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  • Writer's pictureEvolved Strength

Blue Monday

The third Monday of January is considered the most depressing day of the year. Post-Christmas blues, long dark nights, & the dreaded credit card bill from holiday extravagance roll in.

For many, this somber day is the starting point to giving up on the bright ideals they imagined as they made their New Years Resolutions just weeks ago. By Friday, the majority of people will have given up on their resolutions & fallen back into the habits they had hoped to break. Statistically, only 9% of people will stick to their resolutions for the entire year.

Why is strength training at Evolved the ideal health goal for 2023?

According to James Clear, author of Atomic Habit, this is the best strategy for building a new habit:

  1. Start with an incredibly small habit. Are you wanting to make changes to your health & fitness in 2023? 15-minutes of strength training is a great place to start!

  2. Increase your habit in very smalls ways. Are you consistent with your once a week training? Up your frequency to 6x or 8x a month.

  3. As you build up, break habits into chunks. Feeling stronger & ready for more? Once you get into a consistent routine, you may feel the motivation to take on more. Don’t over do your strength training - ensure you are finding other ways to get movement in your week.

  4. When you slip, get back on track quickly. Missed a sessions? That’s ok, the all or nothing mentality doesn’t get us far. 1 missed sessions is not going to impact your progress in the long term. Just make sure it doesn’t happen more than once in a row.

  5. Be patient. Stick to a pace you can sustain. Feeling anxious to see results? This is the most important step. Incredible progress comes from consistent sustainable change that requires patience. Trying to take on too much will inevitably lead to failure.

If you’ve been regularly getting your weekly sessions in - congratulations! You are already mastering your strength training habit.

Haven’t been in for awhile? We are here to help keep your strength training consistent! Book your complimentary welcome back workout.

Interested in upgrading to 6x or 8x a month? Get in touch to learn more about our upgrade options!

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