The biggest January mistake: doing too much too soon

EVERY January, gyms fill up, grocery carts get lighter, and motivation feels sky-high. Yet by February, many people have already fallen off. Not because they’re lazy but because they had no real plan. Whether you’re under 40, over 40, a complete beginner, or someone getting back on track after the holidays, this year can be different if you approach it the right way.

New Year’s resolutions: why most fail and how to make yours stick

The biggest mistake people make with New Year’s resolutions is going too extreme, too fast. Crash diets, seven-day training plans, or trying to “undo” December in two weeks usually backfire. Instead of chasing motivation, focus on consistency and systems. Motivation fades. Habits don’t.

Ask yourself:

- Can I maintain this routine in March?

- Can I still do this when work gets busy?

- Can I do this even when motivation is low?

If the answer is no, the plan needs adjusting.

Overindulged over the holidays? here’s what to do next

Most people gain a bit of weight over the festive season — and that’s normal. Good food, family time, and a break from routine are part of life. What matters is what you do next. Don’t punish your body with starvation or excessive cardio. What’s done is done. The New Year is about resetting, not self-criticism.

Start with:

- Getting back to regular meals.

- Increasing daily movement.

- Re-introducing training gradually.

- Hydrating properly and prioritising sleep.

Small, consistent actions done daily will outperform drastic changes every time.

Training the right way: under 40 vs over 40

Under 40: if you’re under 40, your recovery, hormones, and resilience are generally more forgiving. This doesn’t mean you should train recklessly.

Do:

- Build a solid strength-training base.

- Learn proper form early.

- Balance training with recovery.

- Use cardio to support health, not punish calories. 

Don’t:

- Copy advanced athletes or influencers.

- Train twice a day without experience.

- Ignore warm-ups and mobility.

- Chase soreness instead of progress.

- Your focus should be on learning, consistency, and building muscle, not burning yourself out.

Over 40: if you’re over 40, training becomes less about ego and more about longevity, joint health, and recovery.

Do:

- Prioritise strength training to preserve muscle.

- Focus on mobility, stability, and warm-ups.

- Train smarter, not harder.

- Respect recovery days. 

Don’t:

- Train like you did in your 20s.

- Ignore pain signals.

- Overdo high-impact cardio.

- Fall for “anti-ageing” fitness gimmicks.

Progress after 40 is absolutely possible. It just requires a smarter approach.

Nutrition: fuel, don’t punish.

Regardless of age, nutrition should support training, recovery, and energy.

Do:

- Eat enough protein.

- Build meals around whole foods.

- Allow flexibility (nothing is off-limits forever).

- Eat consistently, not perfectly. 

Don’t:

- Eliminate entire food groups unnecessarily.

- Starve yourself after indulgent weekends.

- Follow social media clickbait diets.

- Believe quick fixes or “detox” nonsense.

Consistency beats perfection every time.

Why having a plan changes everything

You don’t need to know everything but you do need direction. That’s where working with someone experienced helps. Not everyone wants to be a bodybuilder or fitness model but we can all aim to become the best version of ourselves. You don’t need a personal trainer holding your hand every day at the gym. However, online coaching is an excellent option for:

- Structure and accountability.

- Personalised training and nutrition.

- Building sustainable habits.

- Long-term results, not short-term fixes.

- Flexibility around your lifestyle.

It’s about guidance, not dependence.

Final thoughts: make this year different

This year, don’t fall for quick fixes, social media hype, or unrealistic promises. Be patient. Be consistent. Build habits that last.

Rahul Govender is an elite personal trainer at Virgin Active and an online fitness coach helping beginners transform their bodies with simple, sustainable methods. Email [email protected]

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