How to Train Smarter in 2026!
1/1/26
Hi there!
I hope you all had an amazing Christmas and New Years filled with yummy food and family time! I know we did :) We spent the holidays with my family, and had the best time with our sweet little 6 month old boy!
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Anyways, since January is typically when motivation is at an all time high, for this months newsletter, I thought it'd be fitting to discuss ways you can Train Smarter in 2026!
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:
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adding 5 minutes of mobility work to the start of each workout, or
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committing to 20 minutes at the gym twice a week
Once that feels easy, gradually increase!
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NOW ENROLLING in Our New Class Series!
6 week Prenatal Movement and Birth Prep Series
If you’re expecting, I’m so excited to share that enrollment is now open for my Prenatal Movement & Birth Prep Series — this will be a 6 week small group program designed to help you stay active, strong, and confident through pregnancy and beyond.
Each session combines 40 minutes of guided strength and mobility work with 20 minutes of education on various prenatal and birth topics (breathing, deep core activation, pelvic floor, labor and delivery positions, etc).
You’ll leave each week feeling more in tune with your body and prepared for labor, delivery, and recovery.
✨ 6-week series | Small group (max 6 participants) | Starting January 26th, 2026
💰 $250 total ($1000 savings!!)
* Send me an email, text, or call with any questions and to reserve your spot!
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Thank you so much for following along, and stay tuned for what's to come next month! Feel free to share with family and friends who may be interested and reply back with any questions!
Happy New Year!
Talk to you soon,
- Dr. Dana LaPeze
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