10 Gym Hacks to Keep You Motivated This Winter
When the sun loses its heat and the mornings light up a little later, most of us find ourselves with a grey cloud overhead – especially when it comes to the three-letter word, gym. However, the colder seasons are actually the perfect time to commit to exercising and working toward those summer-body goals. So, here are 10 gym hacks to keep you motivated this winter.
In addition, we also spoke to Planet Fitness’ Marketing Manager, Jenna Rivera, about how they ensure their spaces are inviting and motivating for gym-goers. She gives some insightful tips on how to get your brain and body on the same page.
1. Enlist an Exercise Partner or Join a Class
Most times, an individual skips out on gym sessions because they are not held accountable. Having an exercise partner means you have to show up or risk disappointing them. It also makes workouts more of a social engagement than exercise, which is motivating in itself. If you do not have any friends or family living nearby, the next best thing is to join a class at your local gym. This could be Zumba, Pilates, Yoga, HITT, Boxing, Running or Cycling.
For example, Planet Fitness has the Buddy Tag initiative. Rivera says this is the purest expression of their commitment to keeping members motivated, especially through the cold, dark winter months. She adds: “We know that nothing beats a training partner to help keep the energy high and the excuses low. Across our clubs, you’ll also find vibrant class schedules, coffee shops and warm recovery spaces like steam rooms and saunas – everything you need to stay committed.”
In addition, members can look forward to the national rollout of HYROX training zones and the expansion of Planet Fitness’ Booty Factory spaces. Essentially, these offerings are both designed to offer members unique and engaging ways to train – just in time for winter.
2. Set a Goal to Reach by Summer
Exercise is a lifelong commitment, which means there are no “off” months. The easiest way to keep you motivated throughout winter is to set a goal to reach by summer. This could be to have abs for the beach or to be able to run 10km just in time for that summer marathon. The golden rule of exercise is that it takes time. Often, you can feel a change in strength within six weeks. Others will notice changes in their physique after eight weeks, but you will only really see a difference after twelve weeks.
Rivera says: “We’re living in a world chasing instant gratification. But progress doesn’t work like that. Real results come from consistency, not convenience. Winter is when it really counts. It’s not about perfection – it’s about showing up when it’s hardest. That’s where growth happens.”
3. Exercise During Your Lunch Break
Avoid the cold early mornings and lazy late nights by utilising your lunch break in the best possible way. In that hour you are given to rest and re-energise, hop in your car and zoom on over to your nearest gym. Sneak in a little workout during off-peak times. The bonus: Less people and more freedom when it comes to which machines to use or weights to lift.
4. Take Advantage of Home Workouts
Whilst going to the gym is the number one prize, an alternative for the homebodies are workouts that can be done in the living room. This ranges from following workouts on YouTube, trying your hand at Wall Pilates, practicing some Yoga, or cycling around your neighbourhood. Just remember to practice safe exercising as there will be no expert to guide you with the more difficult exercises or challenges.
5. Keep Sessions Short, But Effective
Stop blocking off hours upon hours in your day for the gym. Realistically, you need only 45 minutes to an hour for an effective exercise session. This will also sound more appealing to your cold ears! We recommend setting up a training schedule. Common ones are the ‘Push, Pull and Legs’ combination, where one day consists of pushing exercises, another of pulling exercises and the third day focuses on legs. Another is the ‘Chest & Triceps, Back & Biceps, Shoulders & Abs, Legs & Cardio’ split.
6. Get Fashionable
One of the worst things to happen in life is to put on a cute outfit, but have nowhere to go. It’s time to invest in some fashionable activewear so you are forced to go to the gym and show it off! Of course, this is also the perfect time to choose athleisure that is warm, yet functional. Think lined leggings, fluffy sweatpants, thermal shirts and sweat-proof jackets with breathable materials. In fact, Sweat recommends layering your workout gear, ensuring that you are never too hot or too cold.
7. Start Doing a Warm-Up and Cool-Down
With coldness comes injuries and winter is notorious for pulled muscles, torn ligaments and achy bones. However, an easy way to rectify these issues, or at least minimise the chance of injuries at the gym, is to do a proper warm-up and cool-down. A good place to start is with hamstring, groin, quad and ankle stretches to ensure those muscles and ligaments are loose and happy. Another suggestion is a light jog or speedy walk on the treadmill for 10 minutes before hitting the weights. A cold-down would be similar. Also, it’s important to listen to your body. If an exercise is hurting (and not in a good way), you should probably stop and try something else for the time being.
Rivera says: “While injury prevention is essential year-round, colder months can place more stress on joints and muscles if you’re not careful. That’s why warming up properly is key. Dynamic stretches and mobility movements are non-negotiable and for that, we’ve built dedicated stretching zones in our clubs. After your session, recovery. [Planet Fitness] members love using our steam rooms and saunas to support muscle recovery and circulation post-training.”
8. Reward Yourself with a Hot Drink
Most gyms come with a built-in coffee shop whilst others are always in close proximity to a Starbucks or Seattle & Co. Why not budget an extra R50 into your gym subscription expense and reward yourself with a hot drink after every successful workout this winter. Whether you are a lover of hot chocolate, tea or coffee, your workouts will be a whole lot more enjoyable with a steaming prize at the end!
9. Feel Good Food Always on the Menu
It is time to whip out those recipe books and look for winter foods that will keep you full, healthy and energised all season long. It is also the perfect opportunity to get into the habit of meal-prepping and eating healthy. We are talking butternut soup, grilled chicken with steamed vegetables or even a roast pork with rice and gravy. Get creative with the meals you pack for lunch and the feasts you make for dinner. Taking in the correct nutrients is also a sure way to keep yourself fueled during winter slumps.
10. Revamp Your Playlist
Lastly, get yourself an Apple Music or Spotify account and revamp your gym playlist. Remove all of the heartbreak ballads and instead, add songs that are heavy on the bass and drums. Additionally, most music platforms have ready-made, motivating playlists for workouts, inspiring gym-goers for hours on end. Or, merely give your gym another chance to impress you with its music while you’re there.
