The beginning of the year is an exciting (and crowded) time in most fitness facilities, as gym veterans often kick it into high gear after taking a break for the holidays and newcomers arrive with New Year’s resolutions in tow. While some gym regulars may lament the lack of treadmills or the busy weightroom, this time of year represents a great opportunity for exercise professionals to capitalize on the elevated motivation levels of their clients and potential clients.

For existing clients, the initial sessions after the holidays can be used to help them reset and build momentum for the year ahead. For many, the holiday season means disrupted routines, different-than-normal meals and less time for workouts. If clients feel stress or guilt about that as they return to their routine in January, remind them to embrace the time spent with family, the time off from work and all the other joys that the holiday season can bring. Everyone needs—and deserves—a break from time to time.

Newcomers are typically at peak motivation and feel like they’re ready to conquer the world and dive into a comprehensive routine on day 1. This is where your role as coach and educator can come into play, by explaining that long-term success comes from setting SMART goals and building sustainable habits. As you know, it’s all about consistency.

Find Out Where They Stand

Regardless of whether a client is a long-time veteran or a first-time exerciser, it’s important to understand their baseline activity and fitness levels so that you can meet them where they are and build from that point.

When working with existing or returning clients, look back on what they were doing before the holidays (or whenever you last worked with them) and acknowledge any strength or cardiorespiratory fitness that may have dipped since they last worked out regularly. Then, develop a plan that builds on that foundation and allows them to pursue their health and fitness goals. This is also an opportunity for you to reconnect with clients and remind them of their past successes. Finally, be sure to collaborate with them on the plan moving forward.

This blog is not the place to discuss how to conduct assessments and handle the initial sessions with a new client—that’s a much bigger topic—but it’s important to help them have empowering and successful experiences with movement and exercise in a gym setting, which may be something they haven’t experienced before. Start by helping them build the confidence and self-efficacy they need to remain consistent beyond the initial jolt of motivation they will feel at the beginning of their journey.

Collaborate on Goal Setting

Speaking of that sky-high motivation level, many clients—vets and newcomers alike—often begin the New Year thinking they can flip a switch and do everything perfectly all at once. You may hear them say things like, “I am going to come to the gym every morning at 6 a.m. before my workday begins” or “I am going to cook a healthy dinner every day.” Your role is to help clients set realistic and achievable goals, as few things will derail good intentions like unreasonable expectations. Getting to the gym only three times or cooking only four healthy dinners in a week should never be framed as a “failure” and instead be viewed as steps in the right direction.

Remind clients to set behavior-based process goals, which are often more controllable and motivating. Losing 40 pounds may seem motivating on January 1st, but any early momentum may be hard to sustain as clients move into February and March with such a long-term goal. In addition to any long-term product goals focused on weight loss, health improvement or performance gains, help clients decide on short-term process goals, which can feel much more empowering. The combination of the two may unlock a client’s true potential.

Focus on Gradual Progression

This can be tough for returning clients, but it’s important to remind them of any strength or endurance they may have lost if they took an extended break. They can’t pick up right where they left off without risking injury or other setbacks. If they were squatting 50 pounds a month earlier but haven’t been in the gym since, start at 35 pounds and gradually progress back to where they left off and then beyond. It’s worth performing a few weeks of “easier” exercise in order to safely return to their pre-break level of fitness. Of course, this may not be necessary if they took only a week off at the end of the year.

For newcomers, be sure that the initial sessions align with not only their goals and values, but also their fitness and experience levels. For example, if they’ve never lifted weights before, consider beginning with shorter sessions or “gym orientation” classes that focus on teaching proper form and how to use the machines. Some clients may be resistant to this approach if they feel they’re ready to get started right away, but it’s vital that these early stages of the program are safe and used strategically to set them up for long-term success.

Add Accountability and Support

Veteran gym-goers likely know what works best for them—group fitness classes or solo workouts, running groups or long walks on the treadmill with headphones on. Newcomers, however, may not yet know the types of exercise they enjoy or the settings that motivate them most. Accountability and social support are vital when establishing a routine, whether that’s with you as their personal trainer or a friend they meet with for after-dinner walks in the neighborhood.

Of course, camaraderie and social support should not be reserved for newcomers only, as many people thrive in an empowering environment that sets a tone of “we’re all in this together.” So, consider offering small-group personal-training sessions or setting up walking or running groups outside the gym, where your clients can connect with like-minded members of the community who share their goals.

Final Thoughts

Helping clients succeed isn’t about quick fixes. It’s about building habits, confidence and a supportive environment. Start implementing these strategies today to make 2026 your clients’ healthiest year yet.

	To learn how to elevate the initial consultation with new clients and unlock the full potential of the client–trainer relationship, check out Interview Strategies to Support the Early Success of New Clients (worth 0.2 ACE CECs).
	Become an ACE Behavior Change Specialist (worth 2.5 ACE CECs) and make a difference in every client’s journey by guiding them in discovering strategies to move more, eat better and make healthier decisions for themselves and their families. Completing this program can help you stand out from the competition and position you to advance your career with confidence.