Highbar Physical therapy & Health blog
Whether you’re easing back into movement, preparing for a specific event, or simply wanting to feel better in your day-to-day life, starting with an intentional, sustainable plan makes all the difference.
The new year naturally brings a sense of possibility. Many of us feel ready for a reset, ready to move more, feel stronger, and re-establish healthy routines. But as physical therapists, we also know January is when we see an uptick in preventable injuries.
The good news? You can set meaningful fitness goals and ease back into movement without overloading your body. With a thoughtful plan and the right support, this season can be the start of sustainable, energizing habits that carry you through the entire year, not just the first few weeks.
At Highbar, our purpose is simple: to help people feel better, move freely, and live fully. And your New Year’s resolutions are a perfect opportunity to start doing exactly that.
Start With Why: Make Your Movement Goals Meaningful
Before you jump into a new workout program, take a moment to reflect on what you really want from your year.
Ask yourself:
- How do I want to feel in my body by spring?
- What activities do I want to return to, or try for the first time?
- What is one thing I want movement to help me do better?
Meaningful goals are more motivating and more sustainable. Instead of setting vague resolutions like “get back in shape,” aim for something specific and personal, such as:
- “Walk 30 minutes, 4 days per week.”
- “Build strength so I can hike this summer.”
- “Improve core and pelvic stability to reduce back pain.”
As physical therapists, we see that the most successful goals are realistic, phased, and tied to what matters most to you, not what social media says January should look like.
Ease Back In: Why Slow and Steady Wins the Year
Your musculoskeletal system loves consistency, not shock. If you jump too quickly into high-intensity training—especially after time off—your tissues may not yet be ready for the load.
Here are three PT-recommended ways to prevent injury as you ramp up:
1. Start at 50–70% of what you think you can do
If you used to run 5 miles, start with 2. If you lifted heavy last year, begin with lighter weight and higher control. Let your tissues reacclimate.
2. Prioritize mobility and warm-ups
Warm-ups increase blood flow, improve tissue stress tolerance, and wake up your neuromuscular system. Even 5 minutes of mobility can change the way your body responds to load.
3. Build in recovery from day one
Soreness is normal; pain is not. Recovery—sleep, hydration, proper fueling, and active rest days—is part of training, not a break from it.
Listen to Your Body (The PT Way)
Pain is information, not a test of willpower. Pay attention to:
- Sharp or localized pain
- Swelling or bruising
- Pain that worsens as you move
- Lingering discomfort lasting more than 72 hours
These are signs to modify your program—or to check in with a physical therapist who can help you adjust safely.
At Highbar, our clinicians understand the balance between ambition and advocacy. Helping you to push forward while staying compassionate to what your body needs.
Make Strength Training a Non-Negotiable
No matter your age or activity level, strength training is one of the most powerful tools you have to prevent injury and maintain long-term function.
A PT-designed strength routine supports:
- Dynamic joint stability
- Improved tendon tolerance
- Stronger connective tissue
- Better balance and stability
- Resilience to larger external forces
Start with the basics: squats, hinges, rows, and carries. All performed with excellent form. These foundational movements are the ones that help you move freely throughout life.
Consider a PT Movement Screen to Jump-Start Your Goals
Physical therapists are movement experts. A quick assessment can help you understand:
- Which muscles are under- or over-working
- Where mobility limitations may be hiding
- How your posture and mechanics influence your workouts
- What you can do proactively to prevent injury
This is especially helpful if you’re restarting activity after time off, dealing with recurring aches, or leveling up your training.
Build a Routine You Actually Enjoy
The most effective exercise program is the one you look forward to. Explore activities that energize you—walking with a friend, yoga, Peloton rides, strength circuits, or mobility flows.
At Highbar, we believe in creating joy through movement. Healthy habits feel easier and more sustainable when they bring energy, connection, and fun into your life.
Your New Year, Your Momentum
As clinicians, we love helping people feel strong, confident, and capable, not just in January, but all year. Whether you’re easing back into movement, preparing for a specific event, or simply wanting to feel better in your day-to-day life, starting with an intentional, sustainable plan makes all the difference.
And if you’re a PT yourself, consider this a reminder to care for your own body, too. Our patients thrive when we thrive.
Ready to Start the Year Moving Freely?
If you’re looking for personalized guidance, Highbar’s team of physical therapists is here to help you build a safe, effective path toward your goals.
Start the year feeling better, moving freely, and living fully.
Explore what feeling your best can be at highbarhealth.com.
