Make 2026 Your Year of Strength Training
As we look ahead to 2026, many of us are already considering our fitness goals and health-focused resolutions for the year. Building strength is often at the top of the list, but new research from Censuswide on behalf of Nuffield Health shows that many people still feel uncertain about how to begin their journey.
The survey of 2,000 UK adults found that while 28% of respondents identified strength training as their favorite type of workout, 26% admitted they don’t feel confident using gym equipment, and 34% said they feel embarrassed when working out. If you’re eager to experience the benefits of strength training this year but unsure where to start, Sam Quinn, personal training lead at Nuffield Health, offers some valuable guidance.
Here are his top tips to help make 2026 the year you begin strength training—and maintain consistency and progress along the way.
Start with Bodyweight Exercises
“If you’re a complete novice, you don’t necessarily need a gym membership,” says Quinn. “Start with bodyweight exercises like squats, core workouts, single-leg exercises such as lunges or lateral lunges, or push-ups. These will help build fundamental physical strength.”
Set Short, Medium, and Long-Term Goals
“Having short, medium, and long-term goals can help keep you consistent throughout the year,” explains Quinn. “For example, your long-term goal might be deadlifting 100 kilograms, while your short-term goal could be going to the gym twice a week. A medium-term goal might involve preparing for a holiday in April and taking a break before resuming training.”
Add Some Resistance
“If you have a gym membership, use fixed resistance machines or add resistance bands to begin with,” recommends Quinn. “As you become more advanced, move toward traditional powerlifting exercises like squats, deadlifts, and bench presses.”
Don’t Do Too Much Too Soon
“One of the biggest mistakes beginners make is lifting too heavy too soon,” says Quinn. “Lifting heavy weights with poor technique increases the risk of injury. Gradually increasing weight over time and focusing on proper form is essential.”
Have Rest Days
“Without rest and recovery days, you may experience cognitive and physical fatigue or even pick up an injury,” warns Quinn. “It’s important to structure your training properly and include appropriate rest days to allow your body to recover.”
Keep Your Training Fun and Varied
“Variety is key to staying engaged,” says Quinn. “Train with friends, try different classes, and avoid sticking to the same routine. Doing the same exercises repeatedly can get boring quickly.”
Have a Midpoint Review
“It’s good to have long-term goals, but remember to review your progress,” advises Quinn. “If you haven’t been consistent, ask yourself if you’re enjoying the training. Is it working for you? How can you adjust your routine?”
Monitor Your Progress
“Life can get busy, so it’s easy to forget how far you’ve come,” says Quinn. “Track your progress, whether it’s lifting heavier weights or improving your endurance. Seeing improvements can boost your confidence and motivation.”
Think About the Mental Benefits
“Strength training is a powerful confidence booster,” notes Quinn. “Many people who are unfit or overweight find their self-esteem growing as they start training. Feeling strong can enhance your overall sense of self-worth and how you carry yourself.”
Consider a Personal Trainer
“A qualified personal trainer ensures your exercises are safe and effective,” says Quinn. “With so much conflicting information available, having a tailored program can make a big difference. A trainer can also identify potential issues and offer alternative exercises.”
Prioritize Protein
“In addition to training, focus on a healthy, balanced diet and ensure you consume enough protein,” advises Quinn. “Protein helps with recovery, so aim for 1.1 to 1.5 grams of protein per kilogram of body weight daily.”
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