New Year, New Workout: Expert Tips to Ease Back Into Fitness and Stay Consistent

With the new year underway, many people are recommitting to fitness goals and heading back to the gym. But as motivation runs high, experts say how you start matters just as much as showing up.

Fitness and nutrition expert Starkie Sowers joined NBC Palm Springs to share practical advice on easing back into workouts safely and sustainably, especially for those feeling unsure about where to begin.

Sowers says one of the biggest mistakes people make in January is doing too much, too fast. He encourages starting slow and working within your own limits. For those returning after a break, that may mean just one or two sets per exercise during the first few weeks. The goal is to build consistency without risking injury that could derail progress for months.

Another key factor in recovery and long-term success is nutrition, particularly protein after a workout. Sowers recommends consuming about 20 to 40 grams of protein post-exercise to help reduce soreness, support muscle recovery, and restore energy levels. He suggests using your hand as a simple guide: the palm-sized portion of protein, like a chicken breast or three eggs, typically falls within that range.

For people short on time, convenience matters. Ready-to-drink protein shakes, protein bars, and portable options like protein snacks can make it easier to refuel immediately after a workout. Sowers also highlighted collagen-based protein bars as a popular option for taste and texture, noting they may cost more but offer an enjoyable alternative for those who struggle with traditional shakes.

Pre-workout supplements were another topic of discussion. Sowers explained that modern pre-workouts are designed to boost focus, energy, and performance using ingredients like caffeine, creatine, beta-alanine, and nootropics. While not necessary for everyone, they can help provide an extra push on low-energy days.

Ultimately, Sowers emphasized that consistency is the real secret. Even working out just two days a week can deliver meaningful results over time. Small, sustainable habits, paired with proper nutrition, can help turn short-term resolutions into lasting lifestyle changes.

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