Training Smart During Hot Weather

Training Smart During Heat Waves

With a heat wave upon us, it’s time to talk sunshine, sweat... and smart choices.

At Beyond Walls, we love seeing you train year-round — it was a long winter so we are delighted to see some sunshine — but when the heat cranks up, it’s all about adapting, not abandoning.

Here’s how to keep moving safely, sensibly, and with a smile:

1. Hydrate Like It’s Your Job

You’ll sweat more, which means your body loses water and vital electrolytes. Start sipping early in the day — don’t wait until you’re gasping mid-burpee.

Top tip: Add an electrolyte tab to your water if you’re training hard. (Bonus: it makes water a bit more exciting.)

2. Dress for the Conditions

Light, breathable kit is your best mate. Ditch the heavy cotton, go for technical fabrics, and aim for lighter colours — darker ones soak up the sun like a sponge.  We get it — it gets hot! If you’re more comfortable training without a top on, that’s totally fine. Just be respectful of others, wipe down your kit, mop up your sweat and crack on.

Also: Avoid leaving kit in your car — hot grips and melted protein bars are nobody’s idea of a good time.

3. Lower the Pressure, Not the Bar

Feeling slower or more tired than usual? Totally normal. Your body’s working overtime to cool you down. Drop the weights a touch, slow your pace, and remember — showing up counts far more than smashing a PB.

4. Choose Your Zone

At Beyond Walls, you’ve got options:

• Fancy a tan? Head to the uncovered outdoor space.

• Want to train in the shade? Our covered canopy zone has you sorted.

• Prefer to stay cool? There’s always the main gym indoors.

We have placed fans both inside and out…moving air helps cool you more than still heat! And yes — if you are outside apply suncream before you train.

5. Listen to Your Body

If you feel dizzy, get a headache, feel nauseous or unusually tired — stop straight away. Let a coach know, cool off, and hydrate. You’re no good to anyone (including yourself) if you push too far.

Bonus tip: A cold shower before training can lower your core body temperature, giving you more resilience in the heat. After training, it’s a brilliant way to cool off and speed up recovery. Plus, it just feels fantastic.

6. Time It Right

Early birds and night owls win here. Training in the morning or evening helps you avoid the midday sizzle. If you’re booked for lunchtime, double down on fluids and the gym is staying relatively cool so we will run the daytime training inside.

7. Look Out for Each Other

We’re a community. Keep an eye on your training mates — if someone’s flagging, check in with them or grab a coach.

Bottom Line:

Training in the heat isn’t just doable — it can actually boost your fitness through heat adaptation. So let’s keep moving, stay safe, and enjoy those early summer vibes. ☀️

Stay hydrated. Train smart. Protect your skin.
And if in doubt — ask your coach.