The Top 6 Best Exercises to Keep You Strong This Fall

Fall is the season of fresh starts—including buckling down on consistent workouts to push sports training to the next level.  Instead of slowing down as the days get shorter, athletes should lean into the fall season. It’s the ideal time to build strength, endurance, and confidence. All that’s needed are the right workouts that include exercises to keep your body strong and your motivation high.

We spoke to a fitness expert at Optimal You to find out the best exercises to help athletes stay fit, fired up, and ready to crush the fall season.

“The best exercise is always the one you’ll actually do,” an Optimal You coach said.

“There’s no better time to lace up your trainers and head outdoors,” said an Optimal You coach. And what better way to spend a crisp fall day than by being outside for a walk?

Walking is actually a great form of exercise. It’s low-impact and low-intensity but still engages muscles from the arms to the feet. With cooler fall weather, athletes can take it for a brisk walk or even go to the trails to climb hills during a hike.

Just 30 to 45 minutes a day of walking can make a difference in reaching exercise and health goals.

Those looking to take workouts up a notch should take up jogging in the fall. Try intervals of walking and jogging to gradually progress. Then, athletes can jog intervals followed by short bursts of running. Running is a great cardiovascular exercise, helps build muscle strength for fall sports, increases mood, and eases anxiety.

“Interval training is a fantastic way to boost your metabolism and see results more quickly,” explains an Optimal You team.

Strength training is an important part of any athlete’s routine. And you do not need weights. Take the workout outside during the fall with bodyweight exercises. A circuit of squats, lunges, press-ups, and planks requires no equipment and can be adapted to your fitness level. Park benches can double as props for step-ups or incline press-ups.

“Strength work is vital for weight loss, as building lean muscle helps the body burn fat more efficiently,” said Optimal You.

Another great exercise is cycling through the scenic autumn backdrops of your town. Cycling is another low-impact aerobic activity that is a great way to cross-train. It boosts endurance and burns fat while being gentle on the joints.

“Cycling allows people to work hard without putting pressure on their joints, which makes it sustainable long-term,” said the Optimal You experts.

Seasonal chores count as exercise. Take advantage of raking and collecting leaves, gardening by putting down mulch and putting out mums, or fall cleaning around the house.

“Clients are often surprised when we point out just how many calories they burn through everyday movement,” said the Optimal You team.

It’s important for athletes to prioritize stretching and active recovery. One of the best ways to do this is through yoga. Cool, crisp mornings or early evenings are ideal for yoga in the garden or in a park. The slower pace provides balance for busier workouts, improving flexibility and reducing stress.

“Stretching keeps muscles supple, lowers injury risk, and helps you stay consistent with other forms of exercise,” Optimal You advised.