Embarking on a new physical activity goal is exciting, and the start of a New Year brings fresh motivation for many to tackle their fitness aspirations. New Year’s resolutions often focus on health and wellness, making this an ideal time to set meaningful goals and take actionable steps. However, as a physical therapist, I often see patients who start strong but face setbacks due to preventable injuries or overtraining or just lack of information on how to get started! The key to success lies in a balanced and intentional approach—here’s how you can make 2025 your healthiest year yet.
The first step to a successful journey is creating S.M.A.R.T goals—Specific, Measurable, Achievable, Realistic, and Time-bound. Instead of a vague aim like “I want to get in shape,” or “I want to be healthier”, a S.M.A.R.T goal could be, “I will run three times a week for 10 minutes, building up to a 5K in 12 weeks.” This clarity not only helps you stay on track but also reduces the likelihood of doing too much, too soon—a common recipe for overtraining and injury.
When setting these goals, consider consulting a physical therapist near you. We can help you identify realistic milestones and ensure your plan aligns with your current fitness level and any pre-existing conditions. (That’s right, we do more than just treat injuries, we can help prevent them too!) Searching for "physical therapy for fitness goals" or "injury prevention physical therapy" can connect you with professionals who specialize in guiding safe and effective progress. If you’re in Waltham or Sudbury looking for physical therapy, we’re your spot!
The human body thrives on gradual progressions. By starting out with manageable workloads, you allow your muscles, tendons, bones and ligaments to adapt to the stresses you impart on them. This stress is called hormetic stress and it’s actually a good stress! For example, if you’re new to strength training, begin with lighter weights (trust me, lighter than you think) and focus on mastering form before adding resistance. Our goal at BEFORM PT is always to intentionally underdose new exercise rather than overdosing it…beacuse the dose is the poison when it comes to success in exercise. If you’re returning to running, alternate between walking and running to build endurance safely.
Scaling is especially important for preventing common workout injuries. It is normal to want to do a lot right away to try and quickly see soreness. Ramping up too quickly can lead to overuse injuries like tendonitis, stress fractures, or muscle strains. By gradually increasing intensity and volume through a programmed and supervised exercise regime (there are so many great options out there and we have some great resources too!), you give your body time to adjust and strengthen.
Muscle soreness, also known as delayed onset muscle soreness (DOMS), is a normal part of adapting to new physical activities. It’s a sign that your muscles are responding to the challenge. It is not, as is commonly believed, due to tearing and repairing of muscle fibers. It is a microtrauma to the muscles but is a cascade of inflammatory responses and fluid and electrolyte changes that create the sensation of soreness. However, this soreness should be mild to moderate and improve within 48-72 hours. Any longer and there may be higher levels of strain than initially intended.
Some indicators of this “too much soreness” are: pain that’s sharp, localized, or lasts longer than 48-72 hours; Persistent soreness that interferes with daily activities is often a sign of overtraining. Listen to your body—it’s better to dial back and recover than to push through and risk injury. If you’re unsure whether your soreness is typical or worrisome, reach out to use at BEFORM PT and we can help guide you in your recovery.
As a physical therapist, recovery is our jam. Recovery is a critical component of any fitness journey. Strategies we implement with our clients for effective recovery include:
At BEFORM PT, our clinics offer recovery-focused services, such as soft tissue work, instrument assisted soft tissue work, manual therapy and mobility work. Searching for "physical therapy for recovery" or "sports recovery physical therapy" can help you find resources to enhance your regimen and keep you on track.
If soreness escalates into pain or you’re unsure how to progress safely, a physical therapist can provide personalized guidance. At BEFORM PT, we assess movement patterns, identify imbalances, and design tailored programs to help you achieve your goals without setbacks. Taking the step to consult an expert ensures that your efforts are both safe and effective.
Starting a new physical activity goal for the year or for the first time should be a journey of growth and enjoyment, not one marred by injury or frustration. By setting S.M.A.R.T goals, scaling your efforts, recognizing appropriate levels of soreness, and prioritizing recovery, you’ll build a sustainable path to success.
If you’re ready to begin or need support along the way, BEFORM PT is here to help. Together, we can ensure your journey is not only effective but also safe and rewarding. Let’s move forward with intention and strength in 2025, with BEFORM PT helping you become your greatest self.