January typically comes with new goals, resolutions, fitness programs, heavier lifts, more classes, more volume. But as a physical therapist, I wanted to talk about some ways you may be able to tweak these goals so you don't end up burning yourself out and not sticking with it.
Training smarter doesn't always mean training MORE or LESS. It means training with intention, understanding how your body handles load, and making small adjustments that keep you lifting, running, and showing up consistently while feeling good. Below, I've outlined three action items that I would encourage you to consider when refining your movement goals for 2026.
Strength Training Only Helps If You Can Control the Range You're Training In
Training through a range you can't control is one of the quickest ways to irritate your joints.
You might feel strong in a partial range, but once you drop deeper into a squat, press overhead, or take a longer lunge step, your body may not have the stability it needs. That's often where pain shows up, in positions you haven't practiced or strengthened.
When you suddenly add full-depth squats, kipping, overhead presses, or heavy lunges without building control in those ranges first, the joints end up taking the load they weren't prepared for.
Action Item #1
Make sure you are starting out training through the range you can control. Add slow lowers and pauses at the bottom of your lifts and add a few active mobility drills to warm-ups and cooldowns. Especially for shoulders, hips, thoracic spine, and ankles. This will help you build strength in end ranges and ensure you are activating the correct muscles and not compensating elsewhere. As those positions get easier and feel more stable, then increase your depth or weight.
More Crunches Doesn't Always Mean a Stronger Core
A strong core isn't always about doing more V-ups or crunches. When you hear the phrase "every exercise can be a core exercise," this means knowing how to activate your deep core during the exercises you're already doing. Your deep core helps stabilize your trunk, protect your spine, and create a solid base for your arms and legs to move from.
When you do this consistently, you'll learn how to move with better control, support your joints, isolate the muscles you're trying to strengthen, and build real stability that translates into daily movements and lifting as well.
Action Item #2
Exhale during the effort portion of your lift (like standing up from a squat or pressing overhead) and think about drawing your lower abdomen "up and in" toward your spine. This turns on your deep core without gripping or bracing too hard.
Consistency Beats Intensity Every Time
January hype usually pushes people to go all-in, but the truth is, training at 70-80% consistently will always outperform going 100% for three weeks and burning out. Most setbacks don't come from lifting too light, they come from missing workouts because you're injured, exhausted, or overwhelmed.
Action Item #3
Set small, attainable goals that you can build on. Think long-term and train for the body you want 5-10 years from now!
Start with the easiest goal you know you can hit, like:
- adding 5 minutes of mobility work to the start of each workout, or
- committing to 20 minutes at the gym twice a week
Exercise of the Month: 90/90 Reverse Clam with Yoga Block
Why it matters
Hip internal rotation is very important for deeper, more comfortable squats, lunges, running mechanics, and overall hip health. When this range is limited, people often feel pinching in the front of the hip, tightness, or shifting during squats.
How to Do It
- Lie on your side with your top hip and knee bent to about 90 degrees. Place the yoga block underneath your top knee.
- Lift your foot toward the ceiling while keeping your top knee on the yoga block. This is the reverse of a traditional clam and targets hip internal rotation.
- Pause for 1-2 seconds and lower the foot slowly with control.
- Perform 12-15 reps per side, 2-3 sets, 3-5x per week.
Final Thoughts
As you kick off 2026 with new goals and extra motivation, remember that training smarter is all about LONGEVITY! Small, intentional changes compound over time and lead to the biggest improvements in strength, mobility, and overall confidence in your body, so you can keep doing what you love for the long term. When you focus on controlling your range, engaging your deep core, and choosing consistency over intensity, you create sustainable habits to ensure you are getting the most out of every workout.