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Why 3 MinimumWorkouts a Week can help combat depression and weight gain: How to Get Results During the Hardest Months of the Year

Austin Witt
Weight loss and fat loss with results. Prevent heart disease and get our flash sale at Fittwave. Learn about data based coaching from expert led coach Austin Witt, M.S., ACSM-CEP. Austin explains how to lose weight and fat loss. prevent heart disease and what to screen for.

Introduction

I’m Coach Austin, an online personal trainer and sport performance coach with a Master’s degree in Exercise Physiology. I have worked with over 500+ clients through the last 5 years. I’ve discovered that the most successful transformations happen when people work with their reality, not against it. Using data can help!

As I am writing this, in the United States we just had daylight savings. For many this can feel like the hardest months of the year—typically November through February. These month present unique challenges: shorter days, holiday stress, family obligations, travel, and seasonal depression. Yet, this is when most people abandon their fitness routines entirely, setting themselves up for a difficult restart in January.

The solution isn’t more workouts—it’s smarter workouts and lifestyle. A strategic 3 workouts a week approach can not only maintain your progress, but start accelerate it.

FULL BREAKDOWN: Learn more about our seasonal fitness strategies on Youtube.

Why the Hard Months Destroy Fitness Progress

The Perfect Storm of Challenges

Data from the Fittwave app shows that client adherence drops in most gyms by 67% between November and February due to:

Environmental Factors:

Social and Cultural Pressures:

Psychological Challenges:

Follow our seasonal motivation tips on Instagram @fittwavecoaching

The Most Common Search Questions (And How to Solve Them)

Question 1: “How many workouts per week to see results?”

Listen, I get it! You want to know the minimum effective dose for fitness results.

The Science-Based Answer: Research indicates, that 3 workouts a week provides 85-90% of the benefits of daily training. But there is a disclaimer! *The workouts must be properly structured to THE client’s lifestyle.

Here’s the Fittwave Fitness Solution:

Example Weekly Schedule:

Why This Works:

Learn more about optimal training frequency at https://www.fittwave.com/training-frequency

Question 2: “Can you ACTUALLY get fit working out 3 times a week?”

People doubt whether minimal frequency can produce real results.

The Evidence-Based Answer: Absolutely. Studies show that 3 workouts a week can produce:

Case Study: Sarah, 34, Marketing Manager
The Challenge: Busy work schedule, two young children, holiday stress, and the family planner.
The Approach: 3 full-body workouts per week using the Fittwave app and daily accountability (monitoring steps, food, and stress).


Results After 16 Weeks (Through Holiday Season):

Her Secret: “I stopped trying to be perfect and started being consistent with smaller goals. Three workouts felt manageable, so I actually did them.”

The 4 Key Factors for Success:

  1. Progressive Overload: Gradually increase weight, reps, or intensity
  2. Compound Movements: Focus on exercises that work multiple muscle groups
  3. Adequate Recovery: Allow full recovery between sessions
  4. Consistent Execution: Never miss more than one week

Question 3: “How to stay motivated to workout in winter?”

4 Strategic Ways Fittwave helps People struggle with seasonal motivation and consistency.

Psychology-Based Solutions:

Strategy 1: Environmental Design

Strategy 2: Social Accountability

Strategy 3: Flexible Scheduling

Strategy 4: Reward Systems

Case Study: Mike, 29, Software Developer
The Challenge: Seasonal depression, work stress, lack of motivation
The Solution:

Results: Maintained fitness through 4-month winter period, actually improved strength by 23%, and reported 56% improvement in mood scores.

Connect with Coach Austin on LinkedIn Coach Austin Witt for motivation strategies.

Question 5: “Workout routine for busy schedule during holidays?”

Our clients need time-efficient solutions that work with holiday chaos.

The Time-Efficient Solution:

Here’s an example you can takeaway! But remember, repeat this for several weeks!

The 20-Minute Holiday Workout

Perfect for 3 workouts a week when time is limited:

Circuit Format (Repeat 4 rounds, 45 seconds work, 15 seconds rest):

  1. Bodyweight Squats
  2. Push-ups
  3. Mountain Climbers
  4. Plank Hold
  5. Jumping Jacks

Total Time: 20 minutes including warm-up and cool-down

The Hotel Room Routine

For holiday travel:

Equipment Needed: None
Time Required: 25 minutes

Workout:

  1. Bodyweight Squats: 3 x 15
  2. Push-ups: 3 x 10
  3. Lunges: 3 x 10 each leg
  4. Plank: 3 x 30 seconds
  5. Burpees: 3 x 5

The Family-Friendly Workout

Include kids and relatives:

Activities:

The Key: Make fitness social and fun during family time.

Get travel workout guides at https://www.fittwave.com/

Question 6: “How to avoid holiday weight gain while working out?”

People want to maintain or lose weight during challenging eating seasons.

Short answer: The Integrated Approach ⬇️

Workout Strategy for Weight Management

3 workouts a week focused on:

Nutrition Integration

The 80/20 Rule

Example Holiday Schedule:

FULL BREAKDOWN!

How does it work? The Science Behind 3 Workouts a Week

Muscle Protein Synthesis

Research shows that muscle protein synthesis remains elevated for 48-72 hours after resistance training. 3 workouts a week with proper spacing maintains this elevated state throughout the week.

Recovery and Adaptation

Adherence and Psychology

Anecdote and Several Studies demonstrate that 3 workouts a week provides:

Source: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(25)00164-1/fulltext

Hormonal Benefits

The Fittwave 3-Workout System with STEPS!

Technology Integration

The Fittwave app optimizes your 3 workouts a week approach:

Smart Programming:

Progress Tracking:

Community Support:

Seasonal Adaptations:

Discover the complete system at here: https://www.youtube.com/watch?v=ZQN8jxHoYu4

Common Mistakes That Have Long-Term Poor Results

Mistake 1: All-or-Nothing Mentality

Problem: Thinking you need to work out daily or not at all
Solution: Embrace the 3 workouts a week approach as optimal, not minimal

Mistake 2: Ignoring Progressive Overload

Problem: Doing the same workout repeatedly without progression
Solution: Gradually increase weight, reps, or intensity each week

Mistake 3: Skipping Recovery

Problem: Not allowing adequate rest between sessions
Solution: Schedule rest days and prioritize sleep and nutrition

Mistake 4: Inconsistent Scheduling

Problem: Random workout timing that doesn’t fit your lifestyle
Solution: Set specific days and times that work with your schedule

Mistake 5: Perfectionism Paralysis

Problem: Waiting for the “perfect” time or conditions to start
Solution: Start with what you have and adjust as needed

Seasonal Success Stories

Jennifer, 31, Teacher

Challenge: Seasonal depression, holiday stress, family obligations
Approach: 3 morning workouts per week using Fittwave app
Results:

David, 38, Sales Manager

Challenge: Travel schedule, client dinners, winter weather
Approach: Flexible 3-workout schedule with hotel room alternatives
Results:

Maria, 26, Graduate Student

Challenge: Thesis stress, limited budget, small apartment
Approach: Bodyweight 3-workout routine with minimal equipment
Results:

Read more transformations at https://www.fittwave.com/seasonal-success

Equipment and Setup Options

Minimal Equipment Home Gym

Essential Items ($100-200 total):

Bodyweight Only Option

No Equipment Needed:

Gym-Based Routine

Key Equipment:

Outdoor Winter Options

Cold Weather Activities:

Nutrition Support for 3-Workout Success

Pre-Workout Nutrition

Post-Workout Recovery

Daily Nutrition Support

Learn more about workout nutrition at https://www.fittwave.com/workout-nutrition

Conclusion

The hardest months of the year don’t have to derail your fitness progress. A strategic 3 workouts a week when tracking steps approach, can not only maintain your gains. but actually accelerate them when properly implemented.

The key is working with your reality, not against it. By embracing a sustainable frequency, focusing on compound movements, and using technology and community support, you can thrive during the most challenging season.

Remember: consistency beats intensity, and progress beats perfection. Three strategic workouts per week will always outperform seven workouts that you can’t maintain.

“Ready to master the 3 workouts a week system and thrive during the hardest months? Get started with the Fittwave app at https://www.fittwave.com/ and work with Coach Austin Witt to create your sustainable fitness routine.”

Additional Resources

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