In the early hours of 24 to 25 October, at 02:00, the clocks go back to 01:00. You gain an hour of sleep that night and, from then on, lose an hour of daylight at the end of the day. In Lisbon, the sun sets at 18:46 on Saturday and at 17:44 on Sunday. From one day to the next, you leave work in the dark.
This is when many people who trained well through the summer and the September return start slipping. It isn't lack of willpower: it's the body adjusting to a new schedule and the mind linking the evening with the sofa.
The good news is you can prepare for this. In this article you'll see what happens to your body when the clocks change, how to pick your training time in winter and what to do so your routine doesn't slip until spring.
What changes in your body when the clocks change
Your internal clock is set mainly by light. When morning light arrives earlier and night falls an hour sooner, your body needs a few days to adjust your sleep, appetite and energy to the new schedule.
The October change is usually easier to adjust to than the March one, because you gain an hour instead of losing one. Even so, in the first few days it's common to have:
- waking up before your alarm, because your body is still on the old time;
- feeling sleepy earlier in the evening, when it gets dark;
- feeling less like leaving the house after work, when it's already dark outside.
None of these things is a problem in itself. The problem is when a one-week adjustment turns into a whole winter without training.
Training in the morning or in the evening: what works in winter
There's no right time for everyone. There's the time you can stick to three times a week for five months. This table helps you decide:
| Morning training | Evening training | |
|---|---|---|
| Light | You catch the first light of the day, which helps reset your body clock | You're already training in the dark, with no daylight |
| The unexpected | The day hasn't had time to create them yet | Meetings, traffic and fatigue pile up |
| Energy | Needs a more careful warm-up, the body is stiffer | Your body is warmer and looser |
| Sleep | Helps you feel sleepy at the right time at night | A very intense late workout can delay falling asleep for some people |
| The biggest risk | Going to bed late and not getting up | Getting home and not going out again |
If your weak spot in winter is “once I'm home, I'm not going out again”, training in the morning or at lunchtime solves the problem at the root. If your weak spot is the alarm clock, the end of the day is still a good option, as long as you go straight from work to training without stopping at home.
Seven rules to keep your routine going until spring
1. Start adjusting the week before
In the week before the change, go to bed and wake up 10 to 15 minutes later every two or three days. When the clocks change, your body will already be halfway there.
2. Get some morning light
Open the blinds as soon as you wake up and, if you can, spend a few minutes outdoors before 10:00. Morning light is the strongest signal for your body clock to adjust to the new time, and it helps you feel sleepy at the right time at night.
3. Book your workout like you book a meeting
Choose the days and the time and put them in your diary as a fixed appointment. “I'll train when I can” works in July. In November, with rain and darkness at 18:00, it doesn't.
4. Don't change everything at once
If you used to train in the evening and want to switch to mornings, make the change gradually: one morning session in the first week, two in the second. Changing your whole routine in one day is the fastest way to abandon it. We've written about this in the article on how to build a training routine that sticks.
5. Pack your bag the night before
At 06:00, cold and dark, every decision you don't have to make counts. Clothes, trainers, water bottle and towel ready by the door take away the excuse before it shows up.
6. Adjust the volume, not the frequency
In the first few weeks of the new schedule you may feel more tired. Instead of skipping, do the workout with less load or lower intensity. Keeping the days in your diary is worth more than a perfect workout. If you are not sure how many sessions make sense for you, see how many times a week to train depending on your goal and level.
7. Train with someone waiting for you
It's the rule that matters most in winter. When there's a coach who knows you and a group that notices when you're missing, skipping costs more than going. We explain why in the article on training in a community.
Rain, cold and darkness: what really changes in training
The warm-up gets longer. In the cold, muscles and joints take longer to get ready. A few extra minutes of mobility and light movement before the main part of the session reduce the risk of injury and improve the quality of what comes next.
Running outdoors becomes optional. If you run along the seafront in summer, you can swap some of those runs for rowing, the bike or the SkiErg indoors, without losing fitness.
Hydration still counts. In the cold you feel less thirsty, but your body keeps losing water while training. Bring your bottle and drink throughout the session.
Sleep becomes part of the plan. Long, dark nights are a good time to sort out your sleep. Going to bed at the same time every day, weekends included, helps your training more than any supplement.
What if I've stopped?
If you stopped training a few weeks ago, coming back works the same at any time of year: start with less than you think you can handle, get your frequency back before your intensity, and give your body two or three weeks. The guide we wrote on getting back to training after the holidays works just as well after an autumn off.
Frequently asked questions
When do the clocks change in 2026?
On the night of Saturday 24 to Sunday 25 October 2026. At 02:00 in mainland Portugal (and Madeira) the clocks go back to 01:00. In the Azores the change is at 01:00, which becomes midnight.
How long does it take the body to adjust?
It depends on the person. For most people, a few days are enough, especially if you get some morning light and keep regular sleep and meal times.
Is it worse to train in the evening in winter?
No. Training at night is just as valid in winter as in summer. What changes is how easy it is to skip. If you train at night, go straight from work and leave a gap of at least one to two hours between the end of a hard workout and bedtime, if you notice you struggle to fall asleep.
Is it worth starting now, or should I wait until January?
Now. If you reach January with two months of routine behind you, you start the new year with the habit already built, instead of starting at the same time as everyone else.
Training through the winter at Revolution
At Revolution, in Buarcos, you train in an indoor sports hall, with changing rooms and no need to worry about the weather outside. We have classes all day, from 06:30 to 21:00, so there is always a time that fits your new schedule: before work, at lunchtime or after you finish. Every class has a coach who adapts the workout to your level, whether in CrossFit or in Longevity, for those who want to train strength and mobility at a different pace.
The first class is free and needs no experience at all. Check the timetable, see the plans under prices, no small print, and book your class via contacts.
Bring comfortable clothes and gym trainers. We'll sort out the rest with you, including the hour you're short of at the end of the day.
And it's not just adults: when it gets dark early, kids move less too. See how much physical activity a child needs each day and how to make up for indoor breaktimes.
