Shaping Up: Why strength training is even more important in winter

Dark mornings and cold nights make it tempting to stay at home where it’s warm. But keeping up your fitness routine through winter is important, especially when it comes to strength training.

When people think about staying fit, they often turn to cardio. Running, cycling, or walking are great forms of exercise, but during the winter, these can feel less appealing. That’s where strength training really comes into its own.

Lifting weights helps boost your metabolism. The more muscle you build, the more calories your body burns, even at rest. That’s a big help if you want to manage your weight during the colder months when it’s easy to eat a bit more comfort food.

Strength training is also great for keeping your energy levels high. It improves circulation, supports your joints, and helps reduce aches and pains that can get worse when the weather gets colder. You don’t have to lift heavy to feel the benefits either. Using lighter weights, resistance bands, or even your own bodyweight can help build strength and keep you feeling fit.

Another benefit of strength training in winter is how it helps with motivation. When it’s dark outside, it’s easy to feel sluggish. But a good workout can completely change your mood. It releases endorphins that make you feel more positive, and it gives you a sense of achievement that helps you stay consistent.

If you find it hard to stay on track on your own, try joining a class or small group training session. Having other people around you helps with accountability, and the support from the group can make a huge difference.

At East Coast Fitness, we have plenty of strength-based sessions that will help you stay strong and energised all winter. Whether you want to build muscle, tone up, or just keep active, our classes are suitable for all fitness levels.

So this winter, don’t let the cold weather stop you. Focus on getting stronger, staying consistent, and you’ll head into the new year feeling fitter, healthier, and more confident.

WORKOUT

Ten-minute strength builder

When the cold weather sets in, keeping your body strong is one of the best ways to stay motivated and energised.

This quick 10-minute strength workout is perfect for those darker evenings when you want to get something done without spending ages in the gym.

Complete eight to 10 reps of each exercise and repeat the circuit as many rounds as you can in 10 minutes. Focus on good form and controlled movements.

The Workout:

Squats

Push-Ups

Bent Over Rows (using dumbbells or resistance bands)

Reverse Lunges

Shoulder Press

Plank with Shoulder Taps

You’ll build strength, boost your metabolism, and finish feeling great — even on the coldest winter days.

You can view a full video demonstration of this workout on the East Coast Fitness Facebook and Instagram pages.

RECIPE

Hearty Chicken and Vegetable Stew

As the colder weather rolls in, this warming chicken and vegetable stew is perfect for refuelling after a workout.

It’s packed with protein, vitamins, and fibre to help you recover and keep your energy levels steady through the winter.

Serves: 4 Prep time: 10 minutes Cook time: 35 minutes

Ingredients:

1 tbsp olive oil

1 onion, chopped

2 garlic cloves, crushed

2 carrots, chopped

2 celery sticks, chopped

1 medium sweet potato, peeled and diced

2 skinless chicken breasts, cut into chunks

1 tsp smoked paprika

1 tsp dried thyme

1 litre chicken stock

150g green beans, chopped

Salt and pepper, to taste

Fresh parsley, to serve (optional)

Method:

Heat the olive oil in a large pan over a medium heat.

Add the onion, garlic, carrots, and celery. Cook for about five minutes until softened.

Stir in the chicken pieces and cook until lightly browned on all sides.

Add the sweet potato, paprika, thyme, and chicken stock. Bring to the boil, then reduce to a simmer.

Cover and cook for 20 minutes, stirring occasionally.

Add the green beans and simmer for another five to 10 minutes until the vegetables are tender and the chicken is cooked through.

Season with salt and pepper, then sprinkle with parsley before serving.

This stew is hearty, filling, and full of goodness – ideal for helping your body recover from strength training and keeping you warm on those chilly nights.