Join Outside's Live Q&A with Moves Columnist and Personal Trainer, Jenny McCoy

Training in the winter can be brutal. It’s cold out, the days are shorter, making motivation to hit the gym or trails regularly a toss-up.

Despite the frigid months, many people have made a commitment to get back into or begin working toward their fitness goals. According to a YouGov survey, Americans’ number-one New Year’s resolution in 2026 is to exercise more—25 percent of those who have made a resolution set this as their main priority this year. Improving physical health (22 percent) and eating healthier (21 percent) also rank in the top five resolutions.

Even though a good chunk of people, 39 percent, believe they will meet their goals, actually sticking to the resolution can be a challenge. Maybe you’re daunted by the weightlifting section at the gym. Perhaps you’re not quite sure how to set realistic goals for yourself, or maybe you just want some help getting started. Even if you’re a seasoned fitness enthusiast, you might need some tips on how to switch up your routine to alleviate boredom and build on your progress.

Meet Certified Personal Trainer, Jenny McCoy

For expert advice, we enlisted Jenny McCoy, a personal trainer and behavior change specialist. She earned both of these certifications through the National Academy of Sports Medicine. Jenny is currently a fitness instructor and teaches water aerobics classes, and is Outside’s Moves columnist.

“It’s great to have big goals—like running a marathon or adopting a five-day-a-week strength training program, but it’s also important to strive for smaller milestones along the way, such as running a 5K or learning how to properly deadlift,” she says.

On January 20, between 2 P.M. and 3 P.M. Eastern time, Jenny will be available to answer any questions (in real time!) that you have about training, staying motivated through the winter, or just learning how to nail the perfect squat form.

Questions and Answers From Jenny’s Live Q&A

Now that the live Q&A has come to an end, we’ve rounded up a few of your questions along with Jenny’s responses. If you’re looking for more advice, browse through the comments section of this article and make sure to join us at Jenny’s next live Q&A on Tuesday, February 24, between 2 P.M. and 3 P.M ET. We look forward to seeing you there!

I’m recovering from foot surgery and have to be completely non-weight-bearing. Do you have any NWB workouts that you love?

Pool exercise can be an amazing non-weight-bearing workout. If you don’t like to swim laps, consider water aerobics classes performed in the deep end of the pool to ensure it’s fully NWB. Many local rec centers offer these classes, and they can provide a challenging workout than you might think. I wish you a speedy recovery from your surgery!

Is there a “too cold” for working out outdoors, as it pertains to risk for injury? Is there a certain temperature when you become more likely to pull a muscle while running, for example?

I love this question! I’m not aware of any specific temp threshold where your risk of muscle pulls/strains increases, but it’s true that when muscles are cold and thus stiff, they are more susceptible to injury. You can reduce this risk by layering up in the cold and also making sure to do a full-body warm-up before you start exercising.

What kind of workouts should you do when you are sick? How do you know when you are recovered enough to go back to your usual routine?

It depends on what you’re sick with! The general advice is that if your symptoms are “above the neck” (for example, you just have a runny nose or a mild sore throat), then it’s OK to do moderate cardio. But if they’re “below the neck” (for example, fever, trouble breathing, body aches, etc.), then you should rest completely until your symptoms have resolved. I’d say you’re fine to resume your usual routine when your symptoms are gone, and you feel mentally/physically up for it.

Is yoga enough of a workout on its own? I can’t motivate myself to do more than that in the winter.

I’m of the mindset that anything is better than nothing, and yoga is a really great and beneficial form of exercise. I’m not sure what type of yoga you regularly practice, but if you can, try to incorporate some higher-intensity forms into your routine 2 to 3 times a week to ensure you’re regularly getting your heart rate up and challenging muscles. (Power, Vinyasa, or strength-yoga hybrid classes can all be good options on that front.)

What’s your ideal workout split for the week?

I think if you can aim for 2-3 days of strength training, 3 days of cardio, and 1-2 days of active recovery, that’s a great split. But there are so many different ways to slice and dice it, and it really just depends on what works best with your schedule/lifestyle/goals.

What types of exercise do you recommend for a woman in her early 60s who is looking for low-impact options to lose weight and reduce fat?

If you don’t strength train already, I’d highly recommend adding that into your routine, striving for at least 2 workouts a week that hit all your major muscle groups. Strength training offers SO many benefits (better metabolic health, improved bone density, reduced back pain, etc.) that can directly and indirectly aid your weight-loss goals. That said, cardio is also really beneficial. Some low-impact options include brisk walking, hiking, and swimming/water aerobics. Try to pick something you genuinely enjoy and will thus be likely to do regularly!

How can I stay motivated, especially in the winter when it’s dark in the morning, when I like to work out?

This struggle is so real! Pairing your early morning workout with something you enjoy that’s NOT fitness-related can help with motivation. For example, maybe you listen to a captivating podcast while you complete your 6 am treadmill session. Or you stop by your favorite coffee shop on your way to (or from) spin class. Incorporating little treats into your fitness plans can make the overall grind more enticing.

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