Training in Winter

At Fundamentals, both in Haarlem and Alkmaar, we see this pattern every year. People who consciously invest in strength and structure during autumn simply have a head start in spring.

Why winter matters for building muscle
Around September, many consistent exercisers naturally shift into a phase of eating slightly more and training harder. Not because they have to, but because it feels logical. The body can use that extra energy to become stronger.

This building phase often continues into January and February. Ideally, you eat slightly above your daily energy requirements during this period—around 10% above maintenance, depending on your activity level. This allows room for recovery and progress without gaining unnecessary fat. Think of it as the final building phase before the focus gradually shifts.

When does the focus shift to fat loss?
For most people, mid-March is a logical time to start refining their body composition. Beginning a controlled calorie deficit then gives you plenty of time to reduce body fat before summer while retaining strength and muscle.

This applies not only to experienced exercisers, but also to people who have recently started training and want to become consistently fitter.

What if you start training in January?

For many people, January is the moment they return to exercise. That is positive in itself, but the risk lies in trying to do too much at once: training more and eating substantially less from day one. If you genuinely want to work towards a fitter body, it is important to understand your starting point. That means knowing your muscle mass, body fat percentage and approximate daily energy expenditure. Without that information, nutrition can quickly become guesswork.

Why a gradual start often works better

A new training routine requires energy. Your body needs to adapt to the workload, your mind to the structure, and your schedule to regular sessions. Combining that with a large calorie deficit simply makes it harder to keep going.

That is why we usually recommend eating at maintenance in the initial phase. Rather than losing or gaining weight, create stability. Train two or three times a week, follow a well-structured programme and learn how nutrition affects you.

After a few months, that foundation is in place. Only then does it make sense to consider whether a calorie deficit would support your goal.

The sequence that produces lasting results

An approach that works over the long term often follows this sequence. First, measure so you know where you stand. Then create structure in your training and nutrition. Build muscle and consistency. Only once everything is running smoothly should you deliberately adjust your energy intake more closely. We always keep the calorie deficit manageable. No extreme steps or quick fixes. That is what makes the difference between temporary results and lasting change.

Guidance can help you progress

For some people, guidance makes this process easier and more consistent. Not because it is essential, but because someone is there to observe, adjust and help keep things in perspective. During busy periods, that can make the difference between continuing and giving up.

A final thought

Working methodically greatly increases your chances of success. It is not about doing everything at once, but choosing the right focus at the right time: winter to build, spring to refine and summer to enjoy the results.

Kickstart your winter!