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Starting a New Exercise Program for the New Year: A Physical Therapy Perspective




The start of a new year brings with it fresh opportunities for growth, self-improvement, and the chance to adopt healthier habits. One of the most popular resolutions people make is to get in better shape, but starting a new exercise program can be challenging—especially if you haven't been active in a while. As a physical therapist, I understand the importance of beginning any fitness journey with care, ensuring that you avoid injury and set yourself up for long-term success.

In this blog, I’ll share some practical, evidence-based tips to help you safely start your new exercise program from a physical therapy perspective. By following these guidelines, you can build strength, flexibility, and endurance while reducing your risk of injury.


1. Set Realistic and Specific Goals


Before jumping into any new exercise routine, it's important to set clear, realistic, and achievable goals. Rather than vague objectives like "I want to get fit," consider setting specific, measurable targets, such as:


  • "I want to run 3 miles a day, 3 days a week."

  • "I want to strengthen my legs by doing two squat sessions each week."

  • "I want to increase my flexibility by incorporating mobility exercises to my routine 3 times per week."


Setting specific goals helps keep you motivated and focused, and when you accomplish them, you'll feel a sense of achievement that encourages continued progress.


Physical Therapy Tip:

When setting goals, keep the SMART framework in mind: Specific, Measurable, Achievable, Relevant, and Time-bound. This helps ensure that your goals are both attainable and aligned with your long-term health objectives.


2. Start Slow and Gradual


If you're new to exercise or haven’t been active for some time, starting too intensely or ramping up volume too quickly can lead to overuse injuries, fatigue, and frustration. Your body needs time to adjust to new movements and challenges, so don’t rush the process.


Physical Therapy Tip:

Begin with lower weight and lower volume of exercises that you can experience success with rather than pushing to your limits right away. Jogging, cycling, swimming, and bodyweight exercises (like squats or lunges) are excellent choices to start. Gradually increase the intensity, duration, and frequency of your workouts as your body adapts.


It’s also important to listen to your body. If you feel pain (not to be confused with the normal discomfort of exertion), take a step back and reassess your approach.


3. Incorporate Mobility Training


Many people focus solely on building strength and endurance, but mobility is just as important for maintaining health and longevity. Tight muscles and stiff joints can limit your range of motion and make everyday activities more difficult.


Physical Therapy Tip:

Incorporate dynamic stretches, joint mobilizations, and targeted muscle activations before your workouts to prime your body for performance. Don’t skimp on the cool down either! After exercise is a great time to incorporate foam rolling and static stretching to activate your parasympathetic nervous system which will help your overall recovery.


Try to target major muscle groups like your hamstrings, quads, hips, shoulders, and back. If you're unsure where to start, a physical therapist can guide you on specific techniques tailored to your needs.


4. Focus on Proper Form


When starting a new exercise routine, it's easy to get caught up in trying to complete more reps, go faster, or lift heavier weights. Making sure you are comfortable and confident with technique and movement control should be a priority over increasing intensity and volume.


Improper technique can increase risk of injuries, especially in high-impact or complex strength-training exercises. Whether you're lifting weights, doing bodyweight exercises, or running, focusing on quality movement is crucial for long-term success.


Physical Therapy Tip:

If you're unsure about your form, it’s a good idea to work with a certified personal trainer or a physical therapist who can assess your technique. They can help you adjust your posture, alignment, and movement patterns to minimize the risk of injury.


5. Prioritize Recovery and Rest


Many people think that the key to progress is pushing harder and working out more frequently. However, rest and recovery are just as important as the workout itself, particularly when you're starting a new program.


Your muscles, ligaments, and joints need time to repair and rebuild after exercise, which is essential for long-term strength and mobility. Overtraining without enough recovery can lead to burnout, muscle soreness, and eventually injury.


Physical Therapy Tip:

Plan rest days into your weekly routine. These are crucial for muscle recovery and overall well-being. On rest days, consider activities like low intensity aerobic exercise and mobility. Sleep is also a critical component of recovery, as it supports tissue repair and energy replenishment.


If you experience persistent pain or discomfort, it’s important to take a break and consult a physical therapist. Pushing through pain can lead to more severe injuries that could sideline your progress.


6. Cross-Train to Avoid Overuse Injuries


Engaging in a variety of exercises throughout the week can help prevent overuse injuries, which are common when you focus solely on one type of exercise (e.g., running every day). Cross-training helps strengthen different muscle groups and provides a well-rounded fitness routine.


Physical Therapy Tip:

If you’re a runner, try incorporating strength training into your routine to build muscle capacity and improve running economy. If you prefer weightlifting, consider adding cycling or running a few times weekly to improve cardiovascular health and reduce strain on your central nervous system from heavy lifting.


7. Stay Consistent and Be Patient

Finally, one of the most important factors for success in any new exercise program is consistency. I always tell my clients that the best exercise program is the one you stick with! It’s easy to get discouraged when you don’t see immediate results, but remember that fitness is a marathon, not a sprint. Over time, the cumulative benefits of regular exercise will show up in your strength, flexibility, energy levels, and overall well-being.


Physical Therapy Tip:

Focus on small, sustainable changes rather than drastic overhauls. If you miss a workout or fall off track, don’t give up! Just get back at it the next day. Celebrate your progress along the way, no matter how small.


Conclusion


Starting a new exercise program for the new year can be exciting, but it’s important to approach it with care, especially if you’re new to fitness or returning after a break. By setting realistic goals, progressing appropriately, emphasizing technique, incorporating recovery, and cross-training, you can set yourself up for success and avoid injury. Remember that consistency and patience are key.

As a physical therapist, I encourage you to listen to your body and seek professional guidance if you need it. The journey to better health is not a race—it's a lifelong process that should be enjoyed every step of the way.

Let’s make 2025 your healthiest yet!


If you would like more individualized advice to crush your 2025 goals please schedule a call with a RISE PT.


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