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6 Winter Workout Tips to Reduce Muscle Stiffness & Soreness

2,498 views · Published 26 January 2017 · 7:51 · Indexed 3 October 2026

Channel: Total Fitness Bodybuilding · 2017 · People & Blogs

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Winter time workouts require a different approach in order to adjust to the colder temperatures. In this video you'll learn 6 winter workout tips that you can use.

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6 Winter Time Workout Tips:
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1) Dress warmer in the winter time. Keep your body covered with long sweat pants and a long sleeve sweat shirt. If possible dress in layers, so if you find that you start to get too warm about half way through your workout, you can remove some layers of clothing so that you don't get overheated.

2) Do a longer warm up routine before starting your workout. Take at least 10 minutes to do some cardio in order to elevate your core temperature and work up a light sweat before starting your weight training.

3) Follow a pre-workout warm up routine of mobility exercises such as arm circles, rotator cuff rotations, bodyweight squats, trunk twists, etc. to limber up your joints tendons and ligaments. You can see an example of these kinds of exercises at: 
https://www.youtube.com/watch?v=q52_IF-qoDc

4) Perform more progressively heavier warm up sets prior to lifting your top working weight sets. Extra warm up sets will help pump more blood into the muscles and reduce your risk of injury in colder temperatures. I have a video that shows how to properly do warm up sets at: 
https://www.youtube.com/watch?v=8erK8cfzG1I

5) After your workouts take 5 minutes to stretch out the muscles you just trained. This will increase your flexibility, mobility, and agility. While aiding with recovery and reducing muscle stiffness and soreness. I have a stretching routine video playlist that you can follow at: 
https://www.youtube.com/playlist?list=PLszvxdbDUNfe8LbE0QyC57y2exPIpw224

6) Take contrast showers. Alternating hot and cold showers will improve blood flow and circulation throughout your body and speed up muscle recovery and growth. To do this simply keep the water as hot as you can comfortably stand for 2-3 minutes. Then turn it to as cold as you can stand for 1-2 minutes. Alternate back and forth at least 3 times to help maximize blood flow and circulation.

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