How to Get Back into Your Fitness Routine After the Holidays (Without Hating Life)
Ah, the holiday season. A time for festive meals, awkward family photos, and possibly pretending that second dessert was a "balanced choice." It’s also the time of year when routines tend to evaporate faster than a plate of holiday cookies. By the time January rolls around, most of us are left wondering how to reintroduce exercise into a body that feels a little like the melted candy stuck to the bottom of last years stocking.
If this is you, good news, you’re not alone. The better news is that I’ve got some advice to help you get back into the gym and on track without risking injury or burning out before the end of the month. But here’s the thing; not everyone’s starting in the same place. Some of you have been out of the game for weeks, or even months, while some of you have never left at all. The January journey back looks a little different for everyone, so, I’m breaking it down and offering some specific advice for three very special types of gym-goers after the holidays in the hopes that I can help you get a fresh start in the new year.
Gym-going #1 - The Back-On-Trackers
You’re no stranger to fitness, but the holidays were all about living your best life, complete with festive cocktails, cookies, and some well-earned couch time. That break was great for your soul, but now it’s time to settle back into your healthy baseline (and maybe your waistline, too).
Even though you’re mentally ready to dive back in, your body might still be recovering from late nights, indulgent meals, and Netflix marathons. Feeling a bit stiff, puffy, or creaky? That’s just your body asking for a gentler reentry. Keep in mind that with steady-paced movement, mobility work, and some patience, you’ll bounce back in no time. But remember; more is not better right now. Overdoing it early on is a recipe for injury. A good rule of thumb: it takes about half the time you took off to ease back in safely. Listen to your body, and give it the chance to re-acclimate before you hit beast mode again.
My advice to you:
Start with a day or two of 30-40 minute steady-paced cardio sessions before jumping back into the weights. This helps ease your body back into a rhythm without overdoing it.
Incorporate bodyweight exercises and full-range movements to reacquaint your muscles with good form and function.
Stretching and mobility work are non-negotiable. Commit at least 20% of your workout time to opening everything up for at least a couple weeks.
Bonus: Schedule a Lymphatic Massage with me to reduce inflammation and feel like yourself again. You’ll thank me later 😉
Gym-going #2 - The Resolutioners
New year, new you, right? You’ve made the decision that THIS is the year you’re finally getting serious about fitness. Maybe you dusted off your gym shoes, watched a few motivational Instagram reels, or binge-watched YouTube fitness tutorials promising six-pack abs in six weeks. You’ve got playlists queued up, a water bottle that screams "hydrated and motivated," and a fresh batch of leggings or gym shorts to match your energy.
Now, let’s address the elephant in the weight room; Resolutioners tend to get a bad rap. Maybe you’ve heard the jokes or felt the side-eye from gym regulars who assume you won’t last until February. But here’s the thing: I commend you for taking aim at a new goal and going after it. You saw a version of yourself that you want to grow into, and you’re putting in the work. That takes guts! The truth is, everyone started somewhere. The difference between those who stick with it and those who don’t? The ability to pace themselves and build a habit that feels sustainable.
That excitement of a fresh start can sometimes lead to doing way too much, way too soon. It's tempting to dive headfirst into the gym with ambitious goals like losing 10 pounds in 30 days or building “instant” abs. You may have signed up for that HIIT class or sprinted straight to the squat rack with big plans to crush every set. The problem? Your body hasn’t gotten the memo yet. After weeks (or months) away from consistent exercise, it needs time to adapt. The soreness after day one might make you feel accomplished. But waking up on day two barely able to walk? That’s a sign you’ve pushed too hard.
What matters most at this stage is building consistency over intensity. Developing the habit of showing up is far more important than how much weight you lift or how many burpees you survive. This is a marathon, not a sprint, and the best progress comes when you make your routine sustainable and manageable. There’s no shortcut to lasting change, but there IS a way to make your journey easier, more effective, and (dare I say) enjoyable.
My advice to you:
Work with a trainer. Seriously. They’ll help you build a solid foundation instead of following random “get fit quick” hacks online. Call me to book a Training Session to get off to a good start.
Focus on consistency and just staying committed to getting in the gym. Once you have a solid foundation with good habits, you can take aim at bigger goals.
Prepare for soreness, increased hunger, and the need for extra sleep. Your body is adjusting, and it’s totally normal.
Alternate training days with light cardio and take at least two days of rest per week as you build your new habit. The magic happens when you rest. Without recovery, you will burn out and get hurt.
Gym-going #3 -The Warriors
Ah, the Warriors. You’ve been holding down the fort all year long. Christmas Eve, Christmas Day, New Year’s morning…you were there, putting in the work while others were still unwrapping presents. You might have indulged in a cookie or two, but you balanced it out with some "bonus" cardio and felt zero guilt. And now, with January in full swing, you’re striding into the gym like it’s your kingdom, watching the influx of newbies with quiet confidence (or maybe some mild annoyance).
But before you get too comfortable in your role as the seasoned pro, remember; you were once a beginner, too. You didn’t always know the difference between a Romanian and American deadlift. Someone probably had to show you how to adjust the squat rack at some point, and let’s not forget that time you also hogged a machine too long because you were unsure of your form. The point is, you’ve come a long way, but staying humble is key. Just as you’ve grown into this version of yourself, the new folks showing up now have the same potential. A little kindness, patience, and guidance (if they ask) can make a world of difference. And honestly? Being that supportive presence can be just as motivating for you as it is for them.
Speaking of humility, when was the last time you assessed your agility, balance, or flexibility? Warriors tend to thrive in the heavy-lifting, high-intensity space, but it’s easy to overlook the basics that can make a good athlete great. Sure, you can crush a deadlift, but how’s your lateral movement? Can you stand on one leg with your eyes closed for 30 seconds without tipping over? Can you touch your toes without feeling like you’ve aged five years in the process? Staying on top of these areas isn’t just about injury prevention, it’s about longevity. True mastery in fitness comes from maintaining strength while sharpening mobility, flexibility, and control. There’s always more to learn and ways to improve.
Fitness is a journey, not a destination. So yes, walk into the gym with confidence, because you’ve earned it, but remember to stay curious, stay humble, and keep growing. And hey, when you see someone nervously approaching a bench for the first time, give them a nod of encouragement. You never know, your respect and presence might be exactly what inspires them to show up again tomorrow.
My advice to you (if you want my advice)
Be kind to the newbies. They’re trying, even if they’re accidentally hogging the equipment. Politely ask to work in sets or offer some encouragement—it makes a difference.
Share your wisdom when asked, but don’t intimidate. Being approachable can inspire others to stick with their goals.
Don’t forget to stretch. Yes, I know you hate it, but your body will thank you.
Come see me for a Mobility Session, and I bet I can find a movement pattern that you need to work on.
Here’s to a fresh start in 2025 to everyone making the effort!
No matter where you’re starting, the new year is a great time to reconnect with your fitness and health goals. The energy of a fresh start is perfect motivation to set your intentions and start taking action.
Remember as you get into the new year of fitness:
Listen to your body—it knows what’s best for you.
Be honest about where you are in your journey.
Reach out to professionals (like me!) for guidance and support.
Together, we can make 2025 the year you not only look great but feel amazing. Here’s to your commitment to becoming the best version of yourself!
📢 Ready to start strong? Whether you’re easing back in, building new habits, or maintaining your momentum, I’m here to help. Book a FREE CONSULTAION with me today and let’s create a plan that fits your goals and your life.
