5 Mistakes People Make When Starting a New Workout Routine in January

Written By: Kaylie Gragnano

January is one of the most popular times to start a new fitness journey. The motivation is high, the goals are big, and the desire for a fresh start is real. While that energy is powerful, it can also lead to a few common mistakes that make it harder to stay consistent long-term.

If you’re beginning (or restarting) a workout routine this January, here are five mistakes to avoid — and what to do instead.

1. Doing Too Much, Too Fast

It’s tempting to go all-in: working out every day, doubling up on classes, and pushing your body to its limits right away. While enthusiasm is great, overdoing it early on often leads to burnout, extreme soreness, or even injury.

Instead: Start with a realistic schedule you can maintain. Three to four workouts per week is a great place to begin. As your strength and endurance improve, you can gradually increase intensity and frequency.

2. Focusing Only on Cardio

Many people associate “getting in shape” with running, cycling, or endless time on the elliptical. Cardio is important, but it’s only one piece of the puzzle.

Instead: Create a balanced routine that includes strength training, mobility, and flexibility. Strength training builds muscle, boosts metabolism, and supports long-term joint health, while practices like yoga and Pilates improve posture, core strength, and recovery.

3. Skipping Warm-Ups and Recovery

When you’re short on time, warming up and stretching are often the first things to go. Unfortunately, skipping them increases your risk of injury and slows progress.

Instead: Treat warm-ups and cool-downs as essential parts of your workout. Even five to ten minutes of movement prep and stretching can improve performance and help your body recover faster between sessions.

4. Not Asking for Guidance

Walking into a gym for the first time (or the first time in a while) can feel overwhelming. Many people try to figure everything out on their own, which can lead to improper form, ineffective workouts, and frustration.

Instead: Take advantage of professional support. Personal trainers and group fitness instructors can help you learn proper technique, create a plan that matches your goals, and build confidence from day one.

5. Relying on Motivation Instead of Routine

Motivation is powerful in January, but it naturally fades as life gets busy. When your routine depends only on “feeling motivated,” consistency becomes difficult.

Instead: Build habits, not just goals. Schedule your workouts like appointments, find classes you genuinely enjoy, and surround yourself with a supportive community that helps keep you accountable.

Start strong and stay consistent!

A successful fitness journey isn’t about perfection. It’s about progress, patience, and finding a routine you can sustain. By avoiding these common January mistakes and focusing on balance, guidance, and consistency, you’ll set yourself up for results that last far beyond the New Year.

At MVP, our personal trainers, group classes, and welcoming community are here to support you every step of the way — whether you’re just getting started or getting back into a routine. We hope to see you in the studio soon!