12 fitness habits to kickstart your autumn reset, whether you’re a beginner or a fanatic

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An autumn reset is the perfect time to rethink your fitness goals and make them stick. Just like decluttering your wardrobe or batch-cooking warming meals, a fitness reset helps set your rhythm for the season.

After a summer of loosened routines, autumn is when we naturally 'get back to school'. This doesn’t mean tearing up your programme and starting from scratch. Instead, it’s about smart adjustments, targeted upgrades and habits that you’ll actually keep. Experts suggest revisiting your training every eight to 12 weeks, and the change from light evenings to darker, colder days is the ideal prompt.

A seasonal shake-up not only keeps motivation high, it also allows you to reflect, recharge and reframe your goals. Whether you’re rebuilding from zero, getting back on track or already training like a pro, here are 12 expert-backed strategies to help shake up your routine, boost motivation and build strong habits that last through winter and beyond. Autumn isn’t the end of summer; it’s the beginning of your strongest season yet.

The starters (beginners)

You’re overcoming inertia and building the rhythm of regular movement. Starting out can feel like the toughest stage, but it’s also the most rewarding. This is when you lay down the foundations that will carry you through the months ahead.

Start small

“Start with achievable short-term goals to keep motivation high,” says Carlos Pinto, fitness professional with Active Serenity. “Autumn brings cooler weather and shorter days, which can make new habits harder to establish. Begin with just 10-15 minutes of movement daily – this could be a brisk walk after lunch or a short circuit at home using just bodyweight.” Pinto’s go-to starter session?

Three rounds of squats, push-ups, and jumping jacks. “The goal is not intensity but consistency,” he stresses.

Stack your habits

“Pair new exercise habits with something you already do,” advises Toby Spooner, PT and co-founder of Metrix. “For example, while your morning coffee brews, do 10 squats. Over time, these micro-moments build into a routine without feeling overwhelming.”

Find your joy

“Experiment with different activities to find what lights you up,” says Sabrina Pace-Humphreys, PT and co-founder of Black Trail Runners. “It’s so important to find something that brings you joy – if you associate exercise with positivity, you’re far more likely to stick with it.” Her advice: try it all - running, padel tennis, swimming, dance, yoga. “You’ll feel pretty quickly what gives you that rush of endorphins.”

Starter mantra: consistency beats intensity. Build a streak, however small, and the habit will grow.

The rebooters (irregulars)

You’ve dabbled – now it’s time to get consistent and balanced. If you’re someone who trains in fits and starts, autumn offers a chance to establish rhythm and accountability.

Find a buddy

“Fitness becomes far more fun (and harder to skip) when someone else is holding you accountable,” says Spooner. “You’ll not only become more consistent, you’ll also motivate each other, share new ideas, and keep each other safe if you’re working out together.”

Book it in

“Paying for a fitness class or session up front means you’re more likely to do it,” adds Pace-Humphreys. “Treat workouts like appointments. Schedule them into your week just like work meetings, and they become a natural, non-negotiable part of your routine.”

Don’t get discouraged

“Habits don’t always ‘stick’ straight away,” warns Pinto. “In the early stages, you may go back and forth, missing sessions or dropping intensity. Don’t beat yourself up – change isn’t linear. Every day is a fresh start.”

Rebooter mantra: schedule it, share it, stick with it. Consistency is your new superpower.

The level-up crew (keenos)

You’re committed – now it’s about pushing the dial without burning out. For regular exercisers, the danger is plateau: doing the same things, the same way, and wondering why results stall. Autumn is the moment to refresh and upgrade.

Re-balance your training

Audit your weekly routine. Does your split of cardio, strength, and recovery reflect your goals or just habit? “Look at the days and times you’ve blocked out for training versus work and life,” suggests Spooner. “Could you change the ratio?” Adopting a 'never two days off' rule, or creating a weekly mini-plan covering all disciplines, can help you progress without drifting.

Use music to move

Science backs up the motivational power of music. Research in the International Review of Sport and Exercise Psychology shows listening to music before training primes the mind, heightens arousal, and sharpens focus. Another Psychological Bulletin study found upbeat tracks lower perceived exertion and distract from discomfort – meaning sessions feel easier. “Building a habit of pre-workout listening can give you the mental lift to lace up even when it’s cold and dark,” says Pinto.

Upgrade your kit

“Treat yourself to new motivational tools, apps or wearables,” Pace-Humphreys recommends. Whether it’s a new training app, a cold-weather running jacket or simply fresh gym gear, upgrading your kit creates accountability. “Just climbing into new training gear can be a psychological boost,” she says.

As the days shorten, those small boosts help keep habits alive.

Level-up mantra: shake off autopilot, upgrade your tools and push the dial forward.

The peak performers (fanatics)

You live and breathe fitness – but even the most committed need a reset. High-level fitness enthusiasts thrive on discipline, but without fresh challenges even the most dedicated can plateau. Autumn is the time to step back, refine, and rediscover the 'why' behind your training.

Set a new challenge

“If you already train consistently, channel that discipline into a clear, stretching goal – whether that’s a race, competition, or personal milestone,” says Spooner. He shares his own example: “I’ve always focused on strength training, but I set myself the challenge of completing an Ironman 70.3 despite barely being able to swim 25m. I hired a swim coach, adapted my training, and stayed accountable – and in the process learned new skills and reignited motivation.”

Cross-train for growth

“Switch up your training modality to challenge different skills,” adds Spooner. If you’re an endurance athlete, build in strength work. If you’re a strength devotee, try Pilates or yoga. “New challenges keep training exciting and prevent stagnation, both physically and mentally. Nothing has humbled me more than reformer Pilates,” he admits.

Respect recovery

“Even the most committed athletes need structured recovery,” says Pace-Humphreys. “Autumn is the perfect ‘deload’ season: reduce volume slightly, focus on quality over quantity, and refine mobility, sleep, and nutrition.” Her message is simple: rest is resilience. “If you want to go harder, faster, stronger – rest well. Especially through sleep. Assess your sleep hygiene: disconnect from devices earlier, create a restful environment, and ensure you’re getting enough hours. Recovery fuels performance.”

Peak performer mantra: challenge the body, refresh the mind, respect recovery.