When summer hits, most people think of beach days, road trips, and barbecues... not bulking season.
But the truth is, you don’t have to hit pause on your fitness goals just because the sun’s out and the schedule gets packed. Whether you're looking to lean out, build size, or just maintain what you've worked hard for all year, summer can actually be a great time to level up at Vim + Vigor Fitness.
So what’s the best strategy: bulk, cut, or maintain? Let’s break down your options and how to stay consistent while the heat (and the social plans) are on.
This is the most popular route during summer and for good reason. When the layers come off, most people want to feel lean, defined, and confident.
What to focus on:
Nutrition: Slight calorie deficit, high protein, clean carbs. Hydration is key.
Training: Maintain your strength sessions 3–5x per week and mix in 2–3 cardio sessions (steady-state or HIIT).
Pro Tip: Don’t crash diet. A slow, steady cut preserves muscle and keeps energy levels high for your workouts.
Best for:
Those who built strength during winter/spring and want to showcase their physique for summer.
Bulking in summer might seem counterintuitive but it’s smart if you’re playing the long game. The gym is cooler than the outdoors, the equipment is less crowded (because everyone’s outside), and your body can thrive in the longer, more energetic days.
What to focus on:
Nutrition: Slight calorie surplus, plenty of protein, clean carbs, and enough fats. Fuel recovery.
Training: Focus on progressive overload, track your lifts and aim to add weight or reps weekly.
Pro Tip: Keep it a lean bulk, don’t go overboard. You’ll thank yourself when it’s time to cut.
Best for:
Hard gainers, lifters focused on strength and size, or anyone planning ahead for a bigger physique come fall.
Maybe you’re happy with where you’re at. You just want to stay sharp, stay strong, and feel good through summer’s chaos. That’s where maintenance mode comes in.
What to focus on:
Nutrition: Eat around your maintenance calories. Keep it clean and consistent.
Training: Stick with your normal gym schedule. No need to change much, just keep moving.
Pro Tip: Track your lifts and adjust based on how you feel. If your energy’s high, push it. If you're tired from travel or heat, pull back a bit.
Best for:
Busy schedules, vacation-heavy summers, or those in a good place physically and mentally.
Hydrate like it’s your job. Dehydration zaps strength, energy, and recovery. Keep water close all day and especially during workouts.
Train earlier or later. Midday workouts can be brutal in summer heat. Morning or evening sessions help you stay cool and consistent.
Don’t skip strength training. Even during a cut or a maintenance phase, lifting keeps your muscle and metabolism strong.
Use the gym as a break from the chaos. Travel, parties, and events will come and go, but 45 minutes in the gym is your time.
This blog has a lot of information in it, and choosing your goal isn't always straight forward. If you are confused, or have questions, schedule a free consultation with a Certified Personal Trainer to lock in exactly how to accomplish your goals!
Fitness isn’t just for one season, it’s a lifestyle. So whether you're bulking, cutting, or coasting through the heat, the real win is showing up and moving forward. Your goals don’t have to stop just because summer started.
At Vim + Vigor Fitness, we’re here to support whatever path you choose. With air-conditioned gyms, expert staff, and all the tools you need to succeed, we’ll help you make this your strongest summer yet.