Whether you’re embracing your winter arc with strength training or taking a softer approach with Pilates, Samantha Cubbins, Strength and Conditioning Coach and Lifting Club Ambassador at Gymshark, shares how to build a winter workout routine that keeps you motivated and supports your fitness goals
As the days get shorter and temperatures drop, finding the motivation to exercise can become more challenging. But while some people use the final months of the year as an opportunity to get ahead of their January fitness goals, others prefer to take a gentler approach to movement during the colder months.
Whether you’re ready to embrace your ‘winter arc’ with a renewed focus on strength training or prefer a softer approach involving Pilates, walking and mobility, finding a routine that works for you is key to making it sustainable.
There’s no need to go from ‘soft winter’ to ‘full lock in’ overnight
The colder months can bring a renewed sense of motivation, particularly if you’re keen to establish healthier habits before the new year. But Samantha says this doesn’t mean you need to overhaul your entire routine or suddenly commit to an intense fitness regime.
She explains: “Winter can be a great time to refocus, but I’d avoid putting pressure on yourself to suddenly become a completely different person overnight. If you’ve had a slower few months, use that motivation as a starting point rather than trying to make up for lost time.
“Start by thinking about what you actually want from your routine and the goals you want to achieve. If you enjoy strength training and want to focus on growing muscle, make lifting weights a bigger part of your week. Alternatively, if you want to prioritise bodyweight movements, mobility and flexibility and prefer studio classes or Pilates, build those into your routine instead. The most effective routine is one you genuinely enjoy and can see yourself sticking to.”
If you’re ready for your winter arc, start with lifting
For anyone choosing the ‘lock in’ approach this winter, strength training is a great way to create structure, build confidence and work towards tangible fitness goals.
Rather than trying to lift as heavy as possible straight away, Samantha recommends approaching strength training with consistency in mind.
“If you’re getting back into lifting after a break, don’t feel like you need to pick up where you left off immediately. Start with weights and movements that feel manageable, focus on your technique, and gradually build from there.
“Consistency is far more valuable than having one huge session and then needing several days to recover. Give yourself time to build your strength, and you’ll be able to progress much more sustainably.”
Samantha’s winter arc weekly routine
Monday: Chest and biceps
Tuesday: Quads and glutes
Wednesday: Rest
Thursday: Back and triceps
Friday: Glutes and hamstrings
Saturday: Shoulders and traps
Sunday: Rest
Or embrace your ‘soft winter’ with Pilates and studio classes
Not everyone wants to commit to a traditional winter arc, and that’s absolutely fine. The colder months can also be an opportunity to explore lower-impact forms of movement and try something different.
Pilates and studio classes can offer structure without requiring you to follow the same gym routine every week. They’re a great option if you want to stay active and build strength while taking a more balanced approach to winter fitness.
“Not every workout needs to be about lifting heavier or pushing yourself to your absolute limit. Pilates and studio classes can be a great way to introduce variety into your week and give your body a different type of stimulus.
“If you’re someone who struggles with motivation, booking a class can also give your week some structure. You have a set time to turn up, you’re surrounded by other people, and you don’t have to think about planning the whole session yourself. If you’re looking for free alternatives, Gymshark offers free fitness classes at their Regent Street store, including about 15 studio classes per week. Alternatively, if you’re short on time, there are lots of free Pilates resources and classes you can follow online.”
Samantha’s soft winter weekly routine
Monday: Mat or Reformer Pilates (focus on core and lower body)
Tuesday: Rest
Wednesday: Mat or Reformer Pilates (focus on upper body)
Thursday: Active recovery – light walk or stretching
Friday: Rest
Saturday: Full-body strength or mobility
Sunday: Rest
The right gym kit can help you get in the winter workout mindset
What you wear can also play a role in making a new gym routine feel more enjoyable. If you’re focusing on lifting this winter, a supportive, comfortable outfit can help you feel ready to train and move confidently through your session.
“Your gym kit should work with you, not against you. When you’re lifting, you want to feel supported and comfortable so you can concentrate on your movements rather than constantly adjusting what you’re wearing. For most of us, that means a supportive sports bra and leggings, especially as the weather gets a bit cooler.
“Having an outfit you feel confident in can also become part of the ritual of getting ready for the gym. If putting your kit on makes you feel ready to train, that can be a really useful mental cue when you’re building a new routine.”
Gymshark’s new SoftSense™ collection, is ideal. Designed with Pilates in mind, SoftSense combines an ultra-soft, second-skin feel with supportive, flexible fabric that moves with your body. Powered by LYCRA® ADAPTIV FIBER technology, the collection offers gentle shaping and support without restricting movement.
The best winter fitness routine might be somewhere in the middle
Ultimately, Samantha says there’s no reason to choose between having a ‘soft winter’ and completely ‘locking in’. The two approaches can work alongside each other, depending on what your body and schedule need.
She concludes: “You don’t have to put yourself into one category; you can focus on lifting and Pilates. You might have weeks where you feel like pushing yourself more and others where you need to take your foot off the gas. The important thing is to build a routine that supports your goals without making exercise feel like a punishment. If you’re enjoying what you’re doing, you’re much more likely to keep showing up.”
The SoftSense™ collection, includes sports bras, tops, jackets, shorts and leggings, with prices ranging from £32 to £54.
