{"id":84015,"date":"2025-12-22T14:56:06","date_gmt":"2025-12-22T14:56:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=84015"},"modified":"2025-12-22T14:56:06","modified_gmt":"2025-12-22T14:56:06","slug":"winter-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/winter-workout\/","title":{"rendered":"Winter Workout 101: How to Build Muscle and Stay Fit"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#Is_It_Good_to_Work_Out_in_Winter\" >Is It Good to Work Out in Winter?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#Can_You_Build_Muscle_in_Winter\" >Can You Build Muscle in Winter?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#What_Are_the_Best_Exercises_for_the_Winter_Season\" >What Are the Best Exercises for the Winter Season?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#Which_Workout_Plan_Is_Best_in_Winter\" >Which Workout Plan Is Best in Winter?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#4-Day_Gym-Based_Winter_Workout_Routine\" >4-Day Gym-Based Winter Workout Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#4-Day_Winter_Workout_at_Home\" >4-Day Winter Workout at Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#Exercise_Instructions\" >Exercise Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#Why_Is_It_Hard_to_Work_Out_in_Winter\" >Why Is It Hard to Work Out in Winter?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#What_Are_Some_Tips_for_Working_Out_in_Winter\" >What Are Some Tips for Working Out in Winter?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#Is_it_bad_to_work_out_in_cold_air\" >Is it bad to work out in cold air?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#Are_muscles_weaker_in_the_cold\" >Are muscles weaker in the cold?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#Which_weather_is_best_for_the_gym\" >Which weather is best for the gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#How_cold_is_too_cold_to_exercise\" >How cold is too cold to exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The winter months often bring a change in our routines. Shorter days and colder temperatures can make it tempting to stay indoors and scale back on physical activity. However, this season presents a unique opportunity to focus on building strength and muscle. But how do you structure your training when the environment itself feels like a challenge?<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide provides a structured, science-backed approach to your winter workout. We\u2019ll explore how your body adapts to training in the cold, what the research says about building muscle during this season, and provide you with actionable workout plans. You\u2019ll learn not just what to do, but why it works, empowering you to train effectively and safely all winter long.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Good_to_Work_Out_in_Winter\"><\/span><b>Is It Good to Work Out in Winter?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercising during the winter is not only good, it can also be highly beneficial for both your physical and mental health (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/11\/16\/2348\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). While the cold requires some adjustments, your body is fully capable of performing and adapting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From a physiological standpoint, your body has mechanisms to maintain its core temperature, allowing you to train safely in colder conditions (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1609348\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, maintaining a consistent fitness routine through the winter helps counteract the seasonal tendencies toward a more sedentary lifestyle, which can lead to weight gain and a decline in cardiovascular health (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/11\/16\/2348\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mentally, exercise is a powerful tool against the winter blues, or more formally, seasonal affective disorder (SAD) (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/22423982.2021.1906058\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Physical activity releases endorphins, which are natural mood elevators (<\/span><a href=\"https:\/\/www.e-pan.org\/journal\/view.php?doi=10.20463\/pan.2024.0015\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). A consistent winter workout routine can improve mood, reduce stress, and boost energy levels, which helps you feel your best even when the days are short (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/22423982.2021.1906058\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-83919\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-7-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-7-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-7-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-7-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_in_Winter\"><\/span><b>Can You Build Muscle in Winter?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Absolutely. The fundamental principles of muscle hypertrophy &#8211; the process of increasing muscle size &#8211; remain the same regardless of the season.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle growth is stimulated by creating mechanical tension, metabolic stress, and muscle damage through resistance training. As long as you provide your muscles with the right stimulus and support them with adequate nutrition and recovery, you can build muscle effectively during the winter (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly, research provides some unique insights into the body&#8217;s processes during this season:<\/span><\/p>\n<ul>\n<li><b>Vitamin D&#8217;s Role\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 2019 study published in <\/span><i><span style=\"font-weight: 400;\">Current Developments in Nutrition<\/span><\/i><span style=\"font-weight: 400;\"> highlighted a fascinating mechanism your body uses in winter. Vitamin D levels naturally fall due to less sun exposure (<\/span><a href=\"https:\/\/cdn.nutrition.org\/article\/S2475-2991(22)13065-9\/fulltext\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the study found that skeletal muscle acts as a functional storage site for the main form of vitamin D measured in the blood, which helps support overall vitamin D levels (<\/span><a href=\"https:\/\/cdn.nutrition.org\/article\/S2475-2991(22)13065-9\/fulltext\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As vitamin D is essential for muscle function, this storage system is vital for supporting your winter training efforts.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li><b>Energy Demands<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Training in the cold increases your body&#8217;s energy expenditure. A study examining Norwegian soldiers during winter military operations, published in <\/span><i><span style=\"font-weight: 400;\">Applied Physiology, Nutrition, and Metabolism<\/span><\/i><span style=\"font-weight: 400;\">, found that energy expenditure was significantly elevated. Soldiers engaging in a demanding ski march expended an average of 3,369 to 5,717 calories per day (<\/span><a href=\"https:\/\/cdnsciencepub.com\/doi\/10.1139\/apnm-2014-0212\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This high metabolic demand underscores the importance of nutrition. To build muscle, you need to be in a caloric surplus or at least at maintenance (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2019.00131\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). The increased energy burn in winter means you must be extra diligent about consuming enough calories and protein to support muscle protein synthesis (<\/span><a href=\"https:\/\/www.nationalacademies.org\/read\/5197\/chapter\/17#205\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While winter presents factors such as lower vitamin D and higher energy needs, these are variables you can manage. With a well-designed program and a solid nutrition plan, you can make significant muscle gains during the colder months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who prefer to avoid the cold altogether, there are numerous ways to structure an effective workout at home. Find out more about <a href=\"https:\/\/betterme.world\/articles\/indoor-exercise\/\"><b>indoor exercise<\/b><\/a><\/span><b>.<\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-83918\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-6-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-6-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-6-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-6-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Best_Exercises_for_the_Winter_Season\"><\/span><b>What Are the Best Exercises for the Winter Season?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best exercises for winter are those that are aligned with your muscle-building goals and can be performed consistently, whether you&#8217;re at a gym or at home. As the primary discussion of this article is hypertrophy, the focus should be on progressive resistance training. Compound and isolation movements are both valuable.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compound Exercises:<\/b><span style=\"font-weight: 400;\"> These are multi-joint movements that work several muscle groups at once. They are highly efficient for building overall strength and mass (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOoo8EkPHDTEt1TAH2yMtMVQsv6MiEBmOt-pW6FnG0bJe9qwWtVKf\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Examples include squats, deadlifts, bench presses, and overhead presses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isolation Exercises:<\/b><span style=\"font-weight: 400;\"> These are single-joint movements that target a specific muscle. They are excellent for adding volume and ensuring all muscles are adequately stimulated (<\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/in-the-news\/8193\/how-to-add-isolation-exercises-to-your-strength-training-routine-shape\/?srsltid=AfmBOoqjwbs2nkT0fAtCgE566qRBHJ56tHZv8JoxbK_XEF3H3fwiKp2j\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Examples include bicep curls, tricep extensions, and leg curls.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A comprehensive winter workout plan will include a mix of both. The colder weather does not fundamentally change which exercises are effective, but it may influence where you perform them. If you&#8217;re training outdoors, a dynamic warm-up is even more important to prepare your muscles and joints for the load (<\/span><a href=\"https:\/\/www.bbc.com\/future\/article\/20250122-expert-tips-on-how-to-keep-exercising-during-cold-winter-weather\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-83935\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Running-in-Winter-Banner-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Running-in-Winter-Banner-2-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Running-in-Winter-Banner-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Running-in-Winter-Banner-2-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Running-in-Winter-Banner-2-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Running-in-Winter-Banner-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A 2017 meta-analysis in the <\/span><i><span style=\"font-weight: 400;\">Journal of Strength and Conditioning Research<\/span><\/i><span style=\"font-weight: 400;\"> provides powerful insights into how to structure your sets. The study compared muscle growth and strength gains between high-load (lifting heavier weights for fewer reps) and low-load (lifting lighter weights for more reps) training, with all sets taken to momentary muscular failure (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2017\/12000\/strength_and_hypertrophy_adaptations_between_low_.31.aspx\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key finding for hypertrophy was that muscle growth was similar across a wide spectrum of loading ranges. Whether participants trained with heavy loads (above 60% of their one-rep max) or light loads (60% or below), they achieved comparable increases in muscle size, averaging between 7.0% and 8.3% growth (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2017\/12000\/strength_and_hypertrophy_adaptations_between_low_.31.aspx\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What does this mean for your winter workout? You have flexibility. You can build muscle effectively using heavy weights, moderate weights, or even lighter weights, as long as you train with a high level of effort and push your sets close to failure (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2017\/12000\/strength_and_hypertrophy_adaptations_between_low_.31.aspx\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is particularly useful for a <a href=\"https:\/\/betterme.world\/articles\/indoor-calisthenics-gym\/\"><b>winter workout at home<\/b><\/a><\/span><span style=\"font-weight: 400;\">, where you might not have access to heavy equipment.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-in-winter\/\">Running in Winter: How to Stay Safe and Reap the Benefits According to Experts<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Workout_Plan_Is_Best_in_Winter\"><\/span><b>Which Workout Plan Is Best in Winter?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best winter workout plan is one that you can stick to consistently. It should be structured around the core principles of progressive overload, volume, and recovery. Below are two sample 4-day workout splits: one for the gym and one for home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These plans incorporate a mix of loading ranges to stimulate hypertrophy through multiple pathways.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4-Day_Gym-Based_Winter_Workout_Routine\"><\/span><b>4-Day Gym-Based Winter Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This program is structured as an upper\/lower split, which allows you to train each muscle group twice a week with adequate recovery time.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\">\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-715\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Day<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets x Reps<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 1: Upper body (strength focus)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBarbell bench press\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 5-8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBent over rows\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 6-10\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIncline dumbbell press\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 8-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLat pulldowns\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 10-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell lateral raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 12-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTricep pushdowns\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 10-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell bicep curls\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 10-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 2: Lower body (strength focus)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBarbell squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 5-8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRomanian deadlifts\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 8-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLeg press\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 10-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLeg curls\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 12-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated calf raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 10-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAb rollouts\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x To Failure\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 3: Upper body (hypertrophy focus)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell bench press\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 10-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated cable rows\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 12-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMachine chest fly\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSingle-arm dumbbell rows\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 10-15 per side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCable lateral raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOverhead tricep extensions\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 12-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHammer curls\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 12-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 4: Lower body (hypertrophy focus)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGoblet squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 12-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLeg extensions\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell lunges\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 10-12 per leg\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGlute ham raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStanding calf raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHanging leg raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4-Day_Winter_Workout_at_Home\"><\/span><b>4-Day Winter Workout at Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This plan uses minimal equipment (dumbbells and resistance bands) and focuses on higher repetitions to create the stimulus needed for muscle growth. This is a great winter workout for beginners or anyone with limited equipment.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\">\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-716\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Day<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets x Reps<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 1: full body A\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGoblet squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell bench press (floor)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 12-18\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell rows\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 12-18 per side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPush-ups\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 12-18 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBand pull-aparts\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 20-30\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell bicep curls\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlank\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 60 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 2: full body B\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell Romanian deadlifts\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell overhead press\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 x 12-18\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBulgarian split squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 12-15 per leg\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBanded rows\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 20-25\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell lateral raises\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 15-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBanded tricep pushdowns\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 20-25\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGlute bridges\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 x 20-25\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n<\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">Perform these workouts on non-consecutive days (e.g. A, B, rest, A, B, rest, rest).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-83917\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-5-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-5-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-5-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper form is essential for maximizing results and preventing injury (<\/span><a href=\"https:\/\/www.nus.edu.sg\/uhc\/articles\/details\/prevent-injuries-with-proper-form-during-workouts#:~:text=Improper%20form%20means%20the%20body,Proper%20form%20helps%20prevent%20this.\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Below, you\u2019ll find step-by-step instructions for every exercise that\u2019s featured in the gym-based and at-home winter workout plans. Follow each movement closely, focusing on both technique and control.<\/span><\/p>\n<p><b>Barbell Bench Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench with your feet planted firmly on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell so your hands are slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the bar and position it above your sternum with your arms locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, then lower the bar slowly to touch your mid-chest, keeping your elbows at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar upward until your arms are fully extended, exhaling as you complete the rep.<\/span><\/li>\n<\/ol>\n<p><b>Bent Over Rows<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, barbell in hands with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge from your hips until your torso is nearly parallel to the floor, letting the bar hang at arm\u2019s length.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and drive your elbows behind you, pulling the bar toward your lower ribs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar back to the starting position in a controlled manner.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80085\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Incline Dumbbell Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the bench to a 30-45-degree angle and sit with a dumbbell in each hand, resting on your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back, bringing the dumbbells to shoulder height with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weights upward, locking out your arms overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells under control to the starting position, elbows at about a 45-degree angle.<\/span><\/li>\n<\/ol>\n<p><b>Lat Pulldowns<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at the lat pulldown machine, adjusting the thigh pad tightly against your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the bar with a wide, overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the bar down toward your upper chest, driving your elbows down and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the bottom, feeling your lats contract, then return the bar slowly to the top.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Lateral Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with a dumbbell in each hand, your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a slight bend in your elbows, raise the dumbbells outward to shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second, then lower with control back to your sides.<\/span><\/li>\n<\/ol>\n<p><b>Tricep Pushdowns<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand at a cable station fitted with a straight or angled bar attached high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with your palms facing down and your elbows tucked at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the bar straight down until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return the bar up slowly until elbows are at 90 degrees.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Bicep Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with a dumbbell in each hand, your arms extended and your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your torso, curl the dumbbells up toward your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your biceps at the top, then lower slowly to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80086\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Barbell Squats<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step under the bar, positioning it on your upper back (traps), and grasp it with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step back, set your feet shoulder-width apart, and make sure your toes are turned slightly out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and squat down by bending your hips and knees, keeping your chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower until your thighs are at least parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your feet to stand back up, keeping your back straight.<\/span><\/li>\n<\/ol>\n<p><b>Romanian Deadlifts (RDLs)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand holding a barbell or dumbbells at thigh height, your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your knees softly bent, hinge at your hips, lowering the weight along your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a straight, neutral spine as you lower until you feel a stretch in your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract your glutes and hamstrings to return to a standing position.<\/span><\/li>\n<\/ol>\n<p><b>Leg Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the leg press machine with your feet shoulder-width apart in the middle of the platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the safety handles and slowly lower the platform toward your chest by bending at the knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the platform away by driving through your heels, extending your legs (avoid locking out the knees).<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><b>Leg Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on a leg curl machine, positioning the roller pad just above your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the handles, engage your abs, and curl your legs up as far as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the pad back to the starting position without letting the weights touch.<\/span><\/li>\n<\/ol>\n<p><b>Seated Calf Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at the calf raise machine with the pad resting on your thighs and your feet on the platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through the balls of your feet to extend your ankles fully.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your heels under control, feeling a stretch in your calves at the bottom.<\/span><\/li>\n<\/ol>\n<p><b>Ab Rollouts<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel with an ab wheel or barbell on the floor in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the handles and slowly roll the wheel forward, extending your body while keeping your back flat and core braced.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause when your torso is just above the floor, then pull the wheel back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80084\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dumbbell Bench Press (Floor)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor holding a dumbbell in each hand, your upper arms on the ground and your elbows bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells upward until your arms are fully extended above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells back down until your upper arms make contact with the floor.<\/span><\/li>\n<\/ol>\n<p><b>Seated Cable Rows<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a cable row station, your feet braced on the platform and your knees bent slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the handle with both hands, your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the handle toward your torso, squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend your arms back to the start.<\/span><\/li>\n<\/ol>\n<p><b>Machine Chest Fly<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in the chest fly machine, gripping the handles with your elbows slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a smooth motion, bring your hands together in front of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return your arms to the starting position, feeling the stretch across your chest.<\/span><\/li>\n<\/ol>\n<p><b>Single-Arm Dumbbell Rows<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one knee and hand on a bench, your opposite foot flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With the other hand, grip a dumbbell, your arm fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Row the dumbbell upwards toward your hip, keeping your elbow close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back to the starting position under control.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80078\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Cable Lateral Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand next to a low cable pulley with the handle attached, holding the handle with your hand that is furthest from the machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a slight bend in your elbow, raise your arm out to the side until it\u2019s at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower slowly back to your side.<\/span><\/li>\n<\/ol>\n<p><b>Overhead Tricep Extensions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit, holding a single dumbbell with both hands above your head, your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms steady, bend your elbows to lower the weight behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms to return to the start position.<\/span><\/li>\n<\/ol>\n<p><b>Hammer Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with a dumbbell in each hand, your palms facing your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your body, curl the weights up, maintaining a neutral grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze at the top, then lower slowly.<\/span><\/li>\n<\/ol>\n<p><b>Leg Extensions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a leg extension machine, with the pad above your feet and your knees in line with the machine\u2019s pivot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs fully, contracting your quads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight slowly to the start position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80066\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dumbbell Lunges<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright, holding a dumbbell in each hand, your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one leg, lowering your hips until both knees are bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your lead foot to return to the starting position. Alternate legs each rep.<\/span><\/li>\n<\/ol>\n<p><b>Glute Ham Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the glute ham developer so your feet are secured and your knees are on the pad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your upper body toward the floor, keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract your glutes and hamstrings to raise your upper body back up.<\/span><\/li>\n<\/ol>\n<p><b>Standing Calf Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on the edge of a step or calf raise platform with your heels hanging off.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through the balls of your feet to raise your body upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your heels back down below the step to feel a stretch.<\/span><\/li>\n<\/ol>\n<p><b>Hanging Leg Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from a pull-up bar with your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs straight, raise them up in front of you until they\u2019re parallel with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your legs slowly to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Band Pull-Aparts<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a resistance band in front of you at shoulder height, your arms straight and your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the band apart by moving your hands out to your sides, squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your arms to the starting position with control.<\/span><\/li>\n<\/ol>\n<p><b>Plank<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a forearm plank position: elbows under shoulders, toes on the ground, body straight from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a tight core, glutes, and legs, avoiding hip sag or pike.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for your designated time.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80070\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dumbbell Romanian Deadlifts (At-Home Variation)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, dumbbells at your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips, slightly bending the knees while lowering the dumbbells along your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when you feel a stretch in your hamstrings, then return to standing by driving your hips forward.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Overhead Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit with a dumbbell in each hand at shoulder height, your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weights overhead until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells back to your shoulders with control.<\/span><\/li>\n<\/ol>\n<p><b>Banded Rows<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Secure a resistance band to a sturdy anchor at chest height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the band handles or ends with both hands, your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the band toward your torso, squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release under control to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Banded Tricep Pushdowns<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a resistance band overhead (like to a door anchor).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright, grip the band with both hands, your elbows tucked at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms downward, keeping your elbows stationary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return slowly to the start position.<\/span><\/li>\n<\/ol>\n<p><b>Glute Bridges<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet into the floor and lift your hips up, squeezing your glutes at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, then lower your hips back to the floor.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you enjoy outdoor cardio, you can still do it in winter. Find out more about <\/span><b><a href=\"https:\/\/betterme.world\/articles\/cold-weather-jogging\/\">cold weather jogging<\/a>.<\/b><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/best-exercises-for-skiing\/\"> 6 Best Exercises for Skiing: Prepare Yourself for the Winter Fitness Challenge<\/a> <\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_It_Hard_to_Work_Out_in_Winter\"><\/span><b>Why Is It Hard to Work Out in Winter?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are both psychological and physiological reasons why working out can feel more challenging in winter.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Motivation:<\/b><span style=\"font-weight: 400;\"> Shorter days and less sunlight can disrupt your circadian rhythm and lower levels of serotonin, a neurotransmitter that affects mood. This can lead to decreased motivation and energy (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/22423982.2021.1906058#d1e179\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Comfort and Warmth:<\/b><span style=\"font-weight: 400;\"> The simple appeal of staying warm and cozy indoors can be a powerful deterrent to getting out for a workout, particularly if it involves going out in the cold.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Physiological Response to Cold:<\/b><span style=\"font-weight: 400;\"> When you first step into the cold, your blood vessels constrict to reduce heat loss from your skin&#8217;s surface. This can make your muscles feel stiff. Your body has to work harder to maintain its core temperature, which increases your overall energy expenditure (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1609348\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Logistical Hurdles:<\/b><span style=\"font-weight: 400;\"> Inclement weather, such as snow or ice, can make traveling to the gym or exercising outdoors unsafe or impossible.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Acknowledging these challenges is the first step. By creating a structured plan and understanding the &#8220;why&#8221; behind your winter workout, you can overcome these hurdles.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-83925\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Collage-Banner-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Collage-Banner-2-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Collage-Banner-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Collage-Banner-2-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Collage-Banner-2-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Collage-Banner-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Tips_for_Working_Out_in_Winter\"><\/span><b>What Are Some Tips for Working Out in Winter?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To stay consistent and effective with your winter workout routine, consider these practical tips.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize Your Warm-Up:<\/b><span style=\"font-weight: 400;\"> In the cold, your muscles and joints need more time to prepare for exercise (<\/span><a href=\"https:\/\/www.bbc.com\/future\/article\/20250122-expert-tips-on-how-to-keep-exercising-during-cold-winter-weather\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Extend your warm-up to 10-15 minutes, focusing on dynamic stretches such as leg swings, arm circles, and bodyweight squats to increase blood flow and muscle temperature.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Layer Your Clothing:<\/b><span style=\"font-weight: 400;\"> If you exercise outdoors, dress in layers. A moisture-wicking base layer, an insulating middle layer, and a waterproof\/windproof outer layer will keep you warm and dry. You can remove layers as you warm up (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2012\/01000\/exercising_in_the_cold.5.aspx\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay Hydrated:<\/b><span style=\"font-weight: 400;\"> Cold, dry air increases water loss through respiration. Continue to drink water before, during, and after your workouts (<\/span><a href=\"https:\/\/extension.psu.edu\/hydration-in-cold-weather\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Nutrition:<\/b><span style=\"font-weight: 400;\"> As the research on military personnel showed, energy demands can be higher in winter (<\/span><a href=\"https:\/\/cdnsciencepub.com\/doi\/10.1139\/apnm-2014-0212\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Ensure you&#8217;re eating enough calories to support your training and muscle growth. A target protein intake of 1.6 to 2.2 grams per kilogram of body weight is a good benchmark for muscle building (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/how-much-protein-do-you-really-need\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Don&#8217;t forget to supplement with Vitamin D, as your natural production will be lower (<\/span><a href=\"https:\/\/cdn.nutrition.org\/article\/S2475-2991(22)13065-9\/fulltext\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set a Schedule:<\/b><span style=\"font-weight: 400;\"> Treat your workouts like appointments. Having a set schedule reduces the likelihood of skipping a session due to low motivation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find a Training Partner:<\/b><span style=\"font-weight: 400;\"> Accountability can be a powerful motivator. Training with a friend can help you both stay on track during the colder, darker months.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Have a Backup Plan:<\/b><span style=\"font-weight: 400;\"> Have a winter workout at home plan ready for days when the weather prevents you from getting to the gym or exercising outside. This is a great time to explore different <\/span><a href=\"https:\/\/betterme.world\/articles\/winter-exercise-ideas\/\"><b>winter exercise ideas<\/b><\/a><span style=\"font-weight: 400;\"> that don&#8217;t require a lot of space or equipment.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-83931\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Overlay-Banner-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Overlay-Banner-1-1024x640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Overlay-Banner-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Overlay-Banner-1-768x480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Overlay-Banner-1-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Overlay-Banner-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_bad_to_work_out_in_cold_air\"><\/span><strong>Is it bad to work out in cold air?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, it\u2019s generally not bad to work out in cold air for healthy individuals. The body is effective at warming inhaled air before it reaches the lungs. However, for people with respiratory conditions, cold, dry air can be an irritant (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2012\/01000\/exercising_in_the_cold.5.aspx\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s always best to listen to your body and consult a healthcare professional if you have any concerns.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_muscles_weaker_in_the_cold\"><\/span><strong>Are muscles weaker in the cold?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Initially, yes. When muscles are cold, their ability to contract forcefully and quickly is reduced. This is due to slower nerve signaling and stiffer muscles (<\/span><a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-981-96-3009-7_5#:~:text=Flowchart%20illustrating%20the%20effects%20of%20cold%20exposure,like%20increased%20non%2Dshivering%20thermogenesis%2C%20shivering%2C%20and%20vasoconstriction.\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). This is why a thorough warm-up is essential in winter &#8211; it increases muscle temperature and restores their normal function and strength capacity (<\/span><a href=\"https:\/\/www.bbc.com\/future\/article\/20250122-expert-tips-on-how-to-keep-exercising-during-cold-winter-weather\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_weather_is_best_for_the_gym\"><\/span><strong>Which weather is best for the gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">From a performance perspective, moderate temperatures are generally considered optimal. Extreme heat or cold places additional stress on the body to regulate its temperature, which can divert energy away from the muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the best weather for the gym is any weather that doesn&#8217;t prevent you from getting there. Consistency trumps all other factors.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_cold_is_too_cold_to_exercise\"><\/span><strong>How cold is too cold to exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no universal temperature that is &#8220;too cold&#8221;, as factors such as wind chill, humidity, and individual tolerance play a significant role. Most experts advise caution when the wind chill drops below -18\u00b0C (0\u00b0F). At these temperatures, the risk of frostbite and hypothermia increases significantly. It is crucial to wear appropriate layers and limit the duration of exposure (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2012\/01000\/exercising_in_the_cold.5.aspx\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Winter_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Winter isn\u2019t a season to put your fitness goals on hold. It\u2019s a prime opportunity to focus on building strength and muscle. By understanding the unique physiological demands of the season and applying evidence-based training principles, you can create a highly effective winter workout plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that consistency is the most important factor. Whether you train with heavy loads at the gym or lighter loads at home, a structured program paired with proper nutrition and recovery will lead to significant gains. Embrace the challenge of the season and emerge in the spring stronger and fitter than before.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The winter months often bring a change in our routines. Shorter days and colder temperatures can make it tempting to stay indoors and scale back on physical activity. However, this season presents a unique opportunity to focus on building strength and muscle. But how do you structure your training when the environment itself feels like [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84038,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59,6],"tags":[],"coauthors":[45],"class_list":["post-84015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Winter Workout 101: How to Build Muscle and Stay Fit - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WINTER WORKOUT \u27a4: a guide to building muscle and staying fit. Learn the science behind winter training, get gym and home workout plans, and discover expert tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/winter-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Winter Workout 101: How to Build Muscle and Stay Fit\" \/>\n<meta property=\"og:description\" content=\"\u2605 WINTER WORKOUT \u27a4: a guide to building muscle and staying fit. Learn the science behind winter training, get gym and home workout plans, and discover expert tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/winter-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-908-winter-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/winter-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/winter-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Winter Workout 101: How to Build Muscle and Stay Fit\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/winter-workout\/\"},\"wordCount\":3474,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/winter-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-908-winter-workout.png\",\"articleSection\":[\"Workout Plans\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The winter months often bring a change in our routines. Shorter days and colder temperatures can make it tempting to stay indoors and scale back on physical activity. However, this season presents a unique opportunity to focus on building strength and muscle. But how do you structure your training when the environment itself feels like a challenge?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide provides a structured, science-backed approach to your winter workout. We\u2019ll explore how your body adapts to training in the cold, what the research says about building muscle during this season, and provide you with actionable workout plans. You\u2019ll learn not just what to do, but why it works, empowering you to train effectively and safely all winter long.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is It Good to Work Out in Winter?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Exercising during the winter is not only good, it can also be highly beneficial for both your physical and mental health (<\/span><a href=\\\"https:\/\/www.mdpi.com\/2227-9032\/11\/16\/2348\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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You\u2019ll learn not just what to do, but why it works, empowering you to train effectively and safely all winter long.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is It Good to Work Out in Winter?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Exercising during the winter is not only good, it can also be highly beneficial for both your physical and mental health (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/11\/16\/2348\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). While the cold requires some adjustments, your body is fully capable of performing and adapting.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">From a physiological standpoint, your body has mechanisms to maintain its core temperature, allowing you to train safely in colder conditions (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1609348\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). 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