What we would do to gain strength in the New Year

Creating Sustainable Habits for the New Year: Your Guide to Success

As you set your goals for the new year, remember that meaningful change doesn’t have to be overwhelming. Small, sustainable habits can make a big difference over time. By focusing on fueling your body with protein, staying consistent with 2-3 strength workouts a week, and following a structured program that tracks your progress, you’re building a foundation for long-term success.

At Iron and Mettle, we’re here to support you every step of the way. Whether you’re new to strength training or looking to take your fitness to the next level, our programs are designed to help you build strength, confidence, and resilience - no crash diets or unrealistic expectations required.

This year, let’s focus on what really matters: creating habits that empower you to feel strong, capable, and ready to take on whatever life throws your way.

1. Prioritize Protein: Fuel Your Body for Strength and Energy

Protein is the building block of your body’s muscles, tissues, and organs. It’s a crucial nutrient for anyone engaging in regular physical activity, especially for those focusing on strength training. Protein not only helps with muscle repair and recovery but also supports your overall metabolism and immune system.

A good rule of thumb is to aim for around 80% of your body weight in grams of protein each day. For example, if you weigh 150 pounds, that’s about 120 grams of protein per day. This might seem like a lot, but spreading your protein intake across the day will help it feel more managable.

Start your day strong by aiming for at least 25 grams of protein at breakfast. Since breakfast is often the meal with the least amount of protein, it’s a great opportunity to set yourself up for success. Not only will protein at breakfast keep you full and energized throughout the morning, but it also supports muscle recovery and growth. A balanced breakfast, like eggs with a side of turkey sausage, Greek yogurt with nuts and berries, or a protein-packed smoothie, can fuel your body and help you feel satisfied for hours.

Protein is also an excellent way to manage hunger and keep your energy levels stable. By spreading protein throughout your meals, you’re less likely to experience energy dips or cravings. Remember, food is fuel, and ensuring your body gets enough protein helps you perform your best during workouts and feel energized throughout the day.

Additionally, protein at breakfast helps support a balanced metabolism. Your body expends more energy digesting protein than it does carbohydrates or fats, which can support your overall energy levels throughout the day. Starting the day with protein sets the tone for your overall nutrition strategy, making it easier to maintain healthy habits and stay energized as you move through your day.

2. Stay Consistent: Commit to 2 Strength Workouts a Week

One of the most common misconceptions in the fitness world is that you need to work out every day to see significant results. However, when it comes to strength training, consistency is far more important than frequency. If you commit to just 2 strength workouts a week, you’re already on the path to success.

Strength training builds muscle, boosts metabolism, improves bone density, and helps reduce the risk of injury. It also contributes to better posture, balance, and functional strength that supports daily activities like carrying groceries, lifting heavy objects, or playing sports. Importantly, strength training benefits both men and women at every stage of life, so there’s no age limit to starting or continuing.

At Iron and Mettle, we know that life can get busy, and your gym time is valuable. That’s why we design our programs to ensure you’re getting the most out of each session without overtraining or overwhelming your schedule. We believe that 2 solid, focused strength sessions each week will help you build muscle and reach your goals without burning out.

Being consistent doesn’t mean you need to spend hours in the gym. It means showing up consistently, putting in the effort, and doing the work, even if it’s just for 45 minutes a few times per week. In fact, less can often be more when it comes to strength training. A few focused, high-quality sessions will always trump inconsistent, overly intense workouts that leave you feeling exhausted and discouraged.

3. Get on a Program and Track Your Progress

You’ve probably heard the phrase, “What gets measured, gets managed.” This couldn’t be more true when it comes to strength training. Wandering into the gym without a clear plan can lead to frustration and stagnation. That’s why having a structured program is key to making consistent progress.

Progressive overload is the cornerstone of any good strength training program. This principle involves gradually increasing the intensity of your workouts by adding weight, increasing reps, or adjusting your sets. The goal is to challenge your muscles enough to stimulate growth, but not so much that you risk injury. By progressively increasing the demands on your body over time, you ensure continuous improvement and avoid plateauing.

Tracking your progress is just as important as following a structured program. When you log your lifts, you can track how much weight you're lifting and monitor improvements. It’s an incredibly motivating process to look back and see how far you've come. Plus, tracking helps you stay focused on the work, ensuring you’re progressively challenging yourself with each session.

At Iron and Mettle, we do the heavy lifting for you. Our programs are designed with progressive overload in mind, and follow a yearly linear periodization approach. We also track your weights during sessions so you don’t have to. This ensures that you’re always lifting the right amount to make consistent gains and steady progress. You can focus on your form and the mental strength it takes to complete each lift, and we’ll handle the details.

With a structured program and tracking system, you’re taking the guesswork out of your fitness journey. This allows you to stay focused on your goals and continue building strength in a sustainable way.

Building Habits That Stick

The key to long-term success is focusing on habits, not perfection. While New Year’s resolutions often come with a sense of urgency and grand expectations, real change happens when you focus on small, sustainable habits that become part of your routine. Building consistent habits—like fueling your body with protein, committing to 2 strength workouts a week, and following a program with progressive overload—will not only help you feel stronger physically but will also boost your confidence and mental resilience.