With summer drawing to a close, many fitness fanatics will be turning their focus to the ‘winter arc’, a self-improvement trend that encourages people to strive towards their goals in the colder months.

However, it’s not always the most beneficial mindset to adopt, with one PT revealing there are more effective ways to hit goals this winter.

Here, Lucy Ingleby, a Personal Training Expert at leading home gym supplier, Mirafit, reveals why she doesn’t recommend the winter arc and provides tips for sustained success this winter.

Avoid the Winter Arc – Create Your Own Success

“Fuelled by social media, the winter arc self-improvement trend encourages people to use the colder, darker months to strive towards a better you. However, while making positive changes to lifestyle habits is beneficial, I also think this trend comes with a few drawbacks.

“Firstly, ramping up intensity over a short period can massively increase people’s risk of injury, especially during the colder months when the risk of muscle stiffness and tendon damage is often heightened due to reduced joint mobility in harsh weather conditions.

“Additionally, the winter arc creates an ‘all-in’ approach, which can often be unrealistic and unsustainable. It can create a negative relationship with fitness when, instead, workouts should be made to fit around your routine and goals.

The added factors of darker nights and cold weather can often increase burnout and leave motivation at a minimum. So, with this in mind, let’s take a look at what people could do instead.

Tips for Hitting Your Goals in the Colder Months

Prioritise Consistency, Not Intensity

“Rather than ramping up intensity over an 8-week period, prioritising sustainable workout routines that can provide a consistent platform for reaching fitness goals is often more effective long-term.

People should prioritise routines that combine strength, cardio, and stretch routines, allowing them to improve their physical condition while minimising the risk of injury.

Finding a balance between exercise and recovery is essential, but many people abandon this approach when beginning their winter arc.

Set Achievable Goals – But Don’t be Afraid to Change them

“Another standard error people make during their winter arc is setting unrealistic fitness goals, often decreasing motivation and leading to fast burnout. To avoid this, I recommend setting soft goals that act as a target, rather than a measure for success.

During the colder months, remaining consistent is much more valuable, so a goal of working out three times a week or prioritising a particular exercise type, such as strength-building or cardio routines, can help people stay on track without any added pressure.

Take Workouts Indoors, With a Home-Gym Setup

“One of the most effective ways to maintain progress over the colder months is by investing in a home-gym setup. It allows people to shift their exercise routines indoors while also escaping busy gyms, meaning they can obtain all the benefits of working out without leaving home.

It really doesn’t take much to get started, just a few kettlebells, dumbbells and resistance bands can provide the foundations for a full-body workout.

Partner Up With a Workout Buddy

“In the world of fitness, nothing keeps people more accountable and motivated than a workout partner. During the colder months, fitness can be made more enjoyable by turning it into a sociable event. It’s also a great way to stay on track, making it an effective way to hit fitness goals during winter, without the need to take part in intense winter arcs. I recommend choosing a close friend or family member as your workout buddy, ideally one with fitness goals similar to yours.

Recovery Remains Essential, So Prioritise Rest

“The shift to shorter days and darker evenings can often impact sleep quality, but quality rest should never be underestimated when it comes to recovery.

Prioritising 7-9 hours of sleep each night is essential at all times of year, and it can play a massive role in hitting fitness goals, repairing and strengthening key muscles, while reducing the risk of injury. While schedules might change as we transition between seasons, rest remains crucial to fitness success.”

Find Mirafit’s full range of workout equipment here.