Between Christmas and New Year, we enjoy a well-earned holiday break, relaxing, indulging a little more than usual, and stepping away from our normal routine. As the new year approaches, we set goals we’re excited to achieve. We feel motivated and ready to go… but once work and daily life resume, getting back into a routine can feel harder than expected.
New habits take time, and motivation can fluctuate. The good news? With the right approach, you can ease back into training and build a routine that actually lasts. Here are some practical tips to help you conquer getting back into the gym.
Set Realistic Goals
Start by evaluating the goals you’ve set. Is your list long? Are you trying to change everything at once? If so, it’s time to strip it back. Focus on a few achievable goals and write down how and when you’ll work towards each one.
For example, if your goal is to train five times a week but you’re used to training three times, start with three and gradually build up. Sustainable progress always beats doing too much too soon.
Adopt a Fresh Mindset
Set yourself up for success by remembering that the new year is a chance to reset, not restart. Focus on consistency rather than perfection, and allow yourself time to ease back into your routine.
It can take up to six weeks to form a new habit, so don’t expect everything to click overnight. The hardest part is simply getting yourself to the gym; once you walk through the doors, the hardest step is already done. What matters most is how you regroup and keep going when motivation dips.
Know Your ‘Why’
Understanding your “why” is crucial. Why do you want to train four times per week, walk 7,000 steps, or eat healthier? Is there an upcoming event, a personal challenge, or simply a desire to feel better in yourself?
Keep your “why” front of mind. Write it down, save it on your phone, or create a vision board. It’s okay not to be at 100% every day. Rest and reset days are just as important for long-term success. Remember, it’s about consistency over intensity.
Create a Routine That Fits Your Lifestyle
Plan your workouts at the start of each week and consider what realistically fits into your schedule. There’s no point committing to 5am sessions if you’re not a morning person. Instead, ease in with one early start and complete the rest of your workouts later in the day.
If you enjoy group fitness classes, book them in advance. This removes decision fatigue and keeps you accountable. You might prefer to train during the work week and leave weekends for recovery or a light walk. The best routine is one that works for you and your lifestyle.
Choose Workouts You Enjoy
There’s no point forcing yourself into workouts you don’t enjoy. If you hate HIIT or cardio, don’t start there. Instead, choose exercises that include elements you like.
Mix strength training with light cardio to target different muscle groups, or try a group fitness class if you’re feeling unmotivated. Changing things up helps prevent boredom and keeps training enjoyable.
Track Progress
We’re not talking about stepping on the scales. Let’s be honest, most people don’t enjoy weighing themselves. The number on the scale doesn’t always reflect progress and can be discouraging.
Instead, track progress through increased energy levels, strength gains, improved mood, and overall wellbeing. For a more detailed insight, a Body Composition Scan is a great tool that can help you see real changes beyond weight.
You Don’t Need to Be Perfect
Remember, this isn’t a race. Set achievable goals, know your “why”, plan your week, mix up your workouts, and track progress in ways that matter. If you miss a session, that’s okay, you’re not failing, you’re human.
Start small, build gradually, and celebrate the wins along the way, because they all count.
If you’d like to learn more about your body composition or need help getting started, book a free Personal Training consultation and let our trainers design a program that works for you. Click here to book via The Club Lounge.