Fall back, not behind: navigating fitness as the days get shorter

Our resident health and fitness guru, Alex, shares insights on how to adapt and adjust fitness as the season changes.

Photograph: Unsplash

Text: Alexandra Beck

There’s something about the clocks turning back that changes everything. Mornings feel darker, evenings arrive too soon, and suddenly, the same workout that felt easy in August feels… well, a little heavier.

And that’s not weakness - it’s biology. Shorter days mean less natural light, which affects sleep cycles, energy levels, and even mood. Add in colder weather and the lure of candles, red wine, and blankets, and it’s no wonder so many people shift into hibernation mode.

But here’s the secret: autumn doesn’t have to mean falling behind. In fact, it can be the perfect season to strengthen routines, build resilience, and even enjoy training more - if you know how to approach it.

Embrace the season instead of fighting it

The mistake I see many people make is trying to power through autumn as if nothing has changed. But our bodies (and our calendars) tell us otherwise. Energy dips, daylight shrinks, and schedules pick up speed. So instead of clinging to summer intensity, autumn training works best when you adapt.

That might mean moving a run from late evening to lunch break, swapping outdoor cardio for indoor strength, or adjusting expectations around volume. Think of it as shifting gears, not slamming the brakes.

Let strength be your anchor

If summer is for adventure - bike rides, outdoor circuits, long hikes - autumn is for strength. This is the season to slow down, focus on form, and build a base that carries you through winter.

Strength training has two big advantages this time of year:

• It’s less dependent on weather (a kettlebell doesn’t care if it’s raining).

• It gives you a measurable sense of progress when the days feel otherwise repetitive.

I often tell clients: “You can’t control the daylight, but you can control whether you pick up that barbell today.”

Find your autumn rhythm

Summer is social, September feels structured, and then October hits with its own pace - slower, cosier, a little more inward. Instead of fighting it, use it. Maybe that means:

• Earlier training slots to take advantage of the light

• Shorter, sharper workouts that don’t feel overwhelming

• Building recovery rituals: mobility, stretching, even sleep as a training goal

Consistency doesn’t have to mean intensity. It just means showing up in a way that works for the season you’re in.

Hygge your fitness

One of the best things about living in Denmark is how people embrace hygge when the light fades. Candles, warm drinks, cosy spaces - it’s not about resisting the dark, it’s about making it comfortable. Why not apply the same to fitness?

• Light a candle before a home workout

• Put on music that feels energising but grounding

• Turn training into something you look forward to, not dread

When clients tell me autumn makes them want to cocoon, I remind them they can cocoon after training. Movement first, blanket second. And trust me, that blanket feels twice as good.

Keep the social glue strong

Here’s why I don’t see an October dip in my classes: accountability and community. People come for the workout, but they stay because of each other. A rainy Tuesday evening feels very different when you know your team will be there too - headphones on, weights set up, jokes flying despite the drizzle.

If you struggle with consistency, don’t rely on self-discipline alone. Rely on people. Book classes, commit to a friend, or tell someone, “See you there.” It works.

My own autumn shift

Even as a trainer, I feel the change when the days get shorter. My summer schedule doesn’t always work in November, and I’ve learned to adjust rather than fight it. Some weeks, my strength sessions move earlier in the day. Some evenings, I swap high intensity for mobility and call it a win.

But what I never do is stop. Because movement in autumn isn’t just about staying fit - it’s about staying sane. The darker the season, the more I rely on training to give me energy, clarity, and (let’s be honest) a better mood for everyone around me.

Final thought

As the days get shorter, don’t think of it as a season to endure. Think of it as a chance to reset, to strengthen, to adapt. Fall back into rhythm, not behind in progress.

Because when January arrives - and it always does - you’ll be grateful you didn’t wait for the light to come back before you started moving.

See you out there - woolly hats, candles, and all.