It's the start of a New Year, and with that I know many of you will be getting back into the swing of training, or even jumping in for the very first time.

With all that good intention, I want to give you some tips for setting some great foundations that will carry you through the year and help you build to new strengths. 

Heres my top tips three tips for beginners starting their strength and flexibility journey this year:  

👉Use the 12:1:6 Approach

Avoid falling into the "I don't have time" mindset. To create a lasting habit, your fitness routine must be realistic and attainable. Start by committing to just one hour of training, three times a week, this can include both strength focused and flexibility focused training. 

Stay present during your sessions — don’t let distractions between sets extend your workout unnecessarily. Remember, attempting to squeeze in six workouts a week or cramming ten exercises into a single session can lead to burnout and overwhelm.

To simplify your approach, I recommend a helpful formula for those new to fitness:

• 12 Sessions a Month: Aim for consistency with a manageable frequency.
• 1 Hour Per Session: Keep each workout focused and efficient.
• 6 Exercises Per Session: Limit your routine to six key exercises  performed with good intensity to maintain effectiveness without feeling overwhelmed.

By adhering to the 12:1:6 approach, you set yourself up for sustainable progress and a more enjoyable fitness journey.

👉Start Tracking and Testing Now!

"The faintest ink is more powerful than the strongest memory" is a Chinese proverb emphasizing the importance of keeping a written record, and this is definitely true when it comes to training. 

Memory can fade, be unreliable, or even become corrupted over time, and if you are not tracking your training, it's almost impossible to know what works for you and what doesn't. It's also harder to stay motivated if you aren't seeing a visual representation of your progress and consistency. 

As coaches, it's also very difficult to offer any real constructive help to a student if they fail to track their training. If you are at all serious about your training, you should be tracking and periodically testing your movements. 

Here is a very basic guide to tracking and testing: 

For strength training, track these things: 

• The exercises you perform 
• The load
• The reps, and # of sets
• The rest between sets
• The overall intensity of the work (give it a mark out of 10, this is called the RPE or rate of perceived exertion, 1 being you hardly did anything, 10 being a maximal effort) 

For example: Leg extensions, 95lb for 8 reps/3 sets: 1 min rest between sets  RPE 8

The simplest way to test strength gains is with max effort testing. What is the best single effort you can perform for one rep after a few build up sets? Always consider safety when testing a max, use the spotting arms and a partner to spot you. If form breaks down, it's test over. Record your biggest lift that was performed with decent form. Choose simple compound movements like the squat, bench or deadlift for testing maxes. 

For Flexibility Training, track these things: 

• The stretch used
• The duration of hold or tempo if it was a dynamic stretch
• The load if used
• The number of sets 
• The rest between sets 
• How intense it felt on a scale of 1-10 

For example: B stance Hamstring stretch, 3 sets of 1 minute with 30 seconds rest between sets, RPE 8 

The simplest way to test flexibility is with what we call a 'cold test'.' This involves performing a single stretch or position without a warm up and filming or capturing with a photo to measure progress. An app can be used to measure joint angles or you can use other objects or points of reference, so long as its the same test with the same conditions every time. As you become more flexible, your cold ranges will improve. 

Using photos and video as feedback and tracking tools can be immensely helpful to both you and your coach. Don't be shy, whip out that phone and film yourself on a regular basis, it will inform how you move and how you determine if what you are doing is actually working for you. 

👉 Time Wondering is Time Wasted. 

One of the worst mistakes you can make as a beginner is to go it completely alone. Accepting that you might need a bit of help in the beginning can save you a lot of time and effort in the long run. 

Gym staff should be happy to show you how to use equipment, or ask the regulars, even better, hire a trainer to show you the ropes and get you started on a simple program. Don't waste time by trying to figure everything out by yourself, no one expects you to be an expert at this, and if you get the right help early, you'll be less reliant on others later.

Whatever you do don't wast the first three months of the year wondering around the gym only using the two or three items you feel familiar with. 

Which of these tips will you be putting into action in the New Year? 

Sian Milne

(FRSC, FRCms, KINSTRETCH®)