Setting Your New Year’s Fitness Goals: A Guide for Beginners

Starting a fitness routine in the new year can be overwhelming, but with a structured approach, it’s easier to stay on track. Begin with gentle exercise like stretching, walking and bodyweight moves. Set small goals, fuel up with the right pre-workout snacks, learn proper form and stay consistent.

The new year tends to motivate people to focus on health and wellness goals. It’s a great time to dive into a new fitness routine, set up an easy start workout plan or even try a good start-up workout routine if you’re new to exercise. With so many options, figuring out the best way to begin can feel overwhelming. Here are some common questions and helpful answers to get you moving toward your fitness goals with confidence and clarity.

If you're a beginner at the gym and unsure what to do, starting with a structured plan can make a big difference. Listen to your body and aim to challenge yourself without overdoing it. 

Here’s an easy start exercise routine to help you build confidence and consistency:

1. Daily Stretching: Gentle stretches help improve flexibility and get your muscles and joints moving through their full range of motion.
2. Increase Daily Movement: Small changes add up. Take the stairs, park a bit farther away or spend time dancing, gardening or playing with kids.
3. Build a Walking Routine: Walking is a great, accessible way to start getting in shape. Begin with shorter walks, working up to 30 minutes a day. From there, increase your intensity by adding hills, intervals or a light jogging pace.
4. Incorporate Bodyweight Exercises: Bodyweight movements like squats, lunges and push-ups are great for beginners. Once you feel stronger, progress to using light weights or resistance bands.

Staying Consistent: Set small, achievable goals each week. For instance, try a beginner-friendly, three-day-a-week start-up workout plan. You’ll build confidence while making exercise a regular habit.

According to the World Health Organization (WHO), nearly a third of the global adult population, or about 1.8 billion adults, are physically inactive. They do not meet the global recommendation of at least 150 minutes of moderate-intensity physical activity per week.

Meeting these guidelines can be easier with a structured approach. Here’s how to tailor a weekly routine to your specific goals:

• Weight Loss: Include cardio workouts, such as brisk walking or cycling, five days a week, along with two days of strength training to maintain lean muscle.
• Muscle Gain: Focus on strength training exercises that work each major muscle group twice a week. Combine these with rest days for optimal recovery.
• Flexibility: Consider adding low-impact options like yoga or Pilates twice a week to enhance flexibility and core strength.

Eating the right foods before exercise helps you stay energized and maximize your workout. Carbs fuel your muscles, while protein supports muscle repair. 

If you have an hour or more before your workout, try these snacks with a good balance of carbs and protein: 

• Greek yogurt with berries 
• Banana and peanut butter 
• Cottage cheese 

If you're short on time, you can eat a lighter snack about 30 minutes before exercising. Here are some options: 

• Protein shake
• Tuna and whole-wheat crackers 
• Turkey sandwich 
• Hummus and pita 

There are so many great exercises that target the tummy area, but your diet is the most important factor for weight loss. 
Here are some easy exercises to get started:

• Forearm Plank: Hold for 30 to 60 seconds to engage your core.
• Bicycle Crunches: Targets the obliques and helps define the waist.
• Russian Twist: Works the obliques and stabilizes the core.
• Mountain Climbers: Engages the core while also providing a cardio boost.
• Flutter Kicks: Strengthens the lower abs and hip flexors, helping to define the lower stomach area.

Improper form is one of the most common mistakes at the gym, especially for beginners. Focusing on correct technique from the start can help prevent injuries, improve results and make your workouts more effective.

• Ask a trainer for guidance
• Start with bodyweight exercises
• Use mirrors to check form
• Research online tutorials or videos
• Keep movements slow and controlled

Building good form habits early will set you up for long-term success at the gym. Prioritise technique, and over time, you’ll see better results and reduce your risk of injury.

When you’re pressed for time, a short, balanced routine can be effective. Here’s an easy start workout routine that’s perfect for busy days:

• 10 Minutes of Cardio: Try a mix of jumping jacks, high knees or brisk walking.
• 10 Minutes of Bodyweight Exercises: Do squats, lunges and modified push-ups for a full-body workout.

Remember, any activity is better than none. Start with what feels manageable and build from there.

If you’re feeling a bit tired, gentle exercise might actually give you a boost. Regular physical activity improves cardiovascular health, builds endurance and makes daily tasks easier. Try starting with light exercise to see how you feel – sometimes, a quick session is all it takes to feel refreshed.

For an extra boost, consider taking workout supplements such as a pre-workout drinks to enhance energy, or recovery supplements to support muscle repair and reduce fatigue.

Take advantage of the fresh start by setting achievable fitness goals and developing a consistent routine. Whether your goal is weight loss, muscle gain or simply building a habit, the best way to start working out is to ease in and find joy in each small victory.

To stay motivated and connected, follow @Herbalife on Instagram for ongoing fitness tips, workout challenges and community support. Mention @Herbalife and share your progress with us with the hashtag #LiveYourBestLife. Let’s make this your best year yet!

Dr. Luigi Gratton is the vice president of the office of Health and Wellness at Herbalife. In this role, Dr. Gratton is responsible for ensuring that our Herbalife Independent Distributors have a thorough understanding of Herbalife products, ingredients and benefits. Dr. Gratton is also the chair of the Herbalife Nutrition Advisory Board, a global team of experts who help educate Distributors on health and nutrition.