Let 2025 be your year of training!
Do you need a fresh start?
New year and new training routines. Are you also getting ready to start training? Starting to exercise is a classic New Year's resolution. Keeping that resolution doesn't always turn out to be as easy as it seems on New Year's Eve. But there are tricks you can use to improve your odds. Regardless of your training goals, it's about lowering the barrier and creating opportunities for it to work in your life. But also about finding your "why." Is it to reduce back pain, sleep better, get more energy, and become more alert? External motivation, such as rewards, pressure, or demands, rarely lasts in the long run.
How to establish a consistent training routine
Training routines are an important part of your training, creating the conditions to succeed instead of pushing yourself to the max and not being able to keep it up in the long run. A good start can be two sessions per week. Set your training days and write them in your family and work calendar! Then the training is more likely to happen, and regardless of how it feels beforehand, it will feel so incredibly good afterward. Pat yourself on the back for the training that actually gets done. No one benefits from a guilty conscience.
Are you stuck in the same old routine?
Challenge your body by trying something new. It will activate new muscle fibers, improve coordination, and challenge your endurance. New movements are simply good for your body! So why not sign up for a new class each month? Try, for instance, Friskis' new training offerings HYROX Cirkel, HYROX HIT, or Coreflex miniband.
Races and challenges
When you've signed up for a race often provides a natural boost in training motivation. Goal in sight, time to shift gears. If you feel, for instance, that 90 kilometers of skiing is a bit too much, have you considered swimrun? The phenomenon became very popular in Sweden a few years ago, and there are lots of fun races of varying lengths. We promise it will be both challenging and fun to play amphibian for a few hours! Is there a form of exercise you used to do but have stopped? Pick it up again or, at least, schedule a session. Whether it's a tennis lesson, badminton, a round of golf, climbing – book it and go. No matter what level you're at, it will inspire you to train more.
New workout buddy
Träna med en kompis är ett perfekt sätt att umgås. Eller varför inte en kollega, familjemedlem eller släkting. Är ni två som tränar kan ni växeldra, om den ena saknar motivation, samt växla mellan vem som bestämmer pass eller övningar. Hitta en ny träningskompis år 2025! Eller två.
Exercising with a friend is a great way to socialize. Or how about a colleague, family member, or relative? When two of you work out together, you can support each other if one lacks motivation, and switch off who chooses the class or exercisess. Find a new workout buddy in 2025! Or two.
Cirkelträning ftw
Few types of training are as effective as Cirkelträning.You can attend classes, of course, and have everything except your own performance served to you. But you can also create your own Cirkelträning that you do at the gym. Instead of doing three sets of, for example, ten repetitions of one exercise before switching, try combining three exercises. Then do three rounds of three stations. The same exercises, but more challenging!
Exercises to practice and master
- Pull-ups – Hanging from a bar and pulling yourself up, getting your chin over the bar, is difficult. However, there's help available – try doing negative pull-ups, meaning jump up and just resist on the way down. And there are resistance bands that assist, of course. If you're unsure – ask someone to help you. Will you be able to do a pull-up before the end of 2025?
- Pilates ball – Doing more ball exercises is good general advice. Perfect for core training, perfect as a complement to the classic bench. Training on a ball provides a bit more because your body has to maintain balance.
- Plankan – What's your plankan hold time in January 2025? And in May, September, and December?Try timing how long you can hold it and track your progress. And you'll obviously see better progress if you do more core training throughout the year.
- Dips – Strong arms are a good thing, and two-thirds of your upper arms consist of triceps. You train them well with dips. Check out different variations in the Friskis Go training app. Start on a bench, perhaps, with bent legs. Then increase gradually – as always in training – until you can do dips in a classic dip bar position, hanging in the air.
