7 benefits of strength training in winter

During winter, many people cut back on physical activity to avoid the cold. However, committing to a training programme in this season can deliver significant benefits for health and wellbeing, for both body and mind.

Regular strength training in winter, for instance, offers advantages that extend beyond simply building muscle and increasing strength. “Training on cold days can be more challenging, but it is important to stay motivated and not become discouraged. Remember the long-term benefits that a training routine can bring to the health and wellbeing of your body and mind, regardless of the season,” says Lucas Meireles, coordinator at Tonus Gym - the Smart Fit Group’s network of studios dedicated to strength training.

To help you stick to your exercise routine throughout winter, discover some of the benefits of strength training at this time of year.

1. Burns more calories

The increased muscle mass developed through strength training raises calorie expenditure, which is particularly useful for preventing weight gain, a common outcome during this season. “During winter, our bodies use additional energy to stay warm. By doing strength training, you not only strengthen your muscles but also speed up your metabolism,” Lucas Meireles explains.

2. Prevents injuries

By strengthening muscles and stabilising joints through strength training, you can prepare your body not only for the demands of exercise, but also for other everyday physical activities. “Building solid musculature significantly reduces the risk of injuries when playing sport, allowing you to enjoy an active routine more safely,” he adds.

3. Improves mood

In winter, it is common for people to feel less cheerful, not only because the days are colder but also because there is less sunlight and daily routines change. Regular strength training, however, can be a powerful tool for lifting your spirits.

“When you exercise, you release endorphins, hormones associated with pleasure and feelings of happiness. This hormonal release can help improve mood, reduce stress and increase the overall sense of wellbeing, contributing to a more positive outlook during winter,” the professional explains.

4. Controls appetite

During winter, it is common to feel hungrier because of the stronger urge to eat high-calorie foods to warm the body. However, regular strength training helps regulate hormones associated with hunger and fullness, such as ghrelin and leptin. As a result, the activity boosts metabolism and calorie burning, balancing appetite and preventing excessive food consumption.

5. Provides better-quality sleep

After physical exercise, the body needs time to recover and replenish its energy - and this process takes place during sleep. “By following a strength-training routine, you will experience deeper, more restorative sleep,” comments Lucas Meireles, adding: “Physical exercise has a relaxing effect on the body and mind, reducing tension and creating a feeling of calm, which contributes to improved sleep quality”.

6. Helps keep the body warm

Strength training during winter is an excellent natural way to keep the body warm. This is because resistance exercises activate blood circulation, raise body temperature and stimulate metabolism, which tends to slow down on cold days. In addition, when muscles are moved and physical effort is made, the body produces internal heat, counteracting the sensation of cold.

7. Strengthens immunity

Winter is known as a period with a higher incidence of flu, colds and other seasonal illnesses. Doing physical activity, including strength training, leads to the strengthening of the immune system and, consequently, helps prevent potential illnesses.

“Exercise increases blood circulation, improves tissue oxygenation and stimulates the release of substances that strengthen the body’s immune response, making it more resistant to the illnesses and infections typical of winter,” Lucas Meireles clarifies.

Warming up beforehand is essential

Before strength training in winter, it is important to take certain precautions. Lucas Meireles recommends raising body temperature and activating the muscles and joints before beginning the workout. Otherwise, the risk of injury becomes considerably greater.

The trainer also argues that there are no specific contraindications to strength training in cold weather, but stresses the importance of warming up beforehand, dressing appropriately, staying hydrated and avoiding outdoor training, especially in extreme conditions.

“Also, do not feel guilty if you miss a session, after all, you can always try again. Another helpful tip is to choose somewhere you feel comfortable training, and having your own playlist can be a great incentive. Finally, focus on the results and on your progress; this will fuel your motivation to keep working out,” he concludes.

By Isabella Sala and the EdiCase Editorial Team