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In early January, many of us are motivated by New Year’s resolutions and hit the gym with enthusiasm and energy. However, over time, the initial surge of motivation is completely natural to subside.
The reasons why this happens are multi-factorial Dr Robin Chatterjeeis a consultant in musculoskeletal, sports and exercise medicine at Chelsea Outpatient Center, part of HCA Healthcare in the UK.
“First, the idea of a complete lifestyle change from not exercising and eating too much to suddenly going to the gym regularly sounds great, but the reality is that it takes commitment, time and money,” reflects Chatterjee. “Secondly, we’re still in winter and it’s dark, cold and miserable, so the motivation to get out of the house and go to the gym may not be there yet.
“And once people break one resolution, they tend to break all of them.”
To help you recover from this situation, here are some helpful tips to help you maintain a consistent, safe and active gym workout throughout the rest of 2026.
Seek professional advice
Don’t be afraid to ask for support. Professionals such as personal trainers can help you achieve these long-term goals and can help you stay on track.
“I recommend not going to the gym and using machines without knowing what you’re doing, but instead seeking advice from a medical professional or personal trainer who can make sure you’re doing your exercises in a safe way,” Chatterjee advises. “They can also help you develop a goal-oriented exercise plan and provide you with support.”
Implement progressive overload slowly
“Doing too much too quickly can have consequences,” Chatterjee warned. “This is an extreme example, but if you were trying to run a marathon and started doing nothing and then went all out, you would probably get some kind of strain or tear because your body isn’t used to doing that much exercise.”
Instead, he recommends implementing progressive overload gradually.
“Start with a low weight that you feel comfortable with, then increase sets and reps, and you should start to notice a gradual increase in your strength,” advises Chatterjee.
focus according to your technology
“If you’re not using a weight or machine the right way, you’re more likely to get injured, so I recommend getting advice, sticking to a routine, perfecting your technique, and then slowly building up to what you’re doing,” Chatterjee advises.
Focus on the spiritual benefits rather than focusing on aesthetics
“Don’t expect to build big muscles quickly because going to the gym requires long-term commitment,” says Chatterjee. “Your body won’t feel any different for a long time, but you should start feeling better mentally and emotionally right away due to the rush of endorphins produced during exercise.”
Make your training diverse and social
“We tend to be more successful when we do things in groups or as two people than when we do it alone, so I recommend taking a class or getting your friends or family involved,” Chatterjee advises. “It really helps to have someone following what you’re doing and cheering you on.”
Remember to have rest days
“Break time is really important,” Chatterjee said. “If you do too much too fast, you’ll end up getting injured. Whereas if you do it in a tailored, structured way, with appropriate rest periods, while still maintaining regular strength training, then that’s going to be your best chance of success.”
Try to go to the gym during off-peak times
“To avoid the busy crowds, consider going to the gym early in the morning or late at night or during school hours when there are fewer people there,” Chatterjee suggests. “Or maybe switch the specific gym you go to to a less crowded one.”
Focus on health benefits
“Besides building strength, going to the gym is also great for our overall health,” says Chatterjee. “Think about the energy you burn and the positive impact it has on your blood pressure, cholesterol and mental health.”
Remember, the gym is for everyone
“People often think that gyms are full of muscular guys and fitness freaks, but the reality is there are a lot of people who go to gyms,” Chatterjee said. “A lot of older people, women, children and people who are out of shape go to the gym because we all need exercise. Gym It is designed for people from all walks of life. “