Are you looking to add one more resolution to your 2026 list? If you’re setting fitness-related goals, you’re in good company. About 96 million Americans prioritized exercise last year, and all signs point to fitness remaining a top resolution heading in 2026.
Jumping into a new exercise routine can be fun. Whether your goal is to reduce pain, improve mobility, or lose weight, there’s no shortage of benefits from exercise.
It’s not enough to just start a new exercise routine, though. You need to do it the right way.
Our team at International Spine, Pain & Performance Center often sees injuries that could have been prevented with the right approach.
Use this guide to build a safe, sustainable routine that supports your body, rather than sets it back.
When the motivation strikes, it’s far too easy to do too much, too soon. Your muscles, joints, tendons, and spine need time to adapt to new demands.
Ease into your routine by:
But what really counts as gradual progression? Follow the 10% rule. This guideline recommends increasing your workout intensity, duration, or mileage by no more than 10% at a time.
It’s a smart, proven approach. Even organizations like the US Coast Guard use gradual progression principles to safely build strength and endurance.
Skipping your warmup can increase your risk of strains and joint injuries, especially if you’re tight or inactive during the day. A good warmup increases blood flow, improves flexibility, and prepares your nervous system for movement.
A good warmup includes dynamic movements such as gentle stretching, light cardio, and mobility exercises before your workout. After exercising, cooling down with slow movements and stretching helps reduce stiffness and supports recovery.
Poor form is a leading cause of exercise-related injuries, particularly in the neck, back, shoulders, hips, and knees. Even simple exercises can cause problems if you perform them incorrectly.
If you’re unsure about technique:
Quality movement always matters more than how much weight you lift or how fast you go. So, if you’re feeling fatigued, don’t sacrifice your posture just to squeeze in one more rep.
Your body needs the right fuel to perform and recover, so never work out on an empty stomach.
Lean proteins repair muscles, carbs give you energy, and healthy fats support joint and brain function. You need 30-90 grams of carbohydrates for every hour of exercise.
Pair good food with quality sleep. Your body rebuilds and recharges while you rest. When it comes to injury prevention, your recovery is just as important as the workout; if you’re fatigued, you’re more likely to injure yourself.
Soreness is normal after an intense workout, but sharp pain, tingling, numbness, or pain that worsens with movement isn’t normal. Pushing through these signals can turn a minor issue into a serious injury. For example, pushing an already overstretched tendon can increase your risk of irritation or even a tear.
Pay attention to how your body responds during and after exercise. If discomfort lasts more than a day or two, or if pain limits your daily activities, it’s time to reassess your routine or seek professional guidance.
If you have a history of back pain, joint issues, sports injuries, or chronic conditions, a personalized plan can make all the difference. As a multispecialty practice, International Spine, Pain & Performance Center brings deep sports medicine expertise to help you build strength safely, without putting unnecessary stress on your spine or joints.
Whether you’re returning to exercise after an injury or starting fresh, we’re here to help you move better, feel stronger, and stay injury-free.
Schedule a consultation at one of our locations in Washington, DC, or Arlington or Pulaski, Virginia, to create an exercise plan that works with your body, not against it.
