Feeling stuck in your fitness journey? You're not alone! Many people start strong but fizzle out after a few weeks. But what if 2026 could be different? What if you could finally crack the code to lasting fitness? Our experts have the answers to help you make 2026 your healthiest year yet. They're diving into everything from workout routines to the best supplements, all based on real questions from readers like you.
[Image of people exercising]
Recently, The Globe's healthy living reporter, Graham Isador, and personal trainer and health educator, Paul Landini, hosted a Q&A session to tackle common fitness concerns. They addressed reader questions about safe exercise for older adults, the impact of diet and supplements, and how to reignite the joy of working out. Let’s uncover some of their key insights.
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Making Fitness a Habit in 2026
Question: “Every year, I try to get in shape, but I just burn out after a few weeks. How can I make the habit finally stick?”
Landini: "This is incredibly common, so don't beat yourself up! Habits are built on consistent action. The key is frequency. Start incredibly small – aim for just 15 minutes of intentional physical activity each day. Choose something you genuinely enjoy, and focus on the process, not just the end result. After a few weeks, gradually increase the duration to 20-30 minutes. If boredom creeps in, switch activities. The secret is to find joy in what you do, or it simply won't last."
Isador: "Social media can be a real trap. It's easy to compare yourself to influencers who are paid to work out, have specialized diets, and often receive extra support from doctors and nutritionists. Remember, their 'normal' isn't yours."
If exercise feels like a chore, you're less likely to stick with it. Consider joining a group setting or a fitness challenge. For example, Orange Theory fitness studios and F45 Studios often run eight-week fitness challenges. But here's where it gets controversial... These programs can be intense and may not be suitable for everyone. They have advantages and disadvantages. Check your local recreation center for less intense options.
Gym, Classes, or Sports Team: Which is Best for You?
Question: “Is it better to join a gym, some sort of class, or a regular sports team to stay fit?”
Landini: "It truly depends on your personal preferences and goals. If you love playing sports, that's a fantastic option. If you thrive on social interaction and group energy, classes are a great choice. Gyms provide a wide range of equipment and resources, but they aren't the only path to fitness."
Isador: "All of those are good options. The best way to stay fit is whatever you’re going to do consistently. And this is the part most people miss... it's not about the best exercise, but the one you'll actually do."
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Conquering Gym Intimidation
Question: “I’ve never been a gym-goer but I want to start making it a habit in 2026, how can I get started?”
Isador: "I actually wrote an article about this! The biggest takeaways are: find a type of exercise you genuinely enjoy and go to the gym with a plan. Explore fitness classes that pique your interest. I'm into powerlifting, but my mom adores Zumba. If you prefer working out at a traditional gym, consider investing in a session or two with a personal trainer. They can create a customized exercise plan based on your fitness level and preferences, while also teaching you proper form. If cost is a concern, there are numerous online programs and instructional videos available. For beginners, Casey Johnston's LIFTOFF program is a great resource."
Building Strength Without the Bulk
Question: “What are the best exercises I can do to build strength and tone my upper body without adding bulk?”
Landini: "Don't worry about accidentally becoming 'bulky'! Building significant muscle mass is a challenging process. Genetics and diet play a crucial role, often more so than lifting weights alone. I've been lifting weights for nearly 30 years, and I'm far from being a bodybuilder. Focus on compound exercises that engage your entire body, and you'll be fine."
Tackling the Hyrox Trend
Question: “Hyrox is definitely the new fitness trend going into 2026. I’m training for my first one, but I suck at cardio. Where can I start? What mistakes should I avoid early on in training?”
Isador: "I wrote a bit about Hyrox here. The exercises are similar to a lot of the other training I love, but I’m also not a natural runner. When the weather is better, I like to jog outside. Every year I have to relearn how to do that, and tend to do one of the beginner programs in the Nike Run Club. They’re guided sessions – a friendly coach talks you through each run as it goes – then gradually ups your speed and distance. That might be a good place to start, but if you’re doing other strength training on top of the cardio, don’t overdo it. There are some community gyms that pals swear by who run Hyrox classes (6s/Stay Gold/Academy of Lions) to prep for race day too."
[Image of people participating in Hyrox]
Smart Workouts for Specific Needs
Question: “I’ve historically been very active, but patellar tendinitis has become a chronic condition in my 50s. Can you recommend any sort of cardio I could tolerate?”
Isador: "I would look into ellipticals at your local gym. They’re easier on the joints than a lot of other cardio and get some upper and lower body work in. If that’s too much right now, there are some follow-along workouts on YouTube for seated cardio. They might help you get your heart rate up a bit and are made to be accessible."
Question: "I am a very healthy 75-year-old woman with osteoporosis. I ski, skate, swim, lift weights, do yoga and I love to hike up mountains. I would like to add plyometrics to my workout regime. How do I figure out if jumping for 10 minutes twice a week is right for me?"
Isador: "It’s great that you’re so active. I think if you’re already working out on the regular, adding plyometrics isn’t something you need to do. Personally, I find those type of exercises hard on my knees. I’m also prone to rolling my ankles. Those downsides don’t seem worth the potential benefits if you’re already moving a lot."
Fueling Your Body Right
Question: “How much protein do we actually need a day?”
Landini: "My personal guidelines are this: Minimum intake should be around 1 gram of protein per kilogram of bodyweight, maximum around 1 gram per pound of bodyweight. For someone who weighs 75 kilograms/165 pounds, that means you want to aim for 75-165 grams of protein daily. That’s a broad range, which is kind of the point. If you’re really active and lift weights regularly, aim for the high end."
Isador: "There is a lot of debate online about how much protein a person should ingest every day. According to Health Canada, we need about 0.8 g of protein for each kilogram of body weight per day. Stuart Phillips, a professor in kinesiology and an adjunct professor in the School of Medicine at McMaster University, believes people could benefit from closer to 1.2 g per kg of body weight."
[Image of Protein rich food]
Question: “If high protein is the new diet along with heavy weight exercises, how do you go from very slim to new (much heavier) you?”
Landini: "I try to co-ordinate my workouts with my meals so that I eat a regular meal within an hour of finishing the workout. This means if I’m working out in the a.m., breakfast comes after. If it’s a midday workout, lunch comes after."
Isador: "Gaining muscle is hard to do. People worry that if they start resistance training they’re going to immediately put on size, but if that were the truth every sixteen-year-old boy in the gym would walk around looking like Chris Hemsworth. Some resistance training with a slightly caloric surplus and a protein rich diet can help you build lean muscle. You might be eating a bit more than you’re used to. But some specialized training can do a lot for body comp."
Question: “2026 is the year I decided I’m going to start working out. Is there anything I should change in my diet? What supplements are good to start out with?”
Isador: "That depends on what your goals are. If you’re trying to lose fat, the majority of changes are actually going to come from your diet and eating in a caloric deficit. If you’re trying to gain muscle, you’ll need to do some sort of resistance training and eat in a caloric surplus."
Supplements make a very, very, small impact on body composition compared to diet and exercise. Anecdotally I’ve found creatine, fish oil, and vitamin D impactful.
Landini: "Good for you for taking this step. If you’re going to lift weights, you’ll want to prioritize protein. Protein supplements can help, but real food sources are your best bet. Aim for at least 1 gram of protein per KG of bodyweight."
Beyond Physical Fitness: Nurturing Your Mind
Question: “What are some other ways I can stay healthy that don’t involve fitness? The mind is just as important as the body.”
Landini: "I am a huge advocate of journaling. Spend 10-15 minutes in the evening to review your day – the highs and lows, the wins and the losses – but try not to be judgemental. Empty your brain and embrace being an imperfect person."
Now, it's your turn! What are your biggest fitness challenges and goals for 2026? Do you agree with the experts' advice on protein intake? What are your thoughts on intense fitness challenges like Orange Theory and F45? Share your experiences and opinions in the comments below!
