How to Beat the Autumn Slump and Stay Motivated in the Gym
Forsyth Fitness Personal Training
As a personal trainer in Edinburgh, I see a common pattern every year. When autumn arrives, the darker nights and colder weather start to chip away at motivation. The summer energy fades, and suddenly the gym feels harder to get to. This is the autumn slump, but with the right approach, you can stay consistent and even make big progress before winter.
One of the best ways to handle it is to keep your gym sessions simple and structured. If motivation is low, overcomplicating your workouts will only put you off. Focus on the big lifts – squats, deadlifts, presses and rows. These compound movements train multiple muscle groups, save time and deliver the best results.
Shorter, more focused workouts are also easier to stick to. You don’t need to spend hours in the gym. Three 45-minute sessions a week of strength training, with some conditioning at the end, is enough to build strength and keep fat off. The key is showing up regularly, not chasing perfection.
Another useful trick is to set clear targets for the season. Instead of vague goals like “get fitter”, commit to adding weight to your lifts, increasing reps or improving your form. Having something measurable to work towards will give you a reason to train, even when you’re tired after work.
Don’t forget accountability. Many of my clients train through autumn without losing momentum because they know I’ll be checking in. If you don’t have a coach, try booking workouts with a friend, logging your sessions or setting challenges to keep yourself on track.
Autumn is actually one of the best times to train. The gym is quieter, you can focus on strength and consistency, and by Christmas you’ll be ahead of the game instead of starting over.
If you want structure, accountability and proven results, I’d love to help. As a personal trainer in Edinburgh, I create programmes that keep busy people on track all year round.
👉 Get in touch today and let’s make this your strongest autumn yet.
Sample 3 Day Push/Pull/Legs Programme
Day 1 – Push
Bench Press – 4 x 6–8
Overhead Shoulder Press – 3 x 8–10
Dumbbell Incline Press – 3 x 10–12
Tricep Dips or Pushdowns – 3 x 12–15
Day 2 – Pull
Deadlift or Rack Pull – 4 x 5–6
Pull Ups (Bodyweight/ assisted/ weighted) – 4 x 6–8
Barbell or Dumbbell Rows – 3 x 8–10
Bicep Curls – 3 x 12–15
Day 3 – Legs
Squats – 4 x 6–8
Romanian Deadlifts – 3 x 8–10
Walking Lunges – 3 x 12 each leg
Calf Raises – 3 x 15–20
Keep rest times around 60–90 seconds for most exercises, slightly longer on the heavy lifts. Three sessions a week like this will keep you strong, consistent and progressing through autumn.