Everything you need to know about The Winter Arc

Starting on October 1^st and running through to January 1^st, your three-month Winter Arc journey is all about focusing on fitness, nutrition, and recovery, so you can hit January feeling stronger, fitter, and ready for anything.

What is the Winter Arc? #

The Winter Arc is a growing TikTok trend, where people are shying away from a slow and sedentary winter and are instead embracing the benefits of the cooler season as offering an ideal time to cement healthy fitness routines designed to maintain long-term habitual success.

The Urban Dictionary has described The Winter Arc as ​“a time where every man must face the mental and physical challenges of winter. A time to put your head down and get things done.” Its therefore a great opportunity to build healthy habits that will carry you through the colder, darker and wetter months where exercise becomes less inviting, and have you in top shape by the new year — whether you’re a weekend warrior or an elite athlete.

Why should you get involved in The Winter Arc? #

Winter brings temptation to stay in bed, skip workouts, and indulge in comfort food that keeps you warm, things that risk steering you away from your fitness goals. Both mentally, and physically, it’s one of the hardest times of year to maintain healthy habits, especially since it takes an average of 66 days to form a new one. But embracing The Winter Arc challenge can help to keep your fitness firmly on track.

So, how can we help?

From everyday fitness enthusiasts, avid gym goers, to elite athletes, we can help you create a solid fitness routine that sets you up for success. Become the New You for New Year and start the new year strong! 

Our Winter Training Checklist also offers a practical guide to help you stay on track and meet your goals, keeping your routine consistent and effective all season long!

Charlotte Vaile, Clinic Manager & Physiotherapist, BSc (Hons), MCSP, MAACP says: 

“The colder months challenge us physically in unique ways, with the body naturally burning more calories and generating heat during activity. Winter workouts offer a health edge you won’t get on a warmer day. And better yet, those who continue to prioritise their fitness in winter gain more than just physical benefits; it’s easier to sustain routines, avoid the winter blues, and keep holiday or seasonal-related weight gain in check, giving you momentum into the new year.”

What are the rules of The Winter Arc? #

There are no hard and fast rules with The Winter Arc — it’s all about keeping you consistent, setting healthy goals, helping you get active or back in the gym before the January rush. 

The key is ultimately, Consistency. Whether that means hitting the gym 3 – 4 times a week or meal prepping to resist the temptation of seasonal treats (like pumpkin spice lattes and apple crumbles), balance is what matters most. A well-rounded diet, ensuring you get the right nutrients to fuel your activity — like adequate protein and carbohydrates— and a disciplined approach can keep your fitness on point even during the colder months.

Vaile adds: ​“Exercising in colder temperatures can actually amplify cardiovascular health and calorie burn, as your heart works harder to circulate blood in cold weather. That natural uptick in energy use can be a real asset for fitness goals.” 

“Sticking to a regular exercise routine through the colder months maintains your motivation and momentum required to achieve healthy habits including eating well and achieving your exercise goals. Consistency helps eliminate set-backs and preserves the mindset to make the right choices”.

However, consistency doesn’t just apply to exercise or nutrition—it extends to every facet that can affect your physical and mental wellbeing. A quick lunchtime stroll, or even reading a chapter of your favourite book can help to reduce stress and boost your mental clarity and focus, keeping you in the right mindset to meet your goals.

What is the best time to exercise in the winter? #

There’s no one-size-fits-all answer to the best time to exercise in winter — it all depends on what fits your routine and lifestyle. The key is to find a time that works well with your schedule to help promote both consistency and long-term enjoyment, so you can keep active throughout the colder months.

For some, the thought of an early morning run in the cold might may seem daunting. However, many people find morning workouts to be invigorating, offering a great way to kickstart the day. 

Vaile adds: ​“Getting outside for a winter workout not only boosts energy but releases endorphins that improve mood and reduce stress. This winter, think of the outdoors as your personal therapist!”

Whether it’s a brisk walk, a run, or a cycle, exercising in the morning can help boost energy levels and mood, setting a positive tone for the day ahead.

On the other hand, if you prefer working out later, there’s a good reason for that too. 

Scientifically, exercising in the afternoon or early evening can be beneficial, as your body has had time to warm up throughout the day, making it an ideal time for strength and conditioning training, high-intensity workouts, or endurance activities. Plus, you avoid the coldest part of the day while still leaving time to wind down after work.

“Cold weather exercise can improve the health of your heart because the heart must work harder to pump blood around your body. During cold weather your body uses up more energy stores to maintain your core temperature and in turn burns through a greater volume of calories and fat,” advises physiotherapist Vaile.

What do people wear when they workout in winter? #

It’s time to change your summer gear for clothing that will help you stay warm and comfortable, irrespective of whether you are exercising indoors or outdoors. The key is layering effectively to regulate your body temperature while protecting yourself from the elements.

Start with a warming base layer made from breathable fabric, like leggings or joggers, and pair this with an insulating mid-layer, such as a long-sleeved top for extra warmth. On top, finish with an outer layer like a winter jacket to shield against wind, rain, or snow.

Accessories will be essential, too — a hat, gloves or mittens, and a comfortable snood can help keep the cold at bay, while a headlight will provide visibility during dark early morning or evening activities. Finally, invest in a pair of trainers with good grip to handle wet and icy surfaces, alongside a pair of thick sports socks to keep your feet warm and dry.

Vaile suggests the best way to kit out your Winter Arc: ​“Always choose appropriate clothing for the weather and environmental conditions. Wearing several layers rather than one thick layer can help regulate your body temperature. Ultimately, your workout clothes in cold weather should be made of a good insulating, moisture-wicking material and avoiding cotton garments which can absorb sweat and actually make you feel colder.”

Why is winter better for bodybuilding than summer? #

Winter is often viewed as the season for both strength training and muscle-building. With a shift towards indoor sports, colder months are best for those looking to bulk up, gain strength and build muscle mass without the added pressure to maintain a lean, athletic physique. However, the warm summer months leads to increased demands to reduce body fat through outdoor sports such as swimming, running, and cycling.

Remember, it’s all about finding what works best for your fitness journey this winter and your long-term health and goals.

Vaile notes: ​“Winter fitness is all about finding balance. Short-term, build strength and maintain flexibility, and long-term, use the season to prepare for the active months ahead. Mixing up your routine with a variety and combination of exercise can be enjoyable and maintain motivation to achieve your goals.”

Get Ahead of Your Fitness Goals #

At Pure Sports Medicine, our seasoned multidisciplinary team can help you optimise your Winter Arc workouts and support you every step of the way. Whether you’re a fitness enthusiast or an elite athlete, Pure Sports Medicine provides the expertise and support you need to stay active, healthy, and injury-free throughout winter.

Our personalised approach can help you to achieve your goals well before the New Year. For those with pre-existing health conditions that are exacerbated throughout the winter, such as arthritis, our specialised pain management programmes can also even help you stay active while managing discomfort.

So, whether your focus is on injury prevention, enhancing performance, or simply maintaining your fitness, our expert team is here to support you. By the time the New Year arrives, you’ll feel fit and ahead of your goals.

Vaile offers encouragement to those taking on the challenge of The Winter Arc: ​“There’s no reason to wait for the ​‘New Year, New You’ — start now, and you’ll have a head start come January!

Winter Sports & Training #