Put Your Training Into Your Week.
If training is left as something you will do “when you have time”, it becomes very easy for it to disappear from the week completely.
Decide which days you are planning to train and roughly when those sessions will happen.
If you attend classes, book them in advance where possible. If you train in the gym, know which sessions you are completing before you arrive.
For outdoor training, checking the weather and planning a safe route beforehand can remove another decision when it is time to head out.
Tuesday — Gym after work
Thursday — Gym before work
Saturday — Longer session or outdoor activity
You do not need every minute of the week scheduled. The aim is simply to give your training a place in it.
Set Targets That Fit The Season.
Your winter routine does not necessarily need to look exactly the same as your summer routine.
If you normally train four times each week but you know that three sessions will be much more realistic over the next couple of months, building around three good sessions may be the better plan.
A realistic target gives you something you can consistently achieve rather than something you continually feel you are falling short of.
Three sessions you regularly complete are more useful than planning five every week and repeatedly managing two.
Have A Minimum You Can Fall Back On.
Not every week is going to run smoothly.
Work gets busy. Family commitments change. You might be tired or simply have less time available than expected.
Instead of treating a disrupted week as a failed week, have a minimum level of training you are prepared to maintain.
Ideal week — 4 training sessions
Busy week — 3 training sessions
Really difficult week — 2 shorter full-body sessions
Doing less for a short period is not the same as doing nothing. Keeping some momentum can make returning to your normal routine much easier.
Make Training Easier To Start.
When it is cold and dark outside, every extra barrier can make skipping a session slightly more tempting.
Preparing in advance removes some of those barriers.
- Pack your gym bag the night before.
- Take your training clothes to work if you are training afterwards.
- Have suitable layers and footwear for outdoor training.
- Know what workout you are doing before you arrive.
- Book classes or training appointments in advance.
Buying new training clothes can be enjoyable, but you certainly do not need a new wardrobe to become consistent. What matters is having clothing and footwear suitable for the conditions and the activity you are doing.
Adjust Your Training When You Need To.
If your normal activity becomes difficult during winter, you can change how you train without abandoning your goals.
Someone who normally runs outside might use a treadmill, bike, rower or another form of indoor conditioning when conditions are poor.
If travelling to the gym is not practical on a particular day, a shorter home or bodyweight session may be enough to keep some structure.
Changing the way you train for a period does not mean you have stopped progressing. Your plan should be able to adapt when your circumstances change.
Use Accountability If It Helps.
Training with another person can make it easier to follow through with a session, particularly on days when you would rather head straight home.
That could mean training with a friend, booking a class or having a regular appointment with a coach.
A personal trainer can also provide more structure by giving you a programme to follow, helping track your progress and adjusting the plan when your schedule changes.
Accountability is not about needing somebody to force you to exercise. Sometimes it simply means reducing the number of decisions you have to make yourself.
Don't Let One Missed Session Become A Month.
Missing a workout is going to happen occasionally. It does not require punishment and it does not mean the whole week has been ruined.
If Thursday's workout does not happen, simply look at when the next realistic opportunity to train is.
Trying to immediately double up sessions or telling yourself you will “start again Monday” often makes a small disruption feel much bigger than it needs to be.
Consistency is not never missing a workout. Consistency is repeatedly returning to your routine.