Start personal training before Christmas, not in January
January is the most popular time to start. October is the most useful.
If you are thinking about starting personal training before Christmas, you are ahead of the crowd. You have time to find the right trainer, build a routine at your own pace and arrive in the new year already training, instead of trying to begin when everyone else does.
Why October beats the January rush
Time. In a well-known UCL study, it took an average of 66 days for a new behaviour to become automatic, and the range between people ran from 18 to 254 days. Start in the last week of October and that average window closes around New Year.
Pressure. There is no resolution to live up to, so you can build steadily instead of going all in and burning out.
Availability. Trainers tend to have more room in their diaries now than in the first weeks of January, when demand peaks.
Safer progression. Easing in over several weeks gives your body time to adapt, which matters most if you are new to exercise or returning after a break.
Source: Lally, van Jaarsveld, Potts and Wardle, European Journal of Social Psychology, 2010.
The festive period is a reason to start, not a reason to wait
The "I will start in January" plan assumes December is a write-off. It does not have to be.
Set a minimum, not a maximum. Two sessions a week is enough to keep momentum through busy weeks.
Plan around your diary. Book sessions around work events and travel instead of hoping they fit.
Keep it about consistency. Training is not a way to earn or burn off festive food, and a good trainer will not frame it that way.
Expect interruptions, and restart the next day. In the same research, missing a single day did not materially affect how habits formed.
What to expect from your first sessions
If you have never worked with a personal trainer, it helps to know what good looks like.
A conversation first. Your trainer should ask about your health, injuries, lifestyle and goals before you lift anything.
A plan you understand. You should know what you are doing in each session and why.
A pace that suits you. You should never feel judged or rushed.
Clear terms. Session length, cancellation policy and cost should all be agreed upfront.
If a trainer skips the conversation and goes straight to a hard session, take note.
How to book a personal trainer before diaries fill
Decide what you want help with: confidence in the gym, strength, returning after injury, or simply a routine.
Shortlist two or three trainers who specialise in that.
Check their credentials: qualification level, insurance and registration. Our guide to checking a personal trainer is qualified covers what to look for.
Book an introductory session to see whether you click.
Commit to four to six weeks before you judge how it is going.
Find a verified trainer on VERITHRIVE
VERITHRIVE takes the guesswork out of step three. Every professional on the app is verified, and you can compare experience, pricing and reviews side by side, then choose the person who suits you, not just whoever has a free slot.
Download VERITHRIVE from the App Store or Google Play and book your first session this month.
FAQs
When is the best time to start personal training?
When you can commit to a routine. Starting in autumn gives you a runway before the January rush, with more choice of trainers and less pressure.
Is it too late to start personal training before Christmas?
No. A few weeks of consistent sessions builds a base, and a good trainer can plan around festive commitments.
How many sessions a week should I book?
It depends on your goals, budget and recovery. Many people start with one or two sessions a week, and your trainer can advise on what suits you.
How do I know a personal trainer is right for me?
Look for relevant qualifications, experience with people in your situation and a trainer who listens. An introductory session is the best test.
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