The One Thing to Focus on in Your Winter Strength Training

As winter approaches, many runners are shifting their focus from outdoor running to indoor strength training.

And it makes sense. With colder mornings, shorter days, and fewer races on the calendar, winter is a great time to build strength before the spring season.

But here’s the challenge: Many runners aren’t sure what to prioritize in the gym.

With so many exercises to choose from, it’s easy to overcomplicate strength training.

My advice? Pick one key lift and focus on getting stronger at it.

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
  This doesn’t mean you should only do one exercise all winter. Variety is still important, but having one primary lift gives your training a clear direction.

Week after week, work toward gradually increasing the weight while allowing time for recovery and lighter training weeks.

During last winter’s Own the Off Season program, we focused on the hex bar deadlift. Over 12 weeks, participants consistently worked on that lift and saw noticeable improvements in strength.

The takeaway? Keep it simple, stay consistent, and focus on making progress in one key lift.

A little progress each week can lead to significant strength gains by spring.

Interested in learning more about Own the Off Season 2027? Check out the details below.

Your best is yet to come!

• Dr. Michael

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