How to Actually Stick to Your Fitness Goals & New Year's Resolutions (Without Getting Injured)

It's that time... Dr. Gerry Robles PT, DPT

Jan 1, 2026 • 4 min read

Every January, I see the same pattern in the clinic: People are motivated, excited…then it happens….they get injured or burnt out by February. :(

Here’s why most New Year’s fitness resolutions fail, and how to do it smarter. This is a quick read I promise. Please implement and remember these ASAP. It’s for anyone really not just people new to fitness or athletics.

1. People do too much, too fast— The fastest way to stall progress is going from zero to 100. Start at ~70% effort and build momentum instead of soreness and setbacks.

2. Consistency beats intensity (every time)— Three solid workouts per week beats one all-out session followed by pain or missed weeks. Studies show even one workout a week is better than nothing, as long as you are consistent.

3. Soreness is normal. Sharp pain is not— Muscle soreness means adaptation. Sharp, worsening, or lingering pain —your body asking for a change.

4. Recovery isn’t optional— it’s part of training, Sleep, hydration, nutrition, and basic recovery habits are what allow your body to adapt.

   
   

   When it comes to working out or athletics, many people under-fuel. Adequate protein and micronutrients play a role in muscle recovery and nervous system health. I personally trust Thorne supplements because they’re third-party tested and commonly recommended in clinical settings. I personally use their creatine, multivitamin and whey protein just to cover all my bases. Click here and grab one or one of each.

5. Build habits, not deadlines— “30 days” isn’t the goal. A routine you can still do in March is.

   
   

   If your New Year’s resolution is to move more, lift heavier, or get back into your sport…do it in a way your body can actually sustain.

   
   

   Your future self (and joints) will thank you.

   
   

   Ready for new years and need help? Forward this newsletter to them🙂

   
   

   Or Just book with me using the link below and I can help!

   
   

   https://art-of-pt-sports-physical-therapy.square.site/

   
   

   Check out my latest podcast with coach Ramy talking combat sports and life below! Talking about consistency I’ll be getting more consistent with my podcast starting in January. STAY TUNED!

https://www.youtube.com/watch?v=GaQaQyrGQIw

Some links in this blog are affiliate links. I only recommend products I personally use or trust as a PT. If you purchase through these links, I may earn a small commission at no extra cost to you. I am a Thorne Ambassador and trust their products.

Need help with aches or pains and are in Naperville, IL or in the Chicago Western Suburbs? Book below:

https://art-of-pt-sports-physical-therapy.square.site/

Adios,

Dr. Gerry Robles PT, DPT

Founder, Art of PT Performance Physical Therapy - Athlete-level care for every active body

www.artofpt.com