings, and even head warmers all impact the enjoyability of a cold-weather workout.

I wear these leggings year-round because they’re breathable and good for all types of workouts. I’ve run, walked, boxed, and done Pilates in these leggings, in all seasons.

If you’re doing a fall or winter workout outside, make sure you layer! Not only will this keep you warm at a general level, but you’ll also protect your muscles by keeping them warm, too.  

Here are some cold weather workout essentials I can’t live without:

• A zip-up hoodie is easier to put on and take off than traditional sweatshirt, especially when you’re sweaty.
• I always grab a cozy fleece jacket to wear while driving since my car is always cold.
• Athletic socks that cover your ankles – you’d be surprised how much warmer you’ll feel with your ankles covered.
• Lululemon Run Swiftly long sleeve shirts are thin so you won’t overheat, but somehow also keep you nice and warm when you need it.
• Lululemon Down for It All vest has zoned insulation, and the sleeveless cut allows your arms to move freely during your workout
• Ear warmer headband
• Running gloves

Book Classes so You’re Committed

Booking fitness classes in advance is a great way to ensure your commitment to your winter workout routine.

Similarly to honoring your workouts as appointments on your planner, booking a class with a specific time slot creates a sense of obligation to follow through with it.

Many fitness studios also impose late cancel fees, and knowing that there’s a financial consequence for skipping a class acts can be the extra deterrent you need to bailing on a winter workout.

Try Something New

Although it may not seem like it, the winter is a great time to venture out of your normal workout routine and try something new.

If you regularly exercise outside, adapt to cold weather changes and find a fun, new indoor workout like a dance class, cardio class, or even trampoline class.

Warm up Inside

Warming up before you exercise is always important to prevent injuries, but in cold months, it’s even more essential.

Give yourself 10-15 minutes to warm-up and stretch inside; not only will your muscles thank you, but your body will also feel more awake and ready to go before it hits the cold air.

Lay out your workout clothes the night before

Don’t leave any room for excuses in the morning; lay out your workout clothes the night before so you can immediately grab them, put them on, and start your day.

Use Your Home as a Workout Space

Thanks to the pandemic, a lot of people re-imagined their workouts by turning living room corners, office corners, spare rooms, and even garages into home gym spaces.

It’s totally okay if you were not one of those people, however, re-thinking your workout area does come in handy for bad weather in the fall and winter. Consider investing in some small space workout equipment for for days when you don’t leave the house but still want a workout.

A few great essentials to have around include an exercise mat, set of adjustable dumbbells and resistance bands.

Hire a Personal Trainer

Some people, including me, need some extra help when it comes to workout accountability. 

Know thyself. I hired a personal in 2020 because I was having trouble maintaining a workout schedule, and it has been one of the best investments I’ve ever made for myself. 

If a personal trainer year-round isn’t feasible, consider hiring one just for fall or winter if you know you’ll have trouble keeping a consistent workout routine. Many trainers also offer semi-private sessions, so you can potentially split the cost with a friend.

Just like your workout buddy, a personal trainer will hold you accountable and offer some sort of consistency amidst busy holiday seasons and cold weather.

And bonus! Not only is a personal training session a workout, it’s also an appointment that you’ll have to block out on your calendar. 

Be realistic

In the fall and winter, you may get sick. You may stay out too late and just want to sleep in. There may be a blizzard outside. Resting is just as important as exercising, so make sure you also listen to your body.

Have any tips on staying motivated to work out in the fall or winter? I’d love for you the share in the comments!