Fitness for Beginners: 5 Essential Tips for Exercise Beginners This January
Looking for some workout tips to fulfil the ‘new year, new you’ agenda? First things first: take that pressure off of yourself! You’re doing great just for wanting to prioritise your health. Then, go ahead and follow these simple fitness for beginners hacks, shared by our founder and head physio, Charlotte Murray.
Call me cliche, but there is something about January that screams ‘fresh start’. And that doesn’t mean gruelling exercise programmes and a ‘cleanse’ diet that consists of celery juice and – well – more celery juice. It means setting new goals after having the time off to reflect over Christmas. It means looking to try new things, move because it feels good mentally and physically, and become your most vibrant self.
Of course, if you’re new to fitness, it’s completely normal to feel overwhelmed on where to start. With gym’s packed full of seasoned bodybuilders and treadmill pounders, intimidation is one of the biggest factors in holding people back from starting their fitness journey (and understandably so)!
At Back to Fitness Physio, we’re passionate about helping clients of all ages, backgrounds, and abilities to unlock their potential both in and outside the gym. Because when you work on strengthening your muscles, bones, and joints – you can make the most of the everyday. And that’s a wonderful thing to celebrate.
So, where to start?
Read ahead for five of my top tips when starting to exercise, this January and beyond…
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Start Slow and Build Gradually
The saying, ‘don’t run before you can walk’ could not be more appropriate here. It’s always best to begin with low-intensity exercises and gradually increase the duration and intensity as your body adapts. This will help you avoid nasty injuries and give your muscles time to adjust to all those new movements.
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Set Realistic Goals
Ever set yourself a new and exciting goal in the new year, just to feel deflated when you realise it’s simply not realistic for your lifestyle? We’ve all been there.
This is why it’s super important to make sure your fitness goals are achievable and specific. For example, aim for 2-3 workouts a week instead of trying to exercise every day. Setting small, attainable goals will help keep you motivated and prevent burnout.
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Choose Activities You Enjoy
We’re big believers in working out for happiness, not punishment! Gone are the days of dreading movement: instead, pick exercises that you find fun and engaging. Whether it’s yoga, Pilates, walking, or strength training, enjoying your workouts will make it easier to stick with your routine long-term.
Looking to try a new group class? Check out our schedule here!
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Focus on Form
Proper technique is key to preventing injuries. Take the time to learn the correct form for each exercise, and don’t hesitate to ask a professional for guidance if you’re unsure. Quality over quantity will promote long-lasting, powerful results.
For extra reassurance, you can book in for a physio-led Back to Fitness Screening to have your fitness and overall strength evaluated. This will also give you a real insight into where you can improve and what you’re good at – guiding you to the perfect workout routine.
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Consult a Professional
Before starting any new exercise routine, we advise you to consult a healthcare provider or physiotherapist to ensure you’re ready to begin. They can assess any underlying health conditions and help you create a plan tailored to your abilities and goals.
Got a preexisting niggle that you’ve been putting off from being seen to? Don’t hold out any longer (especially if you’re starting out with exercise), as it will only get worse.
Give us a call and a friendly member of our team will be able to advise and book you in for a physio session.
I really hope these tips have helped put you in the right mindset for the new year ahead. Remember, cut yourself some slack and go at your own pace. Sustaining your fitness takes time – think gradual improvements, not a quick-fix.
Here’s to a thriving 2025!
Charlotte x
