How to Succeed at a New Year’s Fitness Resolution

The start of January is one of the busiest times in gyms and training centers. Many people return to exercise or start for the first time as part of a New Year’s resolution. However, even with the best intentions, there’s a real risk of injury — especially after a long break from activity.

Common Gym Injuries

Some injuries occur frequently among gym-goers:

Back pain

Tendinitis and other inflammatory injuries

Pulled muscles

Common causes of injury include:

Lack of a warm-up

Poor lumbar and abdominal stability

Overload or overtraining

Poor technique or form

Lack of stretching after exercise

Insufficient recovery time

Who Is Most at Risk?

Certain factors increase the risk of injury:

Sedentary lifestyle (lack of muscular endurance)

Age (higher risk of osteoarthritis)

Being overweight (joint problems, especially knees)

Even people in good condition can be injured, but these factors make injuries more likely.

Prevention Tips

Start small and progress gradually — begin with shorter sessions and increase intensity over time.

Warm up lifting low loads before increasing resistance.

Avoid training the same muscle group two days in a row — aim for 3–4 strength-training sessions weekly and alternate upper and lower body if training daily.

Build lumbar and abdominal stability before heavy weight lifting.

What to Do in Case of Injury

If injured, consult a medical professional promptly. Untreated injuries can cause other problems through muscle compensation, leading to further injury.

A physiotherapist can:

Diagnose the injury

Create a customized rehabilitation program

Collaborate with personal trainers to adjust workouts

Proper recovery prevents setbacks and ensures safe continuation of training.

Final Thought

No one should avoid physical training due to fear of injury. The benefits of regular exercise outweigh risks, especially when injury prevention strategies and proper recovery are in place.

Schedule Your Appointment with Health Plus Physical Therapy

At Health Plus PT, we share top tips to avoid injury in the gym. Proper warm-ups, correct form, gradual progress, and listening to your body can help prevent strain and setbacks. Many patients find these strategies keep them strong, safe, and consistent in their fitness goals.

Contact us today to get started and book your appointment!