WHAT TO WEAR TO THE GYM IN WINTER

Published: 12/12/2025 | Written by: David Van Wetherill

David van Wetherill knows better than most what it takes to keep moving, stay strong, and push through both physical and mental challenges – especially as the days get shorter and motivation dips. To make sure winter doesn’t get in your way, the Sports Direct training ambassador shares exactly how he dresses to work out, offering practical tips to help you stay warm, comfortable, and moving, no matter how cold it gets outside.

It’s getting cold out there, and staying active is more important than ever. Winter can test even the most committed of us. Dark mornings, biting air, and the cold touch of a barbell can all chip away at motivation. The right winter gym kit doesn’t just make you feel more comfortable – it genuinely impacts performance, helps prevent injury, and strengthens the mental discipline to keep going.

As an athlete with an arthritic bone condition who trains on crutches, I must stay warm and keep moving to prevent my body from seizing up. Every morning, I remind myself that my body and mind will warm up – getting started is always the hardest part.

I’m mindful that what I wear isn’t just about style. Clothing choices can make the difference between warming up effectively, staying mobile, avoiding chafing, and not catching a chill the moment I leave the gym. Winter amplifies all of this: muscles take longer to switch on, sweat cools faster, and all of it affects bones and overall comfort.

Dressing smart = training smart = living smart.

WHY DRESSING RIGHT MATTERS IN WINTER

Cold weather makes your body work harder just to reach or maintain a baseline temperature. Warming up is non-negotiable, but if I arrive at the gym already shivering, I spend half my warm-up just trying to feel my extremities. That’s not ideal for performance – forget about trying to hold a kettlebell in that state!

On race day, dressing correctly is critical. Multiple layers and flexibility in your morning outfit help you stay warm enough to move efficiently without overheating later. Layering is about control: the ability to adapt as your body temperature changes, rather than enduring in too little or too much clothing because you didn’t plan ahead.

MY WINTER GYM WARDROBE: WHAT I FOCUS ON

I think of training attire in four phases:

1. Commute
2. Warm-up
3. Full session
4. Post-session

I layer depending on how cold it is and what type of training I have planned. Most days for me start with a cold sea swim, so having multiple layers at my disposal is essential.

Base items:

• Long socks (non-negotiable)
• Shorts and a vest for training

Additional layers:

• Jogging bottoms
• Extra t-shirt for flexibility
• Hoodie on especially cold days

A hat or cap is my favourite “thermostat”: easy to put on or take off, particularly useful during races.

During training:

• Warm-up: joggers over shorts or kept on throughout the session.
• Compression layers help with circulation and swelling, especially in my left leg during winter.
• For outdoor sessions, I use moisture-wicking shorts or long-sleeve tees to carry sweat away from the skin.

Material and fit:

• Avoid chafing or restrictive clothing, especially around arms and lats.
• Cold muscles feel tighter, so starting with flexible, well-fitting layers is essential.
• Once sweat flows, I strip down to cool off and reduce irritation.

Inside the gym:

• I usually train in a vest to avoid crutch interference but start winter sessions in a hoodie to build heat gradually.
• On strength days, I may tie a hoodie around my waist in case the temperature drops or training intensity decreases.
• Gloves help for longer runs – they keep hands warm, provide grip, and prevent blisters.

QUICK SCENARIO GUIDE

Arriving Cold / Commuting:

• Wear the warmest outer layer – hoodie, jacket, or both.
• Keep joggers on for warm-up and sometimes longer if the gym is chilly.
• Once warmed up, remove layers or tie hoodie around the waist.

Inside the Gym:

• Remove outer layers to avoid overheating or soaking them with sweat.
• Choose clothing that moves with you.
• Be ready to strip down to a base layer or vest if you sweat quickly.

After Your Session:

• Have a change of clothes ready; put on a dry top to prevent cooling too quickly.
• Replace outer layers like a hoodie before heading outside.
• Keep extra layers handy if you plan another session or a run from the gym.

TIPS FOR DIFFERENT LEVELS

Beginners:

• Don’t over-invest. Start with a long-sleeve base and full-length joggers/tights.
• Comfort is key – if you dread the cold walk to the gym, you’ll skip it.
• Use budget-friendly options like Sports Direct’s entry-level lines.

Intermediates:

• Consider thermal fabrics, compression layers, and technical tops.
• Match clothing to your training style:
  • Heavy lifting = lighter layers once warmed
  • High-intensity cardio = more breathable, moisture-wicking fabrics
• Always have a dry top ready post-workout.

FINAL TAKEAWAY

Winter gym wear isn’t about bulky coats during your workout. It’s about smart layers, the right fabrics, and staying comfortable from start to finish. Consistency matters more than having the latest gear. Dress so you can show up, move, warm up, and leave feeling good – that’s what counts.