What is the winter arc trend? Experts explain

If you want to start 2025 feeling like the best version of yourself, TikTok’s “Winter Bow” is the trend you’ve been looking for. “The Winter arc is all about just dialing in,” creator Carly Berges says in a TikTok with over 4.5 million views. Instead of toxic fad diets and dangerous challenges, the Winter Arc is about putting together an organic routine that will help you feel like the best version of yourself as the new year begins. It covers all types of wellness goals related to fitness, nutrition, and mental health, with a focus on optimizing the final months of the year.

“This is the time when people start to take their foot off the gas, but there are still three months left in the year,” Berges says in her original video. “If you’re ready to lock the fuck up, become unrecognizable, and enter the new year with a completely new, better, and higher version of yourself, then start planning your winter bow now.” Among her winter goals include more consistent strength training, more content creation, mindful reading, and earlier wake-up times, but your goal could be entirely different. The only requirement is that your goals help you persevere through the rest of the year and emerge victorious.

To better understand the winter bow — and maybe even plan one of our own — we turned to a personal trainer and registered dietitian. Read on to see her top tips for setting realistic goals, overcoming setbacks, and staying motivated all year long.

Experts featured in this article:

Joel Totoro, RD, is a registered dietitian and director of exercise science at Thorne.

Hailey Jackson is a certified master personal trainer at Fit Athletic Club.

What is the winter arc trend?

“The Winter Bow is a TikTok challenge that encourages people to use the coldest, darkest days of the year (starting around October 1st) to refocus on their goals, personal development and growth,” explains Joel Totoro, RD, points out that around this time people tend to become a little lax about their health and well-being. “The Winter Arc challenges this idea and emphasizes using the last three months of the year to feel your best, so that by the time you start the new year you have already made progress towards some of your goals.” However, there are no specific requirements for the winter bow, so it can be completely customized to suit your individual circumstances and wellness goals.

Benefits of Winter Arc

We know by now not to trust everything we see on TikTok, but the winter arc could have some serious benefits. “A key benefit of participating is reevaluating your approach to health and nutrition,” says Totoro. “It’s a great time to self-reflect and learn more about how well you’re nourishing your body by assessing your energy levels, the quality of your sleep, your muscle strength, and more.” Just taking a moment to Coming to yourself, seeing how you feel, and identifying the areas you want to work on is a big step in the right direction.

Winter arc risks

Although the winter bow doesn’t appear to be inherently harmful, Totoro says you should still be wary of dangerous health trends. “It’s important to remember that everyone is different,” he says. That said, “What works for some of your favorite influencers may not work for you, and that’s especially true when it comes to diet and what you put in your body,” warns Totoro. The end result? Don’t let comparing yourself to other fitfluencers stop you. The winter arc should be about improving yourself.

“I want to caution people to use the winter arc as fuel for motivation and achieving their goals, but not as a guide for changing your entire diet and health routine,” says Totoro. “Diet culture can quickly shift from encouraging healthy habits to encouraging negative habits if too much emphasis is placed on the challenge.” Here, Totoro emphasizes the importance of moderation and encourages people to celebrate the holidays even in the middle of winter enjoy. “Sure, increase your fruit and vegetable intake the rest of the year, but also enjoy your mom’s famous sweet potato pie on Thanksgiving,” he says.

How to start the winter bow

If you want to start your own winter bow but don’t know where to start, NASM-certified personal trainer Hailey Jackson has some recommendations. “Setting realistic, sustainable fitness goals is all about finding balance,” she says.

Focus on consistency rather than intensity: “Aim for three to four workouts per week where you can persevere rather than going all out right away,” says Jackson. This can help you avoid burnout and make progress by the end of the year. “Remember that lasting change comes from gradual adjustments to your routine and lifestyle, not drastic overhauls,” she adds.
Prioritize Cross-Training: “To begin your winter arc, think about building a strong foundation over the next few months. “Focus on developing a routine that includes both strength training and cardio exercise, as well as recovery exercises like stretching or foam rolling,” says Jackson.
Take time to progress: The earlier you start, the more time you have to gradually increase your exercise intensity to allow your body to adapt and grow, says Jackson.
Don’t give up your mental health routine: The winter bow is so much more than just physical fitness. “Also, make mental health a priority by making time for mindfulness or yoga,” advises Jackson. “This comprehensive approach will put you on the path to sustainable results in the new year.”

Winter Arc Tips

If you want to make your winter arch (even beyond the New Year) as effective as possible, our experts have some tips you should keep in mind. And as Totoro notes, always seek credible, personalized, and science-backed information before making drastic changes to your routine—even if that means consulting your doctor.

Have a support system: “Motivation tends to decrease as the holidays approach, but a solid support system can help,” says Jackson. “Consider working out with a friend or joining a fitness community to keep yourself and each other accountable.”
Adjust your mindset: “The real key to [long-term] “Improving requires changing your beliefs,” Totoro says. “If you change your mindset and confirm to yourself that you are a person who prioritizes smart dietary choices, you will be much more successful than someone who convinces themselves that they will make a few more good choices in the near future .” a few months.”
Set short-term goals: Stay on track by setting smaller goals throughout the month, suggests Jackson. This can make your end goal feel more attainable and keep you focused.
Give yourself time: For best results, consider extending your winter bow beyond January 1st. “Challenges like the Winter Arc are a great motivator for change, but we see the best results when these habits stick long-term and become part of your life,” says Totoro. Don’t be discouraged if it takes you longer than three months to see progress or achieve your goals.
Recognize your successes: “Celebrate your small successes; whether it’s lifting a heavier weight or improving your endurance,” says Jackson. To stay motivated, it’s important to see even small progress.
Expect “free” days: You can prioritize health and fitness and still treat yourself every now and then (it is the holidays after all). If you feel like you’re going off track, don’t panic. “Life happens and sometimes we are not perfect with our food and diet,” says Totoro. “If you have a flat tire every now and then, you don’t cut up the other three, you put on a spare tire, get through the day and start tomorrow with four good tires.”
Switch up your workouts: Keep your winter bow interesting and effective by trying a variety of different exercises. Jackson specifically recommends alternating between strength training, HIIT, and low-impact activities like yoga.
Take time to recover: “Don’t neglect rest days; they are important for muscle growth and injury prevention,” says Jackson. Depending on your fitness level and the intensity of your training, you should plan on one to three rest days per week.
Don’t forget about nutrition: “Don’t underestimate the power of nutrition,” says Jackson. “If you combine your fitness program with a balanced diet, you will achieve better results. The goal is to feel stronger and healthier, not just look different in the new year.”
Ask your doctor: Totoro adds that taking a health test or speaking to a healthcare professional can provide you with important insights you need to “feel your best and healthiest in 2025.” If you feel uncomfortable about something or would like more information about your health, consider this.

Chandler Plante is an editorial assistant for PS Health and Fitness. She has over four years of professional experience in journalism, previously working as an editorial assistant at People magazine and working for Ladygunn, Millie and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches and making videos about chronic illness, beauty, and disability.