WINTER TRAINING (2025)

Stay warm, plan smart, daily creatine.

TL;DR (≤60 words)
Winter training is all about extending your warm-up, layering, hydration, protein (1.6–2.2 g/kg/day), and 3–5 g creatine/day. Plan 3 short full-body sessions, opt for indoor alternatives when it's slippery, and prioritize your sleep. Consistency > perfection.

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WHY WINTER TRAINING IS DIFFERENT

Cold weather lowers your muscle temperature and blood circulation. This reduces power and increases the risk of injury with an insufficient warm-up. At the same time, your thirst sensation decreases, leading to under-hydration. With a few adjustments, you can train just as productively as in the summer.

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WARM-UP: LONGER AND SMARTER

Goal: muscle temperature +1–2 °C and smooth ROM.

• 5–8 min light cardio (rower/airbike/jog).

• Dynamic mobility: hips, ankles, shoulders (1–2 rounds).

• Ramp-up sets: 2–3 build-up sets per compound (e.g., 40% → 60% → 80% working weight).

• Move between sets (light band drills) instead of cooling down statically.
  
  
  

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CLOTHING & CONDITIONS

• Layers: base layer that wicks away sweat, then insulation, then wind/waterproof.

• Extremities: hat/gloves → significant heat loss.

• Shoes: tread/traction for outdoor running; indoor alternative for ice/slippery conditions.

• Breathing: scarf/buff for nose-mouth in freezing air; feels gentler on airways.

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NUTRITION, HYDRATION & CREATINE

• Protein: 1.6–2.2 g/kg/day distributed over 3–5 meals/snacks (20–40 g per serving).

• Hydration: thirst sensation decreases in cold → use fixed drinking times; electrolytes help with sweating/indoor WODs.

• Creatine: 3–5 g/day; no loading phase needed. Timing is less important than taking it daily. (read here about dosage per weight as well)

  • Beargymmies®: 1,000 mg/gummy → 5 gummies = 5 g/day (150 gummies/bag).

  • Performance+ (sugar-free): creatine + taurine, magnesium, potassium — good for high training frequency or heavy sweating.

• Sleep/energy: 7–9 hrs/night is still key; on short nights, planning + creatine helps maintain training quality.
  
  • Original: https://www.zooonutrition.com/products/creatine-monohydraat-gummie-beertjes-beargymmies
  • Performance+ (sugar-free): https://www.zooonutrition.com/products/suikervrij-beargymmies-performance-plus-creatine-gummies-vegan

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3×/WEEK WINTER SCHEDULE (45–55 MIN, FULL-BODY A/B/C)

A

• Squat — 3×6–10

• Bench Press — 3×6–10

• Row (cable/dumbbell) — 3×8–12

• Hip Hinge (RDL) — 2×8–12

• Lateral Raise — 2×12–15

B

• Deadlift (or trap bar) — 3×3–6

• Incline DB Press — 3×6–10

• Pull-up/Lat Pulldown — 3×6–12

• Split Squat — 2×8–12/leg

• Face Pull — 2×12–15

C

• Leg Press/Front Squat — 3×6–10

• Overhead Press — 3×6–10

• Chest-supported Row — 3×8–12

• Leg Curl — 2×10–15

• Calf Raise — 2×12–20

Progression: if you reach the upper limit of the rep range with good form → +1 rep or +2.5 kg next time.
Short on time? Do the 3 compounds and 1 isolation; something > nothing.

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OUTDOOR VS. INDOOR: SAFETY FIRST

• Slippery surface? Skip outdoor sprints/hills; choose treadmill/rower/airbike.

• Running in cold? Start slower, add strides later in the session.

• Strength in a cold gym? Keep your layers on until after the second exercise.
  
  Also curious how to incorporate New Year's Eve doughnuts? Read about it here

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TROUBLESHOOTING: MOST COMMON WINTER PROBLEMS

“I'm sluggish in winter.”
→ Warm-up +5 min, first working sets lighter. Creatine daily and protein breakfast.

“I don't drink enough.”
→ Set drinking anchors (after warm-up, halfway, end). Add electrolytes for sweaty sessions.

“I get stiff/lose ROM faster.”
→ Dynamic mobility, isometric holds 10–20 s, post-workout gentle ROM drills.

“Motivation dip.”
→ Schedule sessions, train with a buddy or choose a 20–25 min home circuit (goblet squat, push-up, hinge, row × 3 rounds).

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DO'S & DON'TS (CHECKLIST)

DO'S
• Warm-up 5–8 min + ramp-up sets
• Layers + hat/gloves
• 1.6–2.2 g/kg/day protein
• 3–5 g creatine/day (5 Beargymmies®)
• Fixed drinking times (even in cold)

DON'TS
• Sprints on ice/slippery surfaces
• Sitting still between sets → you'll cool down
• Yo-yo dosing creatine
• Only focusing on timing instead of consistency
• Every set to failure (recovery suffers)

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FREQUENTLY ASKED QUESTIONS (FAQ)

1) Can I take creatine in the evening?
Yes. Creatine is not a stimulant; primarily choose a fixed time.

2) Do I need to load in winter?
Not necessary. 3–5 g/day works fine; give it 2–4 weeks.

3) How do I stay warm during strength training?
Longer warm-up, short breaks in the first blocks, keep layers on until you're "up to temperature."

4) Is hydration in the cold really necessary?
Yes. Thirst sensation decreases; plan fixed drinking times and consider electrolytes when sweating.

5) Which creatine is best?
Monohydrate is the standard. Primarily choose a form that you take daily (Beargymmies®).

6) What if my outdoor route is extremely slippery?
Choose an indoor alternative or a home circuit; safety > hero runs.

7) Does a longer warm-up really help?
Yes. Warmer muscles deliver more power and reduce injury risk.

8) How do I prevent winter stiffness?
Dynamic mobility before, gentle ROM drills after, and regular movement outside your sessions.

9) Do I lose progress due to cold weather?
Not if you train consistently, get enough protein, and take creatine daily.

10) What about alcohol during the holidays?
Limit heavy intake immediately after training; drink water 1-to-1 and eat protein first.

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CONCLUSION

Winter = opportunity: with longer warm-up, layers, hydration anchors, protein, and daily creatine, you'll keep performance and motivation high. Choose wisely indoor/outdoor and stay consistent.

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SOURCES

• Kreider RB, et al. (2017). ISSN Position Stand: Creatine. J Int Soc Sports Nutr 14:18. https://doi.org/10.1186/s12970-017-0173-z

• Morton RW, et al. (2018). Protein needs for muscle mass. Am J Clin Nutr 108(3):475–487. https://doi.org/10.1093/ajcn/nqy104

• Bishop D. (2003). Warm-up I & II: effect on performance. Sports Med. https://doi.org/10.2165/00007256-200333060-00002

• Sawka MN, et al. (2007). ACSM Position Stand: Exercise and Fluid Replacement. MSSE 39(2):377–390. https://doi.org/10.1249/mss.0b013e31802ca597

• Fullagar HHK, et al. (2015). Sleep and athletic performance. Sports Med 45(12):1615–1633. https://doi.org/10.1007/s40279-015-0425-4