Defrosting: Warm-Ups for Cold Weather
Personally? I love wintertime, but training in a garage or unheated space does take some adjustment. Without it, your joints feel creaky, and your usual warm-up won’t cut it.
Here’s how to tweak your warm-up so you feel fast and fluid vs slow and stiff.
Why Cold Weather Makes Workouts Harder
❄️ Muscles tighten up – Cold = less flexibility, so movements feel stiff.
❄️ Blood flow slows down – Your body takes longer to warm up, making everything feel heavier.
❄️ Your nervous system is sluggish – Power and strength movements feel harder until you’re fully activated.
The fix? A better warm-up.
The 3-Step Cold Weather Warm-Up
Get Warm (5-10 min) – Move until you actually feel warm, and keep the barrier to entry low.
Activate – Focus on mobility + activation for what you’re about to do.
Prime for Strength & Power – Ramp up intensity with lighter reps and explosive work:
Good options:
Row Erg / Bike Erg / Fast walking/ burpees/ jump rope
CARs/ positional isometrics/ shorter dynamic mobility like ostrich walks
Low-level plyometrics/ extra lighter sets
Extra Cold-Weather Tips
Dress in layers – Start warm, peel off as needed.
Preheat – Turn heaters on 30-60mins prior to your session, if you can.
Keep moving between sets – Stay warm with light movement instead of just standing around.
Know thyself— cold weather can make your heart work harder. If you have medical conditions, it’s important to understand how different weather may impact you. Reach out to your PCP if you need further guidance.
Final Thoughts
Winter workouts feel way better when you actually warm up properly. Try extending your warm-up, adding more activation, and gradually ramping up intensity.