Top 5 Trainer Tips for Gym-Free Holidays

Plan Smart Workouts for Fitness Maintenance

You don’t have to worry about taking a break from your workout routine over the holidays. Science and personal fitness trainers agree that you can relax your exercise schedule without losing your fitness gains. In fact, easing up on your exercise regimen during the holidays can make it easier to maintain consistency with your workouts long-term.

Fitness Maintenance Doesn’t Require an All-or-Nothing Approach

Many people believe that you have to adopt an all-or-nothing approach to maintain fitness over the holidays, but that is a misconception. You can scale back your workouts and still achieve results, says Melissa Boyd, a certified personal trainer and head coach at home fitness tech company Tempo.

“There’s a common belief that if you do more, you’ll gain more, but it’s not true,” Boyd explains. “You have to be flexible and in tune with yourself. Work hard, but don’t let it interfere with other aspects of your life.”

Instead of overexerting yourself, try to plan ahead for shorter gym sessions. This will allow you to maintain your fitness gains without missing out on other holiday activities.

Benefits of Lighter Workouts

Doing less in your workouts over time can be beneficial. One of the biggest mistakes people make in their fitness routine is attempting to do too much, which can lead to burnout and giving up, according to Boyd.

Progress involves continuing to challenge yourself slightly more each week so your body can adapt and grow. This is known as progressive overload. Taking on too much too soon can lead to failure, even if you achieve a short-term goal, as your body cannot sustain a high effort for an extended period.

“You can only do so much. Your body will only burn so many calories before it starts impacting your life,” Boyd explains.

Effective Exercise for Fitness Maintenance

Getting the most out of your time in the gym starts with setting realistic expectations. Boyd recommends a goal of exercising for 20 to 30 minutes at least twice a week. This is more than enough to see progress, as research has shown.

The best results can be achieved with a combination of resistance training for strength and some cardio for overall health. You can save time by selecting a smart warm-up that involves movements you’ll be doing later in your workout.

Finally, pick compound exercises that work multiple muscle groups at once and implement muscle-building techniques like eccentric reps for efficient workouts.

Taking a Break Doesn’t Mean Losing Fitness

You don’t need to prioritize your fitness year-round, and you can take a break for the holidays without losing your progress, Boyd advises. “If your schedule is about to get busy, it might be time to reduce your workout load and incorporate more movement into your everyday life,” she suggests.

For instance, after a big holiday meal, it might not be realistic to hit the gym, but you could take a walk with your family before dessert, or play with kids or pets outside between snacking on leftovers the next day. A 2021 study Boyd shares with her clients found that people could maintain their fitness for months with as little as one short gym session per week, if they kept the right intensity.

By focusing on maintenance, you can free up more time to enjoy life and then return to making more progress when you’re ready.