You don’t need to train harder this holiday season, just smarter. Here’s how strength training can support your gut, your stress levels, and your sanity.
As someone who deals with a sensitive gut, I know firsthand how unpredictable the holiday season can be. The combination of rich foods, late nights, travel, and disrupted routines can leave your digestion (and your energy) all over the place.
Over the years, I’ve learned that the goal this time of year isn’t perfection, but balance. It’s about using the right tools to keep your body strong, your stress low, and your gut as happy as possible.
One of those tools, both for me and many of my clients, is strength training. Not the “go hard or go home” kind, but the “show up, move, and feel better” kind.
Because when your gut is sensitive, consistency and self-care matter more than intensity. And strength training, when done right, can be one of the most supportive habits you have through the festive chaos.
The Gut–Stress–Movement Connection
Stress affects everything: your sleep, your digestion, your energy. When you’re under pressure, your body pumps out cortisol, the stress hormone.
Regular, moderate strength training can help:
- Reduce stress levels
- Release helpful myokines that support overall balance
- Support healthy circulation and digestion
So even though overtraining can backfire, steady strength work helps build resilience in your muscles, your gut, and your nervous system.
Train Smart, Not Hard
Let’s be real: the holidays aren’t the time to chase PBs. They’re the time to maintain momentum, not burn out.
Think consistency over intensity:
• 2–3 full-body sessions per week
• 20–40 minutes per session
• Swap the gym for resistance bands or bodyweight when traveling
• Focus on control, posture, and breathing
• On low-energy days, choose stretching or mobility
Maintaining your rhythm is what helps your body (and gut) stay steady.
Gut-Friendly Strength Tips
Train after digesting
Give yourself 1–2 hours after meals to avoid discomfort.
Stay hydrated
Between travel, events, and warm weather, hydration easily slips. Water, electrolytes, or coconut water can help keep things moving.
Prioritise protein
Protein supports energy, recovery, and overall balance. Include a good source at each meal.
Don’t skimp on sleep
Lack of rest can throw everything off. Try to keep a consistent bedtime.
Move gently on sensitive days
If your gut feels unsettled, replace weights with walking, stretching, or breathwork.
Mindset Reset — You Don’t Need Perfection
This season isn’t about being all in or all out. Missing a few sessions doesn’t undo progress — giving up altogether does.
If you can train 20 minutes, great. If you can only stretch, also great. If your body needs rest, listen.
Strength training isn’t just about muscle. It’s about resilience. And resilience matters most when life gets chaotic.
This holiday season, lift what you can; even if it’s your mindset.
Your gut will thank you.
About the Author
Kylie Duspara is a dedicated fitness coach who empowers busy women to regain their strength, confidence, and sense of self through practical, sustainable coaching. She leads KDPT Fitness and The Mum Method with a focus on real results, supportive guidance, and mind–body balance. Kylie’s passion, expertise, and motivational style help clients create transformations they feel proud of. Follow her on Instagram @kdptfitness.
Kylie Duspara
