07/01/2026
Happy New Year!
It's that time of year again…
Every January, the gym fills up with new faces and people getting back to the gym after a break.
And every February, it’s gone.
I certainly don’t think people are lazy, they just go about training the wrong way.
A few reasons people stop using their gym memberships:
1) They don’t know what to do.
2) They don’t see progress.
3) They get bored.
4) Exercise feels like punishment.
How do you avoid that?
You need a system.
First, decide what you’re trying to achieve.
“Get in shape” is too vague and as soon as the little voice in your head asks, “Is this really worth it?” you won’t remember why you started in the first place.
Keep that goal firmly in mind but put it on the back burner for a few weeks.
The mistake most people make is trying to force it to happen, instead of building the habits that lead to it.
So, your aim for the first 6 weeks is not:
- Fat loss
- Visible abs
- Your first pull-up
- Deadlift the equivalent of a small family car
Your only job is to show up.
And take it easier than you think you need to.
Most people go way too hard at the start, and the journey from January to February often looks like this:
- Train hard 5 or 6 days a week
- Feel like you’ve been hit by a truck
- Feel tired all the time
- Start to dread the gym
- Miss workouts
- Give up
A better approach would be to:
- Train 3 days per week
- Train on the same days, at the same time
- Alternate between a couple of simple workouts
- Walk out of the gym thinking, “I could do this again tomorrow if I had to.”
You also need a plan:
- Exercises in a notebook or an app
- Sets & reps
- Rest periods
- Alternative options so you know what to do if you can’t get the equipment you want
Given that your goal in the first few weeks is not to get in shape for the lead role in a film, you can view progress through a different lens.
Keep track of things like:
- Weights going up
- Doing more reps with the same weight
- Cardio feeling easier at the same pace
- Consistency streaks (put ticks in an app or on your calendar)
And don't:
- Weigh yourself every day
- Keep looking at your bum in the mirror to see if it's changing shape
- Change your plan every week to include something you saw on Instagram
- Punish yourself on the treadmill for missing one workout or eating too much leftover chocolate
If you want exercise to stick this year, don’t try to win January.
Try to still be training in March.
