Rebecca Mooney
20 Jan 2026
Every January, gyms across Auckland fill up. Class bookings surge, personal trainers are fully booked, and motivation is high.
Every January, gyms across Auckland fill up. Class bookings surge, personal trainers are fully booked, and motivation is high. People commit to new routines, ambitious goals, and training plans designed to “finally get fit.”
Unfortunately, January is also one of the busiest months for physiotherapy clinics.
Knee pain, sore shoulders, tight backs, Achilles issues, and lingering niggles appear just weeks into the new year. Many of these injuries don’t come from accidents or trauma. They come from enthusiasm without preparation.
The problem isn’t motivation. It’s how people approach change.
Understanding why New Year fitness resolutions so often fail and how physiotherapy can support smarter, safer progress can be the difference between a short-lived burst of effort and long-term success.
The January Training Trap
New Year resolutions usually involve sudden change. People go from being relatively inactive to training four or five times a week. They increase intensity, volume, and complexity all at once.
From the body’s perspective, this is a shock.
Muscles may adapt quickly, but tendons, joints, and connective tissue adapt much more slowly. When training demand increases faster than tissue capacity, pain is often the first warning sign.
This is why so many people feel great for the first two weeks, then suddenly develop pain in the knees, shoulders, lower back, or Achilles tendon.
Common New Year Fitness Mistakes
While goals differ, the mistakes are remarkably consistent.
Too Much, Too Soon
One of the biggest contributors to injury is rapid escalation. More sessions, heavier loads, longer runs, higher intensity – all introduced at once.
The body doesn’t respond well to sudden spikes in training load. Tendons in particular are sensitive to rapid change and prolonged stress.
Pain often appears after the initial motivation phase, when people assume something is “wrong” with their body rather than their approach.
Ignoring Existing Weaknesses or Old Injuries
Many people start new training plans without addressing past issues. Old ankle sprains, shoulder pain, back tightness, or knee problems are brushed aside.
These unresolved issues usually resurface once training intensity increases. Without addressing strength imbalances, mobility restrictions, or movement compensation, the body finds ways to protect itself – often through pain.
Poor Technique Under Fatigue
Technique often looks fine early in a workout. As fatigue sets in, form deteriorates.
Common examples include:
Shoulder hiking during overhead lifts
Knees collapsing inward during squats
Excessive spinal loading during deadlifts
Poor foot mechanics during running
Repeated poor movement under load significantly increases injury risk.
Relying on Motivation Instead of Structure
Motivation fluctuates. Structure sustains progress.
Without a clear progression plan, people either push too hard or back off completely when pain appears. Neither approach builds resilience.
Why Tendons and Joints Need Progressive Loading
One of the most misunderstood aspects of training is how tendons adapt.
Tendons don’t respond well to rest alone, but they also don’t tolerate sudden overload. They require graded, progressive loading to become stronger.
When people jump straight into high-intensity workouts:
Tendons don’t have time to adapt
Irritation builds gradually
Pain becomes persistent rather than acute
This is why many January injuries don’t resolve quickly. The tendon hasn’t been prepared for the load being placed on it.
Progressive loading allows tissue to adapt safely, improving strength, capacity, and tolerance over time.
How Early Niggles Become Long-Term Injuries
A common story heard in physiotherapy clinics is:
“It started as a small ache, but I pushed through it.”
Early symptoms are often subtle – tightness, stiffness, mild discomfort during warm-ups. People ignore them, assuming they’ll disappear.
Instead, the underlying issue worsens.
When pain is ignored:
Movement patterns change unconsciously
Load shifts to other structures
Compensation increases strain elsewhere
What began as a manageable issue can evolve into chronic pain, prolonged downtime, or repeated flare-ups that derail training entirely.
Early intervention is one of the most effective ways to prevent long-term injury.
The Role of Physiotherapy in New Year Training Goals
Physiotherapy is often viewed as something you do after you’re injured. In reality, it plays a powerful role before problems arise.
Goal-Based Assessment
A physiotherapist doesn’t just look at pain – they look at goals.
Whether you want to:
Lose weight
Improve strength
Return to running
Train for an event
Stay active without pain
A physio assesses how your body currently moves and what it needs to tolerate future demands safely.
Identifying Risk Factors Early
Physios assess:
Joint mobility
Muscle strength and balance
Movement control
Postural habits
Previous injury history
These factors determine where breakdown is most likely to occur. Addressing them early significantly reduces injury risk.
Technique Correction and Movement Efficiency
Small adjustments in technique can dramatically reduce joint stress.
Physios help:
Refine lifting mechanics
Improve running efficiency
Reduce compensatory movement patterns
Improve shoulder, hip, and spinal control
Better movement means better performance and fewer setbacks.
Load Management and Training Advice
Physiotherapists help structure training so progress is sustainable.
This includes guidance on:
Training frequency
Volume progression
Recovery strategies
When to push and when to adjust
This doesn’t mean training less – it means training smarter.
Physio Is Not Just for Injury Recovery
One of the biggest misconceptions about physiotherapy is that it’s only for people who are already injured.
In reality, many high-performing athletes and active individuals use physio to:
Improve performance
Maintain mobility
Prevent injury
Stay consistent year-round
For everyday people, physio offers the same benefits – just tailored to work, lifestyle, and recreational activity rather than elite sport.
Consistency beats intensity every time. Physiotherapy supports consistency by keeping the body capable, resilient, and confident.
Why Fitness Resolutions Fail Without Support
Most New Year fitness resolutions fail not because people lack discipline, but because the body wasn’t
prepared for the plan.
Pain creates uncertainty. Uncertainty leads to hesitation. Hesitation leads to abandonment.
Physiotherapy removes this cycle by:
Providing clarity
Addressing problems early
Building physical confidence
Supporting sustainable progress
When the body feels capable, people stick with their goals.
A Smarter Way to Approach the New Year
The most successful training plans are not the most aggressive. They are the most adaptable.
A smart New Year approach includes:
Understanding your starting point
Progressing load gradually
Addressing weaknesses early
Seeking guidance when pain appears
Prioritising movement quality over intensity
Physiotherapy supports all of these elements.
The Key Takeaway
January motivation is powerful but motivation alone doesn’t protect against injury.
Most fitness resolutions fail because the body is asked to do too much, too soon, without adequate preparation or support. Tendons and joints need progressive loading, movement quality matters, and early niggles should never be ignored.
Physiotherapy isn’t a last resort. It’s a proactive investment in performance, consistency, and long-
term health.
When training is supported by the right guidance, people don’t just start strong – they stay strong.
Visit The Physio Depot, 20B Hall Street, Pukekohe, and book a session with Rebecca Mooney for personalised treatment that helps you train smarter, stay consistent, and avoid setbacks this year.