6am workout habit wrecking your health

Sticking to this one workout habit could be sabotaging your health this winter – especially if you’re a woman.

There’s one winter gym mistake almost every woman is making: sticking to the same early-morning, high-intensity workout routine as if it’s still summer.

As the days get shorter and colder, many of us force ourselves out of bed for a pre-dawn gym session, ignoring the very real ways winter affects women’s bodies, hormones and energy.

But for a lot of women, there’s a growing cultural trend to enter a “wintering” mode, popularised by Katherine May’s book of the same name, which champions the restorative power of slowing down during the colder months.

On TikTok, countless videos show women getting on board with this phenomenon.

Users share how stepping away from the pressure to “lock in” to strict workout routines during winter feels like a necessary decision for their bodies and mental health.

One video by creator Emelia Beere resonated with many for explaining how she’s doing the opposite this winter.

“I used to be that girl at the gym, knocking on the door at 5:30 every morning because that was my routine, that was my discipline, that was my lifestyle at the time,” she admits.

“I can’t remember the last time I went to the gym in the morning as opposed to after work … I feel bad because I don’t get up in the morning anymore. But as my friends said, ‘Emelia, so many other animals in the world hibernate in the winter. Winter is for rejuvenation and rest and hibernation – not for hustle season’.”

Comments from other users, particularly women, showed they were breathing a sigh of relief, finally seeing content that was the opposite of the more widely held advice to “build your summer body” in the depths of winter, also known as the “winter arc”.

“Best thing I’ve heard all winter,” read the top comment.

“Wait, I love this,” replied someone else, equally obsessed with the concept. “I needed to hear this,” another user admitted.

There’s a trend online of people adjusting their workout routines in the colder months. Picture: TikTok

Is there science behind slowing down in winter?

But is there science behind this seasonal slowdown, especially for women? And what do the experts recommend?

Dr Fatima Khan, a women’s health doctor and hormone expert, says we often underestimate how much the seasons affect us, particularly women, whose hormonal systems are already cyclical.

“Women absolutely need to adapt their routines in winter,” Dr Khan tells news.com.au.

“Seasonal reductions in daylight disrupt the body’s circadian rhythms, primarily by altering melatonin and cortisol secretion – the hormones that govern sleep-wake cycles and energy regulation. For women, who already experience cyclical hormonal variations through the menstrual cycle, perimenopause, or menopause, these disruptions can compound fatigue, mood shifts and sleep disturbances.”

She suggests making adjustments like moving exercise to later in the day, when body temperature and energy naturally peak, and choosing lower-impact, restorative movement like yoga, pilates and strength training to support metabolism, mood and hormonal balance.

Should you change your workouts in winter? Experts say probably yes if you’re a woman. Picture: iStock

The different kinds of rest needed in winter

Emerging research supports that women may also need more, or different kinds of, rest in winter.

“Lower UV exposure reduces vitamin D synthesis, contributing to low mood and fatigue,” Dr Khan explains.

“Circadian rhythm misalignment in darker seasons increases ‘sleep pressure’ which is the body’s biological need for restorative rest, and this can heighten emotional sensitivity and cognitive overload.”

She points to research suggesting that multidimensional rest is what is really needed which can include cognitive rest (less screen time), sensory rest (calm environments), and emotional rest (reducing social demands).

Dr Fatima Khan says women need to adjust their workout routines in winter to help with their hormones and mood. Picture: Supplied

Letting go of guilt

As seen in the content creator’s video, one of the hardest parts about slowing down in winter is the psychological side of it.

“Culturally, we’ve been conditioned to equate productivity with self-worth – but biology tells a different story,” Dr Khan says.

“Our bodies are not machines – they are rhythmically attuned to the environment. Winter is a period when energy naturally retracts. Slowing down is not failure, it’s a seasonal recalibration.”

Research even shows that failing to adjust behaviourally during these periods of internal downregulation can increase the risk of circadian dysregulation, poor mood and hormonal imbalance.

So, listening to your body’s cues, whether that’s craving rest, warmth or stillness, shouldn’t be considered a weakness and could actually benefit your health.

The case for better sleep

Sleep expert at A.H Beard, Rachel Beard agrees that winter calls for a gentler, more flexible approach to exercise.

“If you’re waking up foggy and dragging yourself to a 6am HIIT class, you might be working against your body’s natural rhythm,” she notes.

She also suggests shifting your workouts to later in the day, such as midmorning or early evening, to better align with your energy levels.

However, she also cautions against cutting out workouts altogether, as exercise is still essential for health and for regulating sleep hormones like melatonin and cortisol, even if it’s just a gentle walk.

“The ‘golden hour’ for syncing exercise with your sleep cycle is typically between 5 and 7pm,” she notes. “Timing your workout then can help reinforce your natural rhythm and set you up for better rest.”

Ms Beard also believes that winter is the perfect time to lean into cosy routines and healthy habits that support better sleep.

“Stick to a consistent routine. It’s tempting to sleep in when it’s dark and cold, but keeping a regular wake-up time helps regulate your body clock and improve overall sleep quality,” she explains.

She also recommends exposing yourself to natural light as soon as you wake up, as this helps reset your circadian rhythm and gives you a natural energy boost.

Sleep expert Rachel Beard has shared her tips to get better sleep this winter. Picture: Supplied

Setting up your space for comfort is also a great idea.

Ms Beard suggests leaning into the “cozymaxxing” trend, which is all about soothing rituals that help you feel calm and ready for rest.

“Think warm, breathable bedding made from natural fibres,” she says. “And keep your room cool (ideally between 18–22°C) and avoid overheating with too many blankets or blasting the heater.”

How to exercise in winter

In summary, as the experts suggest, focusing on gentler movements like yoga, pilates, strength training, and walking might be optimal in winter, in comparison to higher-intensity workouts like HITT classes.

If you’re struggling with motivation, try shifting your workouts to later in the day to fit more with your body’s natural energy peaks.

Also, make sure you’re getting enough rest, and the right kind, to help fuel your mood and workouts.

And if you’re feeling guilty about winding down, rather than up in winter – know that it’s perfectly normal, and your summer self will thank you for the extra rest.

Originally published as 6am workout habit wrecking your health