Why Fall is the Best Time to Start Your Fitness Journey: 5 Science-Backed Reasons to Commit Now
I know you feel it. The season has started to change. The sky looks different, the weather has a cooler undertone, and kids are back to school with routines kicking into high gear. It is bitter sweet, but I love it. I love fall weather, fashion, and routine, and I want to share something that I have seen for many many years: End of summer energy is the best time of the year to commit or recommit to your personal health and wellness habits.
I know New Year's resolutions get all the attention, and I personally love the fresh start energy. But fall fitness goals are actually far more successful than January resolutions, and there are scientific reasons why. But before I get into it, and hopefully motivate you to take action, I want to share a few facts about summer fitness habits that might snap you into reality.
The Summer Fitness Reality Check
First, people tend to be more active in the summer, and that's fantastic! But... statistics on strength training show that people skip more workouts during the summer. I am a trainer and a gym rat, so I see this drop-off both professionally with my clients and personally during my own training sessions. People want to be outside, and I get it. That said, we, all of us, especially those of us that are over the age of 40 cannot afford to lose muscle. Time is moving in one direction, and I cannot stress enough how important it is that you pay attention to your lean body mass. We take too many breaks thinking we can "get it back," but in reality, it will get harder to gain, harder to maintain, and easier to lose muscle. Summer makes us feel like we're doing more, but if you've been skipping RT (resistance training) for summer fun, it will cost you.
Second, people eat more and drink more during the summer. We think of rich holiday foods and events as the downfall of healthy eating, but we spend more hours eating and drinking in the summer which adds up. I notice the biggest drop off of my clients tracking and being honest about calories during the summer than I do during the winter and holiday season. And, most people gain weight during the summer. Again, it gets harder and harder to get that weight off and it is more and more important that you have a sustainable fitness routine that keeps you honest and aware of how your choices are impacting your long-term health.
All that said, I want to make something clear about building healthy lifestyle habits: They work with your life, not against it. Too many people avoid committing to healthy habits because they have false beliefs about what that means and whether or not they can stick to it. Listen, your health and fitness routine needs to work with your real life, not some fantasy version of it. You don't need to spend hours in the gym, or get up at 5 am to fit training into your lifestyle, and you don't need to over complicate eating to make choices that align with your goals. This is exactly what I work on with my clients, and why I have people on programming for years. It works. It fits their life, adapts with their life and schedule, and builds awareness and confidence.
Now, back to the point of this article and why I want you to start your fitness goals right now, in this season to prioritize your health and wellbeing. Here are the top five reasons this time of year is the best time to build lasting healthy habits.
The Top 5 Science-Backed Reasons Fall is THE Best Time to Start Your Fitness Journey
1. Natural Light Boosts Exercise Motivation and Performance
During this time of year, we still have over 12 hours of daylight to work with. Sunlight exposure increases exercise motivation, helps establish morning workout routines, and gives us more time for evening fitness activities. When you are looking for space in your schedule to fit a 30 minute workout, having sunlight available is incredibly helpful.
The exercise science backs this up: Research shows that sunlight exposure triggers the brain's release of serotonin, which is associated with boosting mood and helping a person feel calm and focused. The light we get from being outside on a summer day can be a thousand times brighter than we're ever likely to experience indoors, which explains why sunlight exposure improves workout motivation and increases cognitive performance and reaction times. Additionally, sunlight exposure decreases cyclic adenosine monophosphate (cAMP), leading to peaceful and settled conditions that make it easier to stick to new fitness routines.
2. Your Brain Craves Structure After Summer - Use It for Fitness Success
Summer is great for trips, events, parties, and spontaneous boat adventures, and I love all of it. But if you're anything like me, and like most of my clients, routine feels nourishing and supportive. With summer fun peaking, the desire to build routine is a big motivator, and I want you to execute at that moment of inspiration.
The psychology behind this is powerful: We naturally crave predictability and structure after periods of spontaneity. Research shows that establishing consistent fitness routines reduces decision fatigue, improves self-discipline, and creates a sense of control over our environment. When we have clear expectations about our daily patterns, our brains can operate more efficiently, freeing up mental energy for other important decisions. Routine is the foundation of consistency, and consistency is what separates those who achieve their health goals from those who don't. After a summer of varied schedules and spontaneous activities, your brain is actually primed to embrace structure - this is the perfect time to harness that natural desire and channel it into healthy exercise habits.
3. Build Winter Immunity and Beat Seasonal Depression with Fall Fitness
The end of the year is not only a busy time, but it's also a stressful time for our bodies and immune systems. Less light, more time in close quarters, flu season, darkness, cold wet weather all takes a toll on our system. But if you are ahead of this with solidly built workout routines, you can have an extra defense.
Here's what the exercise research tells us: Regular moderate exercise boosts immunity by improving lymphatic and cardiovascular circulation, and physical activity may help flush bacteria out of the lungs and airways, reducing your chance of getting a cold, flu, or other illness. For mental health, research has shown that a good workout can be up to four times more effective than taking antidepressants for improving symptoms of depression. Exercise boosts neurotransmitter levels including serotonin and dopamine, which are essential for mood regulation and preventing seasonal affective disorder.
The key is building this foundation before you're in the thick of winter stress - the effects of exercise on your immune system are short lived and in order to optimize these effects it is important to exercise regularly.
4. Fall Goal-Setting Has Superior Success Rates Compared to New Year's Resolutions
Here's something that might surprise you: Research shows that autumn goal-setters significantly outperform New Year's resolution makers. People who set fitness goals in fall are more likely to achieve them - for example, those signing up to weight loss programmes are twice as likely to reach their goal. This is because this time of year has the 'fresh start' effect and embraces a new beginning feeling.
The science reveals why September fitness goals work better: Following the seasons is closely tied with natural periods of transition and change, and September has become the new January for goal setting. Unlike the arbitrary nature of January 1st, fall aligns with natural biological and social rhythms - we're evolutionarily programmed to prepare and gather resources as winter approaches. Research suggests there's no evidence that starting fresh in January makes you more likely to stick with a new behavior, and only two people in 10 stick with their New Year's resolutions long term.
5. The 100-Day Habit Formation Advantage
From late August through December, you have roughly 100 days to establish fitness habits that will carry you through the new year and beyond. This timeframe is psychologically powerful and practically perfect for habit formation.
Why 100 days matters for fitness success: According to research, after about 30 days of practice for a simple action, enacting a habit becomes easier than not doing so, and more complex fitness habits take longer to form but can still become automatic. The 100-day window gives you enough time to not only establish new workout routines but to reinforce them through multiple cycles, making them truly stick.
This period allows you to harness autumn's natural themes of harvest and preparation - you can take actions today to harvest rewards at the end of the season while making preparations for a better winter and overall future. Rather than waiting for January when everyone else is crowding the gyms and making resolutions they'll abandon, you get a head start and can enter the new year already established in your healthy routines.
Start Your Fall Fitness Journey Today
The research is clear, the timing is perfect, and your body and mind are ready for this shift. End of summer isn't just about mourning the loss of vacation mode - it's about harnessing one of the most powerful windows for lasting change.
Remember, your health and fitness habits need to work with your real life. Start small, be consistent, and build momentum through these golden 100 days. Whether it's committing to 30 minutes of movement daily, establishing a consistent sleep schedule, or simply taking advantage of the remaining daylight for evening walks - choose something that feels sustainable and exciting.
The season is changing, and so can you. Don't wait for January to make resolutions that statistics show you won't keep. Start your fitness journey now, when science, psychology, and your natural rhythms are all aligned to support your success.
What health habit will you commit to this season? The time is now - let's make the most of it.
Ready to stop starting over and build something that actually sticks? Build PATH coaching is designed for people who want structured, sustainable change that works with their real life - not another quick fix that falls apart when life gets busy. Learn more about Build PATH and let's turn this fall energy into lasting transformation.
