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Can TikTok’s “Winter Arc” Really Transform Your Fitness Habits? Experts Weigh In

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Can TikTok’s “Winter Arc” Really Transform Your Fitness Habits? Experts Weigh In

If you’re looking to enter 2025 feeling like the best version of yourself, TikTok’s “winter arc” is the trend you’ve been looking for. “The winter arc is all about just dialing the fuck in,” says creator Carly Berges in a TikTok with over 4.5 million views. In lieu of toxic fad diets and dangerous challenges, the winter arc is all about putting together an organic routine that’ll help you feel like the best version of yourself by the start of the New Year. It encompasses all kinds of wellness goals related to fitness, nutrition, and mental health, with an emphasis on optimizing the last few months of the year.

“This is the time where people start to let their foot off the gas, but there’s still three months left in the year,” Berges says in her original video. “If you’re ready to lock the fuck in, become unrecognizable, and go into the New Year a whole brand new, better, leveled up version of yourself, then get to planning your winter arc right now.” Some of her winter arc goals include more consistent strength training, increased content creation, intentional reading, and earlier wake up times, but yours could be totally different. The only requirement is that your goals help you power through the rest of the year and come out the other side at the top of your game.

To help better understand the winter arc — and maybe even plan one of your own — we reached out to a personal trainer and registered dietitian. Read on to see their best tips for setting realistic goals, overcoming setbacks, and staying motivated throughout the end of the year.

Experts Featured in This Article:

Joel Totoro, RD, is a registered dietitian and the director of sports science at Thorne.

Hailey Jackson is a certified master personal trainer at Fit Athletic Club.

What Is the Winter Arc Trend?

“The winter arc is a TikTok challenge encouraging people to use the coldest and darkest days of the year (starting around October 1) to refocus on their goals, personal development and growth,” explains Joel Totoro, RD, noting that around this time, people tend to get a little lax about their health and wellness. “The winter arc challenges this idea and emphasizes leveraging the last three months of the year to maximize feeling good so that by the time the new year rolls around, you’ve already made progress towards some of your goals.” That said, there are no specific requirements to the winter arc, meaning it’s completely customizable based on your unique circumstances and wellness goals.

Winter Arc Benefits

We know by now not to trust everything we see on TikTok, but the winter arc could have some serious benefits. “One key benefit of participating is reassessing your approach to health and nutrition,” Totoro says. “It’s a great time to self-reflect and learn more about how well you are nourishing your body by assessing your energy levels, the quality of your sleep, muscle strength and more.” Just taking a moment to check in with yourself, see how you feel, and identify the areas you want to work on is a huge step in the right direction.

Winter Arc Risks

While the winter arc doesn’t seem inherently harmful, Totoro says you should still be mindful of dangerous health fads. “It’s important to keep in mind that everyone is different,” he says. That said: “What works for some of your favorite influencers might not work for you, and that’s especially true when it comes to nutrition and what you are putting in your body,” Totoro warns. The bottom line? Don’t get caught up in comparing yourself to other fitfluencers. The winter arc should be about bettering your own self.

“I would caution people to use the winter arc as fuel for motivation and achieving their goals but not as a guidebook for changing everything about your diet and health routine,” Totoro says. “Diet culture can quickly change from promoting healthy habits to encouraging negative ones when there’s too much emphasis placed on the challenge.” To this point, Totoro emphasizes the importance of moderation, encouraging people to still enjoy the holidays, even in the midst of their winter arc. “Sure, increase your fruits and vegetable intake for the rest of the year, but also enjoy your Mom’s famous sweet potato pie at Thanksgiving,” he says.

How to Start the Winter Arc

If you want to start a winter arc of your own but don’t know where to start, NASM certified personal trainer Hailey Jackson has some recommendations. “Setting realistic, sustainable fitness goals is all about finding balance,” she says.

  • Focus on consistency over intensity: “Aim for three to four workouts per week that you can stick with, rather than going all out right away,” Jackson says. This can help you avoid burnout and maintain progress through the end of the year. “Remember, sustainable changes come from gradual adjustments to your routine and lifestyle, not drastic overhauls,” she adds.
  • Prioritize cross-training: “To start your winter arc, think about building a strong foundation in the next couple of months. Focus on developing a routine that includes both strength training and cardio, along with recovery practices like stretching or foam rolling,” Jackson says.
  • Give yourself time to progress: The earlier you start, the more time you have to gradually increase your training intensity, allowing your body to adapt and grow, per Jackson.
  • Don’t abandon your mental health routine: The winter arc is so much more than physical fitness. “Make mental health a priority, too, by setting time for mindfulness or yoga,” Jackson advises. “This well-rounded approach will set you up for sustainable results by the new year.”

Winter Arc Tips

If you want to make your winter arc as effective as possible (even past the New Year), our experts have some tips to keep in mind. And as Totoro notes, always seek out credible, personalized, and science-backed information before making any drastic changes to your routine — even if that means consulting with your doctor.

  • Have a Support System: “Motivation tends to dip as the holiday season approaches, but having a solid support system can help,” Jackson says. “Consider working out with a friend or joining a fitness community to keep yourself and each other accountable.”
  • Adjust Your Mindset: “The real key towards [long-term] improvement involves a change to your beliefs,” Totoro says. “Shifting your mindset and affirming to oneself that you are a person who prioritizes smart nutrition choices will be significantly more successful than someone who convinces themselves to make a few more good choices for the next few months.”
  • Set Short-Term Goals: Stay on track by setting smaller goals for yourself throughout the month, Jackson suggests. This can make your end goal feel more feasible and help you stay focused.
  • Give Yourself Time: For the best results, you may want to consider extending your winter arc beyond January 1. “Challenges like the winter arc are a great motivator for change, but we see the best results when these habits stick long-term and become part of your life,” Totoro says. Don’t be discouraged if you need longer than three months to see progress or achieve your goals.
  • Recognize Your Wins: “Celebrate your small wins; whether it’s lifting a heavier weight or improving your endurance,” Jackson says. Recognizing even a little bit of progress is a big part of staying motivated.
  • Anticipate “Off” Days: You can prioritize health and fitness while still indulging every now and then (it is the holidays, after all). If you feel like you’re getting off track, don’t panic. “Life happens and sometimes we aren’t perfect with our food and nutrition,” Totoro says. “When you get an occasional flat tire, you don’t slash the other three, you throw on a spare, get through the day and start tomorrow with four good tires.”
  • Switch Up Your Workouts: Keep your winter arc interesting and effective by trying a wide variety of different exercises. Jackson specifically suggests alternating between strength training, HIIT, and low-impact activities like yoga.
  • Take Time to Recover: “Don’t neglect recovery days; they’re essential for muscle growth and preventing injury,” Jackson says. Depending on your fitness level and the intensity of your workouts, you should plan to incorporate one to three rest days a week.
  • Don’t Forget About Nutrition: “Don’t underestimate the power of nutrition,” Jackson says. “Pairing your fitness routine with a balanced diet will enhance your results. The goal is to feel stronger and healthier, not just to look different by the new year.”
  • Check In With Your Doctor: Totoro adds that taking a health test or speaking with a healthcare professional can give you important insights you need in order to “feel your best and healthiest heading into 2025.” If something feels off or you’d like more information about your health, this may be something to consider.

Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.

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