Please Don’t Burn Out in January
- Jan 12
- 2 min read
Start Smart. Stay Consistent. Win the Year.
Going too hard, too soon in the gym can quietly derail your plans for the entire year. Excessive soreness, poor recovery, increased injury risk, and loss of motivation are some of the most common reasons people fall off early.
The solution? Start smart.
First things first: find a form of movement you actually enjoy.Enjoyment leads to consistency—and consistency drives results.
Your First 2-Week Game Plan
At A1 Training Group, we recommend keeping things simple and intentional:
Perform the same workout 3 times per week
Keep sessions to 45 minutes–1 hour
Optionally add up to 20 minutes of steady-state cardio
Use 12–15 reps on all movements
Focus on the Big 5 lifts, which recruit the most muscle fibers
Include assisted pull-ups and dips to build upper-body strength safely
Move with control, prioritize form, and leave a few reps in the tank
The body and mind take time to adapt. All you need is the right stimulus.
Going too fast too soon and the body and mind crash. CNS fatigue.
That foggy sensation, the "I can't remember things" sensation.
Write everything down.Repeating the same exercises for the first two weeks builds confidence, reinforces proper movement patterns, and prepares your body for long-term progress.
Most importantly,schedule your workouts.When it’s on your calendar, it becomes a commitment instead of a wish.
Have fun. Start slow. Rinse and repeat.
🎉 Try A1 Training Group – FREE Session
Remember: we travel to you. Home gyms, apartment gyms, or private spaces,we bring the coaching to your door.
Not sure where to start or want guidance with proper form and programming?
We’re offering a FREE personal training session to help you:
Learn the right movements for your body
Build a safe, sustainable plan
Start strong without burning out
" Your Satisfaction and health is our main priority. "
👉 Claim your free session today and let us help you build momentum the right way.
Train smart. Stay consistent. Team Strong. 💪,
Team A1
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