Winter Strong: Why your body needs strength training more in the cold months
Here's something most people don't realise: winter is actually when we lose the most muscle mass and bone density.
Research shows that during winter months, our physical activity levels can drop by around 9% compared to summer, with many adults delaying or abandoning exercise altogether in adverse weather.
We find ourselves staying indoors more, we skip going for our walks and we curl up on the sofa instead of staying active…
For women over 45, this is a real problem - we're already losing muscle mass at about 3-8% per decade after age 30 and winter accelerates that loss.
Why winter strength matters even more:
Studies show that strength declines in winter lead to:
· Increased risk of falls (especially dangerous with icy conditions)
· Increased joint stiffness and pain in cold weather
· Reduced vitamin D levels, which affects both bone health and muscle function
· Increased inflammation levels from less movement
· Loss of independence in daily tasks by spring
Here are 5 ways to stay strong over the Winter:
1. Prioritise resistance training 2-3 times a week
Our muscles don't care if it's cold outside. Consistent strength work protects bone density and keeps your metabolism active when you're moving less overall.
2. Focus on lower body strength
Strong legs and glutes are our insurance policy against slips on wet leaves or icy pavements. Squats, lunges, and step-ups should be non-negotiable.
3. Don't skip your warm-up
Cold muscles are tight muscles. Spend an extra 5 minutes warming up - your joints will thank you, and you'll reduce injury risks.
4. Move more throughout the day
What if we can't get outside? Set a timer to stand and move every 30-60 minutes. Even bodyweight squats while you’re waiting for the kettle add up.
5. Think about vitamin D
Low sunlight = low vitamin D = reduced calcium absorption and muscle function. Consider supplements - the NHS recommends 10mcg daily October-March and load up on oily fish, eggs, and fortified foods.
In summary
Winter isn't the time to ease off. It's the time to make sure we are working on strength so we get to spring stronger, not weaker.
Your future self – and your bones – will thank you.