January hits, the gyms are buzzing, and after a festive season of indulgences (extra beers, barbecues, and skipped sessions) – guilty as charged. It’s tempting to smash yourself in every workout. You want to “punish” those holiday excesses, rush back to pre-Christmas strength, and prove your grit by leaving nothing in the tank. That all-out effort feels rewarding- like real progress.

But here’s the truth: Pushing to your absolute max every session is a terrible long-term strategy.

Why It Backfires

• Higher Injury Risk: Fatigue leads to sloppy form and setbacks that can sideline you forfar longer than your holiday break.
• Burnout Hits Fast: Constant grinding spikes stress, kills motivation, and has most people quitting resolutions by February.
• Slower Actual Progress: Your body needs recovery to adapt and get stronger. Maxing out non-stop leads to plateaus, not gains.

Even the elite don’t use this strategy. Their training undulates hard, easy, prioritise recovery always leaving room for growth.

We’re all keen to reclaim our old pace quickly, but jumping straight to 100% ignores the downtime your body just had. Start at 70-80% effort, focus on consistency, and build gradually. Rushing guarantees trouble.

Smarter Approach

• Train challenging but recoverable most days (RPE 7-8 out of 10).
• You’ll get sore quickly (that will build over the first week or 2) try chose loads that won’t leave you needing a zimmer frame by Friday.
• Prioritise habits: 3-4 sessions a week, good sleep, decent food, and everyday movement.
• Be patient and kind to yourself – one break doesn’t undo your progress.

The New Year is about building sustainable momentum, not short-term punishment. Steady wins the race.

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