Returning to the Gym in January: How to Look After Your Body

Christmas is a time for rest and relaxation for many, with time spent with family and friends. However, we are all affected by the disrupted routines around this time and this can have an effect on training and fitness. After returning to your exercise routines, you may feel as if your strength is not quite what it used to be or your 10km run takes longer than usual.

It is important to know that this is normal and we all must remember to ease back into our fitness routines, rather than testing one-rep maxes in session one of the year. Remember, you are not “behind” or “starting over”, you are simply getting back into a routine after a break over Christmas.

One mistake that we have seen people make is pushing themselves too hard too soon. Instead, we think of January as a reset month, focussing on rebuilding good habits and recognising that progression is better than chasing perfection.

So, to help ease you back in, below are some tips to get you going this January:

• Ease back in - it may be a good idea to reduce weights or sets, or shorten sessions to give your body time to adapt to certain movements again. Think “consistency, not intensity”.

• Warm ups - getting a good warm up, whether that be dynamic stretching or light sport-specific drills will help your body get ready for your session.

• Focus on you movements - Getting fewer, better quality reps in will always be better than 10-15 low quality “let’s get it” reps.

• Avoid trying to “burn off Christmas calories” - fitness and exercise work best when it supports you, not as a punishment for enjoying yourself.

• Prioritise your recovery - Mild stiffness or soreness is normal after a break. Focussing on your sleep, hydration and rest is just as important as the workouts themselves.

January can be difficult time for some as they return to exercise in the new year, but the most important thing we need to remember is that January is not a “make or break”month. We do not need to be perfect, just consistent. We do not need to be flawless with our discipline or have the motivation of an Olympic athlete, we just need to turn up.

Whether you started training to feel stronger, improve your mental health or simply just feel more comfortable in your skin, once again, we just need to keep turning up.

We at Proactive Chiropractic and Sports Injury Clinic are, and will always be, a fan and supporter of you. We would be delighted to hear your stories of progression in 2026 and will give you a cheer every step of the way.