January resets don’t work: this is what builds real strength instead

Every January, I have the same conversations.

People return from their holiday break feeling hopeful, motivated… and quietly wary (and perhaps a tad more mince-pie laden!). They’re ready for a ‘reset’, but they’ve also been here before. A burst of effort, a flurry of good intentions, and then somewhere between mid-January and early February life takes over again.

What follows isn’t laziness or lack of willpower. It’s disappointment. Sometimes even a sense that ‘maybe consistency just isn’t my thing’.

I don’t believe that for a second.

What I see, year after year, is that most people aren’t failing at fitness - they’re trying to build it in a way that doesn’t match real life.

The problem with New Year thinking

January has a particular energy. Clean slate. Fresh start. Do it ‘properly this time’.

But New Year resolutions often come with hidden assumptions:

• That progress should be fast

• That motivation should be constant

• That once you ‘get back into it’, everything will stay on track

For bodies in their 40s and beyond, this approach often backfires.

Pushing too hard, too soon can lead to:

• Lingering soreness or niggles

• Fatigue that spills into daily life

• A sense that movement is something to endure, rather than return to

And when things wobble (as they inevitably do), people assume the problem is them.

It isn’t.

Consistency isn’t a personality trait: it’s a muscle

One of the most helpful reframes I offer clients is this:

Consistency isn’t something you have or don’t have. It’s something you practise.

Just like physical strength, consistency:

• Builds gradually

• Responds to appropriate load

• Weakens if it’s overworked or neglected

• Improves with repetition and patience

Expecting yourself to suddenly be consistent forever in January is a bit like expecting to lift your heaviest weight on day one and never feel tired again.

That’s not how bodies work, and it’s not how habits work either.

What consistency actually looks like in real life

In reality, consistency is far quieter than we imagine.

It looks like:

• Turning up twice a week most weeks - not every day

• Adjusting when energy dips instead of stopping completely

• Letting routines evolve rather than restarting from scratch

• Accepting that some weeks are lighter, and that’s still progress

For many people in midlife, the most sustainable progress comes from doing less but doing it regularly.

Research into exercise adherence consistently shows that manageable, repeatable routines are far more effective long-term than intense, short-lived efforts. Consistency beats intensity when it comes to health outcomes.

Why foundations matter more than motivation

Motivation is a wonderful thing but it’s unreliable.

What carries people forward is structure and support.

That’s why foundations matter so much:

• Moving with good alignment

• Building joint confidence

• Developing strength gradually

• Understanding the difference between healthy effort and warning signs

Pilates plays a powerful role here because it’s not about chasing extremes. It teaches awareness, control and resilience - all of which support consistency over time.

Strength training builds on that foundation by progressively challenging the body in a way that supports long-term independence and confidence.

Together, they create a system that works with your life, not against it.

A more helpful question than “will I stick to it?”

Instead of asking:

“Will I be able to stay consistent this year?”

Try asking:

“What would feel realistic to return to again and again?”

That shift changes everything.

It removes pressure.

It reduces all-or-nothing thinking.

It creates space for learning and adaptation.

Consistency isn’t a destination you arrive at in January.

It’s a relationship you build with movement over time.

When things wobble (because they will)

One of the biggest myths about consistent people is that they never fall off.

In reality, they do - they just restart more gently.

They don’t wait for the ‘perfect Monday’.

They don’t punish themselves.

They don’t assume the habit is broken forever.

They adjust, re-enter, and keep going.

That’s the muscle at work.

How Pilates and strength training support consistency

Both Pilates and strength training are particularly well suited to this long-term view.

Pilates helps you:

• Move with awareness

• Notice early warning signs

• Build confidence in how your body feels and responds

Strength training:

• Builds capacity and resilience

• Supports bone health and muscle strength

• Helps you feel capable in everyday life

When introduced progressively and taught well, they don’t demand perfection - they reward persistence.

A different kind of January intention

Instead of promising yourself a complete overhaul, consider this as a January intention:

“This year, I’ll build habits I can come back to - even when life gets busy.”

That’s not dramatic.

It won’t trend on social media.

But it works.

Your next step

If you’re ready to move beyond the cycle of January resets and build something steadier, this is a good time to start gently.

You’re welcome to:

• Join a regular Pilates class, in person or online, to build movement confidence and consistency

• Explore my Strength Programme for a structured, supportive way to get stronger over time

No extremes. No pressure. Just intelligent movement, repeated often enough to matter.

Because progress isn’t made in January alone - it’s built, quietly and consistently, across the year.