Personal Trainer Offers Tips to Re-Energize Autumn Workouts

As the days shorten and temperatures drop, many individuals find their motivation for exercise wanes. However, fitness experts suggest that abandoning workouts until the new year is a significant misstep, emphasizing that consistency is paramount.

Max Thompson, a personal trainer at David Lloyd Clubs, advises that autumn is an opportune moment to establish enduring workout routines, provided one approaches training with the correct mindset. He suggests that instead of pushing for extreme cardio or intense lifting sessions, the key to overcoming the autumn slump lies in manageable regularity. Thompson offers guidance on how to re-energize autumn workouts.

Starting Small

A common pitfall when returning to exercise after a break is attempting to resume at the previous intensity level. This abrupt jump can lead to overwhelming muscle soreness, burnout, or injury, potentially causing individuals to give up entirely. Thompson explains that if an exercise routine has lapsed over the summer, it is important to avoid pressuring oneself to immediately return to the prior frequency or intensity. He notes that this often stems from the disappearance of external motivation and structures, such as longer daylight hours and holiday enthusiasm, coinciding with colder and wetter weather.

Thompson recommends starting with a manageable full-body session that incorporates compound movements like squats, lunges, rows, and presses, which engage multiple muscle groups simultaneously. He advises keeping the weight comfortable and prioritizing good form before gradually increasing the challenge.

Being Realistic

The notion that every gym visit must result in complete exhaustion presents another substantial barrier during the colder months. Energy levels naturally decrease during grey, cold periods, making intense workouts seem daunting, which can lead to giving up before even arriving at the gym. Thompson stresses that consistent attendance is far more important than pushing physical limits in every session. He suggests aiming for two or three sessions per week, combining strength training with lower-impact activities such as walking, swimming, or cycling. This approach is more effective for long-term health than a single highly intense workout followed by extended recovery.

Scheduling Exercise

To ensure that workout sessions actually take place, it is recommended to treat them with the same importance as professional or personal commitments. Thompson advises his clients to schedule gym time as if it were a meeting, asserting that if it's not booked, it often doesn't happen. He suggests integrating workouts with existing routines, such as training immediately after the school run to minimize decision-making.

Exploring Classes

For those who find weightlifting or treadmill running monotonous, autumn presents an ideal time to explore mind-body disciplines like yoga or Pilates. These structured classes offer a welcoming, warm environment while aiding in rebuilding baseline strength and core stability. Thompson suggests trying a structured, lower-impact class if a usual gym routine has become uninspiring. Yoga or Mat Pilates can help reintroduce regular movement while improving strength, flexibility, balance, and mobility.

Group fitness classes also provide necessary accountability. Having a class booked in a diary offers a set time to attend, reducing reliance on daily motivation. Thompson points out that this structured approach is beneficial.

Fallback Routines

With busy work schedules, family commitments, and social events, fitness routines can easily be deprioritized. Instead of abandoning exercise altogether in such situations, having a short fallback workout can help maintain momentum. Thompson explains that busy days do not have to mean skipping exercise entirely. A simple 20-minute routine comprising four or five exercises can be utilized when time is limited, helping to preserve the habit.

A quick session including bodyweight squats, push-ups, glute bridges, and a core hold requires minimal time and can be performed at home.

Setting Tangible Goals

Vague objectives such as 'getting fit' or 'losing weight' rarely provide sufficient motivation to exercise on cold winter mornings. Instead, concrete, trackable goals are needed. Thompson advises choosing specific goals that can be gradually improved upon, rather than setting a broad aim like 'getting fit again.' Examples include increasing the weight for squats, improving the number of completed press-ups, swimming an extra length, or increasing walking, running, or cycling distances. Thompson concludes that having a tangible goal imbues workouts with purpose, making it easier to recognize progress over time.