Before you sign up for another fitness subscription… Read this first
Before you sign up for another New Year fitness challenge, subscription, or workout app, take a moment to pause. At Spearwood Physiotherapy, we help you choose exercise that actually fits your goals, your body, and your life – so you can build momentum that lasts beyond January.
Here are the top six questions to ask before starting your new exercise regimen:
Question 1: What Do You Really Want to Achieve?
Before choosing a program, be honest about your primary goal.
Strength
If your goal is to get stronger, resistance matters.
Lots of programs claim to build strength, and “no equipment” programs are popular, but unless they include true progression, they often aren’t heavy enough. As a rule of thumb:
If you can easily repeat an exercise more than about 10 times in a row, it’s not heavy enough to build strength.
If you’re unsure how heavy you should lift – or whether it’s safe for your body – our physiotherapists can guide you with tailored advice and training.
Body Transformation (Including weight loss)
If weight loss is your main reason for exercising…it might be time to rethink the plan.
Exercise has enormous benefits for mood, mobility, health and metabolic health, and the whole musculoskeletal system. But when it comes to changes on the scale, diet is usually the driving factor.
If weight loss is your priority, a dietician is often the best starting point, and an exercise plan is a fantastic adjunct to support and maintain a healthy weight long-term.
General Health
If you simply want to feel better, move well, and stay healthy, then you have the most freedom. Many forms of exercise can work well – your enjoyment and consistency matter more than the specific type.
A physiotherapist can help you choose options that fit your lifestyle, energy levels, medical history, and any injuries you’re managing.
Question 2: What are you good at? What do you enjoy?
These two questions are more important than people realise.
- Are you naturally stronger, faster, or do you have good endurance?
- Do you enjoy group activities or solo sessions?
- Do you prefer being outdoors or inside?
- Do you like learning new skills or repeating familiar routines?
A program that aligns with your strengths and interests is far more likely to last.
If you’re not sure, try exercise speed dating. That is, find a few options that are accessible to you – a free trial class, a gym visit, a new walking route, or take up your friend on their invitation to Zumba. You might be surprised at what you enjoy.
Question 3: What motivates you?
Your personality plays a huge role in what will stick long term.
- Self-driven and happy to exercise alone?
A guided individual program might suit you. - Need accountability and social interaction?
A class or group-based program will help you stay consistent. - Prefer independence and being in control?
Learn the principles with a physio or trainer, then run your own training with confidence. - A perfectionist who wants clear instruction and good technique?
Small-group sessions or one-on-one guidance may be ideal. - A pragmatist who needs to understand the purpose before committing?
You’ll benefit from a professional explaining the “why” behind each exercise. - Hate exercise and everything it stands for? (But you know you need to do it)
You’re not alone. We can work with you to prioritise and find absolute ‘bang for your buck’ movements that can be incorporated into your existing schedule.
If you’d like personalised guidance that respects your personality, preferences, and limitations, one of our physios would be happy to help.
Question 4: What has worked for you in the past?
Often the clue to what will work now is hidden in what worked then.
- Have you played a sport you loved?
- Have you enjoyed certain types of exercise before?
- Do you follow schedules and deadlines well?
- Or do you tend to drop off with rigid programs?
Your physiotherapist can help you blend what has worked previously with what your body needs now, especially if you’re returning after injury, illness, or a long break.
Question 5: Does the program include enough recovery time?
This one is critical.
Programs that have you working out intensely every day – like “30-day HIIT challenges”- carry a high risk of injury or flare-ups. Bodies need rest in order to benefit from the hard work you put in.
Sometimes people fall into this trap when they buy a membership to a fitness studio or gym and try to get the most out of their membership fees by going to as many classes as possible.
As a general rule:
Hard workouts should be followed by 1-2 days of recovery, where you only do light exercise or your usual daily activities.
If you’re unsure how to balance training and recovery – or if you often feel sore, stiff, or burnt out – our physios can help you design a sustainable plan that your body can actually tolerate.
Question 6: Does the program progress in a safe and effective way?
Be cautious of:
- Daily or weekly increases that don’t allow enough time for adaptation
- Workouts that never change – month after month
Your body needs progression – but not too fast and not too slow.
We can help you safely build on what you already do, making small adjustments that create real improvement over time.
Key Takeaways
The best exercise program isn’t the trendiest or the toughest – it’s the one that’s:
- Aligned with your goals
- Realistic for your lifestyle
- Matched to your motivations
- Safe, progressive, and enjoyable enough to maintain
- Tailored to any pain, injuries, or health conditions you’re managing
If you’re feeling unsure, overwhelmed, or stuck – or if pain or injury complicate your exercise choices – book in with one of our physiotherapists. We offer evidence-based, experienced, reliable, whole-person guidance to help you choose the right exercise, build confidence, and move forward safely.
When you’re ready, we’d love to support you on the next step of your health journey.