My #1 Tip for Winter Strength Training

As we look ahead to winter training, one theme is consistent among all my patients and friends. Everyone is planning to do less running and more lifting.

Winter is filled with cold, dark, wet/snowy days and there are no key races until the spring. There’s no real reason to run and it’s really hard to get out of the warm bed in the morning and run in the cold wet.

So, understandably, we all shift focus from running outside to strength training inside.

The problem is, most runners don’t know what to do in the gym. There is uncertainty with what exercises to do, when to do them, and of course, how to do them without getting hurt.

There are many different ways to structure your unique strength training program. A lot depends on skill level and familiarity with weight training.

But there is 1 key theme I would encourage everyone to focus on regardless of how skilled they are: pick 1 key lift and get stronger in that lift.

That lift could be:

• Leg press
• Weighted step ups
• Hex bar deadlift
• Squats
• Anything else you care about
  For winter strength training, focus on 1 key lift that is relevant for you and get stronger in that lift
  It is tempting to try and do a handful of different lifts over the course of the winter. And yes it is important to have a variety and not just do 1 exercise for 3-5 months.

But my point here is to establish a clear focus for your winter training. Choose 1 lift and get stronger in that lift.

Week after week (with de-load or step-down weeks sprinkled in), you focus on putting a little more weight on the bar. A little more weight in your hands. A little heavier each time.

If you maintain focus on 1 thing, over the course of time, you will get stronger. It’s simple. It’s just a matter of executing on it.

During my Own the Off Season program last winter, the lift we focused on was the Hex Bar Deadlift. Week after week, we did Hex Bar Deadlifting. Over the course of 12 weeks, everyone (obviously) got stronger.

It’s just a matter of executing on your plan. My suggestion is to make a plan around 1 key lift.

If you’re interested in learning more about Own the Off Season 2026, see the segment below.

Your best is yet to come!

Dr. Michael

Valiant Physical Therapy
Evanston, Illinois
Physical therapy for Runners | Sports Rehab