How Do I Get Back Into Fitness in the New Year Without Injuring Myself?

The New Year always brings a gentle (or not-so-gentle) nudge to reset, get moving again, and reclaim a bit of structure after weeks of celebrating, indulging, and slowing down. And while that’s something to look forward to, the reality for many people — especially those over 45 — is that getting back into fitness feels much harder than it used to.

If you’ve ever hit January feeling stiff, tired, unmotivated, or even slightly intimidated by the idea of starting again, you’re absolutely not alone. And if you’ve tried to jump straight back into your old routine only to feel something “tweak,” “grab,” or threaten to “go out,” you’re in good company there too.

This blog is designed to guide you through returning to exercise in a way that is smart, safe, and genuinely effective — so that this year, you can build momentum without burning out or injuring yourself along the way.

Why Getting Back Into Fitness Feels Harder Than It Should

Let’s start with the truth:
the beginning is always the hardest part.

After Christmas, most people are feeling some version of:

• full (in every sense of the word)

• disrupted in routine

• out of rhythm

• pulled in many directions

• lacking motivation

• struggling with time or consistency

On top of that, it’s very normal to feel physically “off.” A few weeks of different food, sleep, stress, socialising, and inactivity can make your body feel heavier, stiffer, and less coordinated.

But for the 45+ group, there are added layers:

1. Your body adapts quickly — both to movement AND to inactivity.

If you’ve had a quiet few weeks (or months), your tissues have adapted to that lower level of demand. Picking things up again feels harder because, biologically, it is harder.

2. Recovery is slower than it used to be.

This doesn’t mean you’re “getting old.” It means your system needs a little longer to bounce back — especially if sleep, stress, or hormones have been fluctuating.

3. Habits matter more now than willpower.

When you were younger, you could push your way back into shape. Now, it’s about consistent small steps, not intensity.

If you’re feeling frustrated with your starting point — try not to, as it just means you will feel the differences sooner.
Every year, millions of people start from the same place.

The key is to simply start, not worrying about how small the step is, so long as you can be consistent and turn up the next day and do it again.

The Most Common Reasons People Get Injured When Starting Movement Again

Every year, clinics fill up around mid-January with people saying:

• “I went too hard.”

• “I didn’t realise how unfit I was.”

• “I joined a class and something pulled.”

• “My back went out again.”

• “I thought I could pick up where I left off.”

Most of these injuries fall into a predictable pattern.

1. Too much, too soon

This is the classic culprit. A sudden jump in load — whether that’s volume, intensity, weight, or number of classes — outpaces what your tissues can tolerate. Over 45, your tendons, joints, and stabilising muscles simply don’t adapt overnight.

2. Short-term burnout

Your body needs energy to adapt to new training. If you suddenly increase your output without increasing your input (calories, hydration, nutrition), your system fatigues — and fatigue is where technique collapses.

3. No “start here” pathway

Most gyms, online programs, and classes are designed for general populations. They rarely include a clear, structured pathway for:

• re-entry

• rebuilding

• over-40 or over-50 progressions

• individual limitations

• past injuries

Without a proper foundation, people skip straight to the “fun stuff” — and pay for it later.

4. Poor movement quality

This is one of the biggest issues, and honestly, one of the most preventable.

Whether you’re doing online videos, classes, or gym sessions, the quality of your movement matters far more than the quantity.

Good form requires:

• joint stability

• proper breathing

• correct sequencing

• control

• timing

• awareness

If you don’t have eyes on your technique — or the instructor doesn’t have enough knowledge to correct it — you can easily fall into faulty patterns that accumulate into injury.

5. Past injuries or hypermobility

Old ankle sprains, knee pain, back episodes, pelvic issues, shoulder stiffness — they all influence how your body moves today.
Hypermobility adds another layer, because ligaments that are more elastic create a sense of instability that the body tries to compensate for.

If you’ve ever thought “I feel fragile” or “One wrong move and my back is gone,” there is usually an underlying stability issue, not a structural failure.

How Much Exercise Is Enough When You’re Rebuilding Fitness?

This is where many people get confused. There’s pressure to “go hard,” but intuition telling you something different.

Here’s the simple truth:

Enough exercise = enough stimulus for your body to adapt,
but not so much that your body breaks down.

Too little, and you feel bored, stagnant, unmotivated.
Too much, and you meet fatigue, inflammation, or injury.

So how do you find the balance?

Start where you actually are — not where you think you should be.

It takes honesty to say, “This is my true starting point right now.” But that is the point from which meaningful progress happens.

Your input must match your output.

This isn’t about dieting or weight talk.
It’s simply understanding that exercise is energy-expensive.
If you suddenly increase activity but reduce food, you’ll burn out fast.

Progress slowly and intentionally.

Increase only one of these at a time:

• duration

• intensity

• complexity

• frequency

Small adaptations are where the magic happens.

This section doesn’t need to be longer than this — the concept is simple, and most people over 45 need the reassurance that less but better is a legitimate and effective plan.

Why Stability Is More Important Than Intensity to Begin With

This is the backbone (literally and figuratively) of safe training over 45.

You cannot move well without stability.

Your body requires a stable centre to allow the limbs to move freely.
This includes:

• intra-abdominal pressure (breathing + core synergy)

• pelvic stability

• shoulder girdle stability

• the deep, intersegmental muscles around the spine

If these foundations are not firing properly, your body will start borrowing movement from other areas.
And when that happens repeatedly, you get:

• back pain

• hip irritation

• shoulder pinching

• neck tension

• recurring injuries

• feelings of “fragility” or “something is about to go”

Even flexibility needs stability

If the centre isn’t stable, a “stretch” becomes a spinal collapse, not a true lengthening of the target muscles.

Every form of exercise depends on it

Strength work needs stability.
Cardio needs stability.
Pilates needs stability.
Running needs stability.
Tennis absolutely needs stability.

Watch any elite athlete — their movement looks effortless because their stability is exceptional.

Simple Ways to Build Stability Into Your Daily Routine

Stability doesn’t require fancy equipment or dedicated workout slots. It can be woven into daily life.

Here are some simple, effective ways:

1. Re-train your breathing

Low rib, three-dimensional breathing supports natural core activation and spinal stability.
(It’s incredible how many adults are upper-chest breathers without knowing it.)

2. Slow down everyday movements

When getting up from a chair, lifting groceries, turning, or bending — slow it down and feel the sequence. This is the easiest way to regain control.

3. Spend 5–10 minutes on foundational movements

Simple floor patterns like:

• rolling

• sidelying support

• quadruped

• hip hinge

• basic rotational control

These are highly effective because they target the muscles responsible for joint stability.

4. Use your day as your training ground

You can practise functional movement while:

• loading the dishwasher

• cleaning

• picking something up

• getting in and out of the car

• carrying bags

• climbing stairs

When you learn to stabilise well, your entire day becomes “rehab” without feeling like rehab.

How Do We Return to Exercise Over 45 — Without Injuring Ourselves?

There are some biological realities we need to acknowledge.

Hormonal changes affect the way your tissues behave

Declining oestrogen leads to:

• stiffer tendons

• reduced joint lubrication

• slower recovery

• greater sensitivity to load

This isn’t a problem — it’s just something to be aware of as you train.

Choose the right exercise for your stage of life

Over 45, punishing routines become counterproductive.
Your body no longer thrives under “smash yourself” workouts or high-intensity classes with poor form.

Instead, you need:

• good technique

• appropriate loading

• variation

• a mix of strength, stability and mobility

• gradual progress

• enough challenge without joint abuse

Avoid over-repetition with poor form

Classes that pump out high reps without attention to technique (HIIT, Pilates hybrids, gym circuits) can be risky when your stabilisers are not ready.

Aim for challenging — not punishing

This is the sweet spot that builds long-term consistency and resilience.

When to Seek Help — and What to Look For

If you’re returning to exercise and experiencing:

• recurring back pain

• “fragile” feelings

• joints that feel like they might “go out”

• trouble coordinating movement

• fear or hesitation

• repeated flare-ups

• stiffness that doesn’t improve

…then it’s worth getting support.

Look for someone who:

• understands movement mechanics deeply

• prioritises stability before intensity

• works with people over 45 regularly

• takes into account your past injuries

• teaches you how to move, not just how to “exercise”

• has a clear plan for progression

• encourages sustainable habits, not punishment-based routines

Your body can absolutely become strong, stable, and athletic again — it simply needs the right pathway.

If you’d like support building foundational strength, stability and confidence in your movement, the Banksia Movement platform offers guided classes designed by a chiropractor and an osteopath, drawing on fundamental human movement patterns. It’s structured, progressive, and suitable for people over 45 who want to feel capable, stable and strong again.