• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

4 Tips for Acclimating to Winter Training

Don’t let the winter cold stop your training, but rather, come into spring with a great base for the year. Use the winter as a training cycle and not a period of hibernation.

Jeff Kuhland

Written by Jeff Kuhland Last updated on Nov 16, 2023

Training in the winter brings some unique situations and demands. As a result, training in the elements has some great rewards that are usually avoided by many. We have a higher resistance to going for a run in the rain or snow, but everything time I do it or have a client do it, the experience is loved. People will avoid getting wet or cold with a vengeance, but once you’re already wet it becomes fun and you can enjoy the adverse conditions. Some of my best runs have been in the worst conditions.

That being said, there are a few critical steps involved in training safely through the winter and coming out stronger. When training in the winter, you need to make sure you can manage your internal temperature, keep extremities warm, stay hydrated, and avoid injury. Training in adverse conditions requires proper equipment and clothing, awareness of how to deal with the cold, and knowing the difference between the uncomfortable and the potentially dangerous.

Tip #1: Dress Appropriately

Cold feet are one thing; completely numb feet are another. When dressing for cold temperatures you should feel cold when you start a run or your warm up. If you are warm when you leave the door, then soon you will get hot and start to sweat. Once you begin to sweat, your body can cool down rapidly and become cold. Training in the winter takes a balance of not getting too cold, but not getting too hot either.

Experiment with different layers and types of material until you find what works well with your body. Also be ready to head back in if you need to get warm. There is a difference between tough and stupid. Those days when your hands are so cold you can barely open them to get your key out and opening the car turns into a five-minute game probably erred a bit on the not-so-smart side.

Making sure your core temperature is within normal range is the biggest priority, but keeping your fingers and toes warm is important too. I’ve found spending a bit more money on some high-quality gloves makes all the difference in the world.

Tip #2: Stay Hydrated

Even in the winter you need to stay well hydrated. You still lose a significant amount of fluid during exercise even if it doesn’t feel like it. Thirst is not a great indicator that you should drink. By the time you are thirsty, you’re already behind the game. Thirst means you’re running low on fluids. You want to avoid letting the tank run too low by replenishing and keeping it topped off. Good hydration means better performance and faster recovery. Overall, it means less stress on the system with the same benefits gained.

Keep a water bottle with you at all times. A simple trick is to put warm or hot water in your bottle when you leave the house, then by the time it cools down it’s not an ice block.

Tip #3: Remember Metal Gets Cold, Too

Your body will take time to adapt to the colder temperature. You will go through many different changes the more time you spend in a colder environment. These changes allow you to deal with the colder temperature more efficiently. Running in the cold is probably the easiest training. Dealing with metal weights becomes a whole different matter.

winter exercise, adjusting to seasons, winter fitness, exercising in winterIn the cold, barbells become stiffer and bumper plates are not as effective. Olympic lifts and drops should be left to indoor training for the sake of your body and the equipment. Using weights in the cold is okay, but you need to make sure your hands are not going numb. Either keeping your core temperature high enough or wearing gloves is critical. If your hands become numb it is unsafe to lift weights because you may lose control and drop them.

Tip #4: Beware of Explosive Movement

You need to make sure you don’t become too cold and then perform explosive activities such as plyometrics, sprints, or gymnastics. There is a greater risk of muscle and tendon damage (tears, in particular) when trying to use cold muscle explosively. Athletic clothing these days is form fitting, designed with proper vents and added material to keep joints warm. Spending a little bit of money on the proper training gear is worth it. Depending on the activities, knee sleeves or arm sleeves can also be a lifesaver.

Get to know your body, adapt gradually, and enjoy the cold season. Don’t let the winter cold stop your training, but rather, come into spring with a great base for the year. Use the winter as a training cycle and not a period of hibernation.

Photos courtesy of Shutterstock.

Jeff Kuhland

About Jeff Kuhland

Jeff Kuhland is a fitness professional who is living the dream. He is the owner and author ofAthletic Human. He also works as a Certification Team Instructor for MovNat, and is the Program Director at The Aid Station. Before this he began his fitness career inhigh school where sports were always a focus. After running cross country, indoor and outdoor track, and playing soccer, Jeff went on to run Division I track at James Madison University. He now participates in many endurance and outdoor sports, including ultramarathons, adventure racing, kayaking, rock climbing, wakeboarding, snowboarding, and many other extreme sports.

He is currently training to set speed records for kayaking the James River and New River.

Jeff's career highlights include winning Nationals for the U.S. Challenge Adventure Racing Series in Lake Placid in 2008 and placing 1at Worlds for the Intelligent Sport World Series held in Cyprus. Jeff has completed the Mountain Masochist 54-mile ultramarathon, kayaked/rafted the Grand Canyon (226 miles), and is currently on a quest to hike to the top of all fifty United States.

He earned a B.S. in Sports and Recreation Management with minors in Business, Economics, and Exercise Science from James MadisonUniversityin 2009. Jeff completed his Master of Business Administration from Lynchburg College in 2012.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About