6 Tips to Make the Most Out of Your Workouts in the Summer

It’s the summer—take out those hats, hit the beach, but make sure not to lounge all day because that body needs some exercise, too. Exercise may be the last thing on your mind on a hot summer day, but there are ways you can make it work. Here are some tips to help you out: 

Take It Easy

You don’t need to be as intense as you were when the weather is cooler! Remember, the heat can be exhausting, which is why you need to take it easy. Slow your pace and allow your body to adapt to the heat. You can pick up the pace and the length of your workout when you get the hang of it. 

Don’t Do It During Peak Hours

When we say peak hours, we mean the hottest hours of the day, which is midday. It’s best to exercise early in the morning when it’s still cool outside or an hour before the sun sets. 

Stick to Light-Colored Workout Clothes

Sure, you love those dark-colored workout clothes to wear, but it’s time to put them to rest in the summer. These colors absorb heat and on a hot day, and it will only make you feel so much hotter. It’s best to stick to light-colored workout clothes that are loose to allow for better air circulation over the skin. 

Apply Sunscreen

Sunscreen is your ultimate best friend in the summer, so don’t skip it! Use sunscreens with UVA/UVB with titanium or zinc oxide and re-apply it at two-hour intervals. 

Stay Hydrated

In the summer, your body temperature increases. Make sure you stay hydrated to prevent heat exhaustion. The same applies when there’s so much humidity in the air because it’ll make your sweat stick to your skin. Drinking plenty of water and eating fruits and vegetables that are rich in water will keep you hydrated throughout your workout. At least 8-10 ounces of water every 20 minutes when you’re working out is optimal, and it’s crucial you drink more after exercise. 

Be mindful of overdrinking, too, because there’s also a thing called overhydration that can lead to hyponatremia. 

Also, if you think sports drinks are the way to go, they’re actually not because they’re filled with so many calories. So, stick to water!

Don’t Overextend Yourself

Sure, you may have fitness goals, but that doesn’t mean you should overexert yourself in this heat. This will not make you achieve your goals faster. Listen to your body, and if you feel light-headedness, weakness, dizziness, muscle cramps, headache, rapid heartbeat, and nausea, it’s best to stop. You don’t need to work out for hours—20 minutes will do, and you can expect positive effects. 


The summer season shouldn’t stop you from achieving your weight or fitness goals. All you need to do is apply these tips to help you have an efficient workout activity during this time of the year. Next thing you know, you’re as active as you want to be and closer to your goals. 

Consider custom fitness programs in Wellesley, MA to ensure you do the right exercise activities. The Fit Factor PT takes the time to understand your goals, know your fitness history, and align with your motivation. Contact us today!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley