Best Strategy to Go Back to Working Out After Christmas

The festive season is often a time for indulgence and relaxation, and that’s perfectly fine! But as the Christmas lights come down and the New Year approaches, many of us face the challenge of getting back into a fitness routine. If you’re feeling sluggish or overwhelmed, don’t worry—you’re not alone. Rebooting your workout regime is easier than you think, with a little planning and the right strategies.

This guide will walk you through the best approach to restarting your fitness journey after Christmas. Whether you’re a seasoned gym-goer or just starting out, we’ve got practical tips to help you regain your momentum and establish long-lasting habits.

Why Restarting After Christmas Feels Difficult

Post-Holiday Fatigue

• Overeating and consuming high-sugar foods can lead to energy dips.
• A break in routine makes it harder to re-establish healthy habits.

Weather and Motivation

• Short days and cold weather can sap motivation.
• The post-holiday blues make it tempting to stay cosy indoors.

Unrealistic Expectations

• Setting overly ambitious goals can lead to burnout.
• Comparisons to others’ progress can make you feel demotivated.

Understanding these challenges is the first step to overcoming them. Now, let’s dive into actionable strategies to get you back on track.

Assess Your Fitness Starting Point

Getting back into exercise after Christmas starts with understanding where you are right now. Skipping this step can lead to frustration or even injury. Instead, take a little time to evaluate your current fitness level and set a realistic foundation for progress.

Be Honest About Where You Are

• The holidays can cause some setbacks, whether it’s losing strength, gaining weight, or feeling less energetic. Acknowledge these changes without guilt or judgement.
• To gauge your fitness, consider simple measures like how long you can jog or walk before needing a break, or how many push-ups, sit-ups, or squats you can complete in one go.

Take Measurements

• Record physical stats such as your weight, waist circumference, or resting heart rate if that motivates you.
• Alternatively, focus on functional metrics like how your body feels during daily activities—are you winded after climbing stairs, or stiff after sitting?

Use Fitness Tests

• Try straightforward tests, such as timing a one-mile walk or holding a plank to measure your endurance.
• These benchmarks will give you a baseline to celebrate progress as you improve.

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Start with What Feels Comfortable

• If you’ve been inactive, ease in with gentler forms of exercise. Pushing too hard too soon can lead to burnout or injury.
• For instance, yoga, walking, or beginner Pilates are great options for rebuilding strength and flexibility.

Pro Tip: Keep a journal to log your starting point and track improvements. Seeing progress, no matter how small, can be incredibly motivating.

Choose Workouts That Fit Your Mood and Lifestyle

One of the main reasons people abandon fitness routines is because they try to force themselves into activities they don’t enjoy or that don’t fit their schedules. The key is to pick workouts that align with your preferences, personality, and daily commitments.

Find Activities You Enjoy

• Explore different types of exercise to find what makes you smile. Hate running? Skip it and try cycling, dancing, or martial arts.
• Group fitness classes can be social and uplifting, while solo activities like swimming or yoga offer a chance to de-stress.

Match Workouts to Your Current Mood

• Feeling stressed? Opt for calming activities like yoga or tai chi.
• Energised? Go for a high-intensity interval training (HIIT) session or a run.
• Choosing exercises based on your mood ensures you’re more likely to stick with them.

Incorporate Practical Workouts

• Short on time? Try micro-workouts—15–20-minute sessions that pack a punch.
• If you have a busy lifestyle, at-home workouts can be more realistic than a gym membership.

Mix and Match

• A balanced fitness plan includes cardio, strength, and flexibility. For example:
  • Cardio boosts heart health (e.g., brisk walking, cycling).
  • Strength exercises build muscle and bone density (e.g., weightlifting, resistance bands).
  • Flexibility routines improve posture and reduce injury risk (e.g., yoga, stretching).

Pro Tip: Don’t be afraid to try new things. Variety prevents boredom and keeps your body guessing, which helps with fitness progression.

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Build a Structured Plan

A clear plan makes it easier to stay consistent, especially when post-holiday life feels chaotic. Creating a schedule that fits into your routine ensures exercise becomes a sustainable habit rather than a temporary resolution.

Schedule Your Workouts

• Treat your exercise sessions like appointments. Write them into your calendar or set reminders on your phone.
• Early morning workouts are ideal for some people because they eliminate excuses later in the day. For others, lunch breaks or evenings may work better.

Include Rest Days

• Overtraining can lead to fatigue or injury, especially when you’re restarting your routine.
• Rest doesn’t mean being sedentary—active recovery, like stretching, yoga, or a leisurely walk, helps with muscle repair and keeps you moving.

Break it Down into Weekly Goals

• Instead of planning months ahead, focus on week-by-week progress.
• A sample beginner’s week might look like this:

Adapt as You Go

• Listen to your body and adjust your schedule as needed. Feeling sore? Swap a strength session for gentle stretching.
• As you gain fitness, increase intensity or try more challenging workouts.

Pro Tip: Print out your weekly plan or use a fitness app to stay organised and accountable.

Stay Motivated and Accountable

Motivation ebbs and flows, but having strategies in place can keep you on track when your enthusiasm wanes. Accountability and small rewards are powerful tools for maintaining consistency.

Set Realistic Expectations

• It’s tempting to aim for dramatic results, but slow, steady progress is more sustainable. Focus on process goals (e.g., working out three times a week) instead of just outcome goals (e.g., losing 5 kg).
• Celebrate every win, no matter how small.

Partner Up

• Find a workout buddy to join you. Not only does this make exercise more fun, but it also creates a sense of commitment to show up.
• If you don’t have someone local, consider virtual accountability partners or fitness groups online.

Reward Yourself

• Incentives work wonders. Treat yourself to new workout gear, a spa day, or a healthy meal out when you hit milestones.
• Rewards help reinforce positive behaviour and give you something to look forward to.

Track Your Progress

• Use a journal, app, or fitness tracker to log your workouts, energy levels, and improvements.
• Seeing how far you’ve come can reignite motivation on tough days.

Pro Tip: On days you don’t feel like exercising, commit to just five minutes. Often, you’ll feel better and finish a full session anyway.

Balance Exercise with Healthy Eating

Exercise is only part of the equation when it comes to feeling your best. Pairing your workouts with nourishing food and hydration will supercharge your results.

Avoid Crash Diets

• Post-holiday guilt can tempt you to drastically cut calories, but this approach often backfires.
• Instead, focus on eating balanced meals that include protein, healthy fats, complex carbohydrates, and plenty of vegetables.

Gradually Reduce Indulgent Foods

• If you’ve been enjoying lots of sugary or fatty treats, don’t eliminate them all at once.
• Cut back slowly to avoid feeling deprived. For example, replace dessert with fruit a few times a week.

Hydrate Consistently

• Dehydration can cause fatigue and affect your performance. Aim for at least 2 litres of water daily.
• If you’ve been indulging in alcohol, increase your water intake to help rehydrate your body.

Time Your Meals Around Workouts

• Eat a small snack with carbs and protein about 1–2 hours before exercise to fuel your session.
• Post-workout, refuel with a meal or shake rich in protein and healthy carbs to support recovery.

Pro Tip: Prep healthy meals in advance to save time and reduce temptation.

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Overcoming Common Setbacks

Starting again after Christmas comes with its share of challenges. Knowing how to deal with them in advance can make all the difference.

What If You Miss a Workout?

• Skipping a session is not the end of the world. Don’t fall into the “all-or-nothing” trap.
• Simply resume your plan the next day—one missed workout won’t derail your progress.

Dealing with Low Energy

• Low energy days are normal, especially when restarting. Opt for gentler activities like walking, stretching, or yoga instead of skipping altogether.
• Often, starting a workout boosts energy levels, so give it a try—you might feel better than expected.

Managing Soreness

• Muscle soreness, especially in the first few weeks, is common. Use techniques like foam rolling, hot baths, or gentle stretching to ease discomfort.
• Focus on proper form and warming up to prevent injury.

Staying Motivated in the Winter

• Exercise outdoors when possible to soak up sunlight, which improves mood.
• Invest in good-quality winter gear to stay comfortable while exercising in cold weather.
• Join indoor classes or online communities for a sense of camaraderie.

Pro Tip: Remind yourself why you started. Write down your goals and revisit them often to keep your “why” in focus.

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Conclusion

Getting back to working out after Christmas doesn’t have to be a chore. By starting small, choosing activities you enjoy, and building a realistic plan, you can ease back into fitness without stress. Remember, consistency beats perfection every time. Embrace the process, celebrate your progress, and enjoy the journey to a healthier you!

Key Takeaways

References

1. Colley, R.C., et al. (2018). Trends in physical activity behaviour over time. Journal of Physical Activity and Health, 15(1), pp. S1-S5.
2. Penedo, F.J., & Dahn, J.R. (2005). Exercise and well-being: A review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18(2), pp. 189-193.
3. Garber, C.E., et al. (2011). American College of Sports Medicine position stand: Quantity and quality of exercise for developing and maintaining fitness. Medicine & Science in Sports & Exercise, 43(7), pp. 1334–1359.