Many people include fitness in their 2026 New Year’s resolutions, but maintaining motivation and knowing where to start can be challenging without a proper plan.
Brad Tillery from BCS Fitness said motivation naturally fluctuates, even for experienced gym-goers.
“I’ve been working out for three decades now and there’s days I don’t feel like going into the gym,” Tillery said. “When it comes to goals, it’s figuring out what’s the environment where I’m going to be successful.”
He recommended preparing workout clothes the night before and finding a workout partner to create an environment that supports consistency.
Starting slow prevents burnout
Tillery said many people who haven’t exercised in years try to jump into intense workouts immediately, which often leads to failure.
“We really teach consistency over intensity,” he said. “You’re much better off being consistent with something versus doing something that’s really intense and probably not appropriate for where you’re at.”
He advised showing grace to yourself and starting with a minimum effective dose rather than attempting the same program from years ago.
Simple exercises for beginners
Tillery demonstrated three beginner-friendly exercises that make fitness more approachable:
Elevated squats: Using wedges or raised surfaces under the heels helps people with tight hamstrings, hips or Achilles tendons squat more comfortably.
Resistance band pulls: These work the same muscles as pull-ups but are less intimidating. The bands cost about $10 and can be found at retailers like Amazon or Academy Sports.
Single-leg kettlebell holds: This exercise combines grip strength, hip flexor strengthening, core stability and balance work. A dumbbell or backpack can substitute for a kettlebell.
Brad said the key is finding any activity you can do consistently, whether walking, gym circuits, pickleball or working with a coach.
“Over time you do something enough consistently, maybe it becomes something you actually look forward to doing and like,” he said.
