This week, London was hot.
Really hot.
One of my clients arrived for their session already feeling drained. They’d walked to the gym in the heat, hadn’t drunk enough water, and said something I hear every summer.
“I don’t think I’ve got much in me today.”
Most people think that means they should skip training.
I saw it differently.
We adjusted the session.
We reduced the rest periods slightly, kept the intensity under control, focused on quality movement instead of chasing personal bests, and made hydration part of the workout.
By the end of the session, they felt stronger, energised and glad they had turned up.
That session reminded me of something I tell all my clients.
The weather should change how you train, not whether you train.
The mistake people make during hot weather
Every summer I see the same pattern.
People either:
- Train as hard as they normally would and wonder why they feel exhausted.
- Skip the gym completely because it’s too hot.
Neither is the answer.
Your body is working harder in warm conditions.
Your heart has to pump more blood to your skin to cool you down.
You sweat more.
You lose fluids.
That means the same workout you’ve done for months can suddenly feel much harder.
It doesn’t mean you’re getting less fit.
It means your body is adapting to the environment.
Should you train outdoors?
Absolutely.
I love training outdoors.
Something is refreshing about fresh air, natural light and getting away from four walls.
If you’re going to train outside during a heatwave, be smart.
I recommend:
- Training before 9am or later in the evening.
- Choosing shaded routes where possible.
- Drinking water throughout the day, not just during your workout.
- Reducing the intensity if your heart rate feels unusually high.
One slower run or lighter workout won’t ruin your progress.
Missing weeks of training because you’ve pushed too hard might.
When I prefer my clients to train indoors
There are days when the gym is the better option.
If you’re planning:
- Heavy squats or deadlifts.
- A long strength workout.
- High-intensity circuits.
- Progressive overload.
A cooler environment allows you to focus on movement quality instead of simply trying to stay cool.
You’ll often recover better and perform better.
Don’t chase numbers every session
One of the biggest lessons I’ve learned after years of coaching is this.
Your body doesn’t know what the number says on the bar.
It only knows the stress you’re placing on it.
During a heatwave, that stress is already higher.
Sometimes the smartest session is:
- Using slightly lighter weights.
- Taking an extra minute between sets.
- Finishing 10 minutes earlier.
- Leaving the gym feeling like you could have done one more set.
That’s not weakness.
That’s intelligent training.
Hydration starts before your workout
One mistake I see all the time is people trying to catch up on water once they arrive at the gym.
By then, you’re already behind.
Drink regularly throughout the day.
If you’ve had a long day in the office or travelled in the heat, spend a few minutes rehydrating before you start your session.
Small habits make a big difference.
Consistency always beats perfection
The people who stay fit for years aren’t the ones who train the hardest.
They’re the ones who adapt.
Some days you’ll train outside.
Some days the gym will be the better choice.
Some days you’ll reduce the weight or shorten the workout.
That’s not losing momentum.
That’s how you keep momentum.
As I told my client this week:
“The goal today isn’t to break records. The goal is to keep showing up.”
Those small decisions are what build strength, improve your health and keep you progressing for years, not just through one summer.
If you have a structured plan, it’s much easier to make those adjustments without losing direction.
That’s exactly why I built 12REPS.
Whether you’re training at home, in the gym or outside, your programme is already planned. You know what to do, you can adjust the intensity when needed, and you can track every workout as you build long-term consistency.
Stay hydrated.
Train smart.
Keep showing up.
PT Will Duru
Founder of 12REPS
BSc (Hons) Sport & Exercise Science
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