IE Weightlifting Club Newsletter - Edition #7

Beating the Winter

Hello lifters!
Although sad to admit… it is that time of the year: the winter is coming; and it is here for good. Naturally, gym motivation decreases. Don’t beat yourself up if you have not been feeling the most motivated. In fact, weather and disposition have a significant relationship, as sunny and comfortable weather is often linked with positive moods, while gloomy or extreme weather can lead to feelings of laziness. Contextual factors such as sunlight, temperature, and humidity impact hormonal production and balance, hence influencing our physical comfort and behaviour. 

❄️Seasonal Depression: Fake or Fact?

Fake. The weather does not directly depress us. Nonetheless, it serves as a barrier to the practice activities that increase our perception of readiness and strength, hence, impacting our mood and positivity.

• When the temperature drops and the sky gets cloudy, we naturally move less. Studies show step counts fall by 5–10% on cold or rainy days, and people spend more time indoors — which lowers energy and makes tasks feel harder.

• Sunlight also matters. Cloudy weather reduces light exposure, which lowers serotonin, a neurotransmitter that boosts mood and motivation. Less sunlight = more fatigue.
• Cold air and low pressure make your body work a bit harder to stay warm, increasing perceived effort. That’s why going to the gym or even starting assignments feels tougher on gloomy days.

🏅Don’t let the slump catch you

Don’t worry, Lifters, you know you won’t fall back! Research suggests, that one of the best ways to preserve motivation and the sensation of well-being during colder times is… to keep on moving! Practicing physical activity balances hormonal production, increasing the release of the “feel good” hormones, such as serotonin, dopamine, and endorphins. All you have to do is break the barrier: leave the covers and head to the gym.

So, here we are, to give you practical tips to keep the winter slump far away, while staying active and committed to the progress you’ve worked so hard to achieve. 

• Create a habit: schedule your workouts around the same time each day, and treat it like any other appointment to make it automatic.
• Prepare ahead: If working out in the morning, lay out your gym clothes and pack your bag the night before to remove last-minute decision-making and excuses.
• Remember your "why": Keep your long-term fitness goals in mind, such as getting in shape for summer, to provide a clear purpose for your efforts. 
• Make the experience more enjoyable: Listen to that banger playlist that gets you going
  Find a gym bro (or sister🤝): Exercising with a friend provides accountability and makes the experience more fun.
• Set rewards: Plan a small reward for yourself after a successful workout, such as a a delicious post-workout meal or a warm bath.

💬 Quote of the Week

📚References

Klenk, J. et al. Weather conditions and physical activity in adults. Journal of Physical Activity and Health, 2021.
Chan, C. B. et al. Influence of temperature and rainfall on daily steps. International Journal of Environmental Research and Public Health, 2019.
Althoff, T. et al. Large-scale physical activity data reveal worldwide activity inequality. Nature, 2017.
Lambert, G. W. et al. Effect of sunlight and season on serotonin turnover. The Lancet, 2002.
Togo, F. et al. Weather and perceived fatigue in working adults. Occupational Medicine, 2017.
Denissen, J. J. A. et al. The effects of weather on daily mood: A multilevel approach. Emotion, 2008.