Winter Workout Setbacks

Written By Dr. Suren Azizian

The holidays come with their own rhythm: travel, couch time, extra desserts, disrupted sleep, and skipped workouts. Then January hits and it’s go time; we walk back into the gym expecting our bodies to pick up exactly where they left off.

The truth? Your body might need a little grace, and a smarter strategy.

If your shoulder pinches mid-press, your back feels tight by set two, or your knees are talking back during squats, you’re not alone. These post-holiday pains are common, but fixable. Here’s why they happen, and what to do to get back on track fast.

1. Cold Weather Makes Your Body Stiffer

Winter workouts mean colder muscles and tighter joints. Cold environments reduce blood flow and muscle elasticity, increasing your risk of injury and making movement feel heavier or awkward.

What helps:

• Start your warm-up indoors or near a heat source when possible
• Add 5 minutes of low-stress joint prep before class
• Keep a light long-sleeve on for your early sets to trap warmth

🧠 Pro Tip: A 2021 study in Sports Medicine confirmed that dynamic warm-ups increase muscle temperature, which improves power output and range of motion.

2. Holiday Travel Wrecks Your Movement Patterns

Planes, cars, and couches all lead to one thing: poor posture. After hours hunched or sedentary, your hips and spine lose their usual mobility, so when you jump into heavy lifts, your body compensates in less-than-ideal ways.

What helps:

• Take standing/movement breaks every hour while traveling
• Use gentle hip openers and spinal mobility drills pre-workout
• Go for a 10-minute walk before your workout to re-engage your core and gait

3. Trying to “Make Up” for Missed Workouts

Guilt-based training is real, and risky. Pushing too hard after a break is one of the top reasons we see flare-ups in January.

What helps:

• Ease back in: treat your first 1–2 workouts like a ramp-up, not a punishment for missing workouts
• Focus on perfect form, not intensity
• Prioritize movement quality over quantity

4. Small Aches Become Big Issues if You Ignore Them

That slight twinge in your shoulder? That nagging tightness in your low back? They’re not nothing. These signals usually show up when your movement patterns or loading strategies are off, and they tend to get louder if you don’t listen.

What helps:

• Pay attention to where and when the discomfort happens
• Experiment with stance, grip, and depth adjustments
• Talk to your trainer—they can help troubleshoot and adjust your plan

5. Your Lifestyle Outside the Gym Plays a Bigger Role Than You Think

You might spend 3–5 hours per week training, but over 160 hours outside the gym. The way you sit, stand, lift, and relax adds up fast. These patterns influence how your joints handle stress when you train.

What helps:

• Break up long sitting with micro-movements or stretches
• Use basic bracing techniques (think light core tension) when lifting objects
• Keep step count and NEAT (non-exercise activity) up throughout the week
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When to Get Help – And How to Get It

If the same issue keeps popping up during your workouts, or something’s been nagging you for more than a session or two, it’s not something you should just “push through.” In most cases, these pains don’t require major interventions. They just need a fresh set of (expert) eyes.
That’s where we come in.

PEX isn’t just a training facility. We have licensed physical therapists on-site, ready to help you move better, feel better, and stay in the game.

➡️ PEX Clients: You can schedule a free movement and injury screen—a 1-on-1 session where we assess what’s going on, talk through what you feel during workouts, and help you develop a plan that fits your life (not just your workouts).

To book your free screen, just email Suren@curatedpt.com and we’ll set you up with a session that works for your schedule.

You don’t need to guess your way through nagging aches. Let us help you move forward with clarity and confidence.

Winter is hard, but you’re not broken. Small, consistent changes make a big difference. Address your movement patterns, warm up smart, train with intention, and don’t ignore the warning signs.

Final Thoughts: Make This Your Comeback Season

Your body has your back, as long as you listen to it.