Comeback, Kids

No matter what’s kept you from the gym—new baby, new job, a few new bulges you’re ashamed of after the holidays, or even boredom with your old routine—there’s no better time of the year than January to get your groove back.

“After New Year’s, everyone in the gym is gung-ho,” says Anthony Branker, a trainer at the San Jacinto Sport 24 Hour Fitness in Houston. “There’s so much great energy, it will be contagious. You can feed on it.”

Of course, you don’t want “new year, new you” to turn into “new year, new injuries.” Getting back into the swing of things safely and with maximum results does take some strategic planning. Here’s how to make 2008 your leanest, strongest, fittest year ever.

Write Down Goals
“When you have goals in writing, it’s like a contract.” says Branker. “Post them on the fridge or at work to remind you of what you’re trying to accomplish.” Goals should be specific: It’s easy to weasel out of “get in shape,” but hard to avoid “take two 24Cycle classes a week.” Establish long-term goals as well as targets to shoot for every 6 weeks.

Work with a Trainer
Cheerleader, drill sergeant, teacher—a trainer can play plenty of motivating roles. If you don’t know a deltoid from a deadlift, a trainer can show you the ropes, but even veterans have a lot to gain from professional instruction. “The science of fitness is constantly changing,” Thompson says, so a trainer can freshen up a tired routine.

Find Your Motivation
“When my clients tell me, ‘I want to lose 10 pounds,’ I ask, ‘Why?’” Thompson says. “It takes some digging to find their true motivation.” Once you identify yours—to feel good on the beach next summer, beat back diabetes, or whatever, you’ll have more incentive to keep huffing and puffing when the going gets tough. Thompson weighed more than 200 pounds and had high blood pressure before she joined 24 Hour Fitness and ultimately became a trainer. “When I didn’t want to keep going, I’d think, I’m doing this so my kids have a mom.”

Start Off Easy
If your holiday exercise program consisted of bicep curls with your eggnog mug, now isn’t the time to try bench pressing your body weight. Exercisers who come back like gangbusters tend to fizzle out quickly or get hurt. Injuries such as shin splints and tendinitis can develop quickly, but it can take months to recover. Don’t try to pick up where you left off. Start with a modest regimen of short, easy workouts. “You should leave the gym feeling energized rather than exhausted,” Thompson says.

Find a Buddy
Research shows that social support—think “peer pressure”—really helps people stick with it. In one study, married couples who exercised together had a 35 percent higher attendance rate at a health club than did married people who worked out alone. “If you’re having a bad day, then your workout partner will give you a boost,” Branker says. If you don’t have a spouse or buddy to exercise with, join a group class.

Use Your iPod
“I tell people when they’re doing cardio to pick five songs,” Branker says. “When the songs are over, they’ve done 20 to 30 minutes.” Studies show that people enjoy exercise more and work out longer when they distract themselves with music.

Reward Yourself
Just not with a hot fudge sundae. “I have clients who get a manicure or splurge on a new pair of shoes when they’ve lost 10 pounds,” says Wendy Thompson, a trainer at the Carlsbad Active 24 Hour Fitness in California. “Little things that don’t necessarily cost you a lot can really help keep you going.”

No matter which of these strategies you try, give yourself 6 weeks to make exercise a habit again. “Once you hit that 6-week mark,” Thompson says, “you’re going to start wanting to work out, as opposed to having to do it. Walking through the door is half the battle. You can feel good just knowing you got there. Once you’re in, you’re going to do great.”