January carries a unique kind of energy. It’s hopeful. It’s refreshing. It’s also overwhelming. 

Because getting back into fitness after a break (whether a month or a year) isn’t just about motivation, it’s about understanding your body and meeting her where she’s at. In this January fitness guide we discuss how to approach January fitness, the types of exercises to start with, how your nutrition and hormones can affect your journey and how to fuel yourself well. 

We’ve got all the facts from Natalie Rouse BSc MRes MSc, Registered Nutritionist, Exercise Physiologist and Head of Nutrition at Free Soul. We've collated a list of essential women’s fitness supplements for helping you get back into your workout routine and help you feel supported in your goals. 

Why should you approach January gently?

January isn’t the time for all-out intensity. January is the time for gentle consistency to ease you into the year ahead. Pushing too hard, too fast only fuels burnout, injury, and that familiar “I’ll start again next week” cycle. Making workouts feel manageable makes them less intimidating, meaning you’ll show up more often. Showing up is how strength builds. 

“You should also ease into realistic habits with your nutrition simultaneously, to support your body getting back into fitness.” Natalie explains “Protein is essential for maintaining muscle mass and strength, alongside a balanced diet. Utilising a product such as our Vegan Protein Blend to boost your protein levels, even during lighter training weeks, can help to maintain muscle health and strength whilst helping to keep you energised for your next session.”

Easing into January isn’t about going slower; it’s about setting intentions and starting habits that you can stick to in the long term. 

Best exercises for women getting back into fitness

When you’re getting back into fitness, the best place to start is with movement that feels right for you, supportive, and not overwhelming.

Exercise you could start with may include: 

• strength training, 
• simple bodyweight exercises, 
• light dumbbell circuits, 
• Pilates-style sessions that wake your muscles up without overloading them. 

Pair these with low-impact cardio like walking (on a treadmill if it’s icy outside!), cycling, or the cross trainer to rebuild stamina gently, and sprinkle in stretching to help your joints and posture feel more open again. These types of exercise create a strong, stable base which can help to boost confidence, rebuild muscle, and improve your energy. Two or three 20–30 minute sessions a week is enough to rebuild muscle and confidence. 

If you feel any muscle soreness after starting your new routine, you may need to help your body recover. Natalie recommends a balanced diet alongside our Free Soul Magnesium Supplement, - “it’s perfect for reducing muscle tension and soreness” or adding our Hydrate Electrolyte Powder into your routine “it’ll help your body stay in prime form until you’re ready for your next workout.”

Does recovery time matter?

Recovery time matters just as much as the workout itself. When you exercise, your muscles experience tiny micro-tears that need time, protein, and rest to rebuild stronger. Without recovery, your body simply can’t adapt, which can lead to fatigue, stalled progress, and even injury. 

Natalie advises “taking rest days, prioritising sleep, and nourishing your body with nutrients from whole foods gives your muscles the space to repair, your hormones time to rebalance, and your energy a chance to reset.” Think of recovery not as stopping, but as strategic progress, because it is where the real results happen.

How does nutrition support your energy levels?

Nutrition is one of the biggest drivers of your daily energy because it’s quite literally how your body fuels itself. “When you eat balanced meals with enough protein, slow release carbohydrates, and healthy fats, your blood sugar stays steadier, your hormones stay calmer, and your metabolism works the way it’s meant to.” Natalie explains.

It’s important to make sure you are getting plenty of essential vitamins and minerals through your diet:

• Protein rich foods like lentils, chickpeas, tofu, tempeh, beans, quinoa, and nuts help rebuild muscle.
• Healthy fats from avocado, olive oil, nut butters, flaxseeds, and chia seeds support hormone balance. 
• Complex carbohydrates such as oats, wholegrain bread, brown rice, and sweet potatoes restore energy.

And if you need an additional boost our Free Soul Hydrate Electrolyte Powder or our Multivitamins with Collagen Tablets can help build on that foundation to feel alert, focused, and capable. Without proper nourishment, even the best workouts or sleep routines can’t fully lift your energy. With it, everything feels easier, from your morning workout to your afternoon mood.

Supplements to support your fitness journey

We asked our in-house nutritionist Natalie Rouse, (RNutr) BSc MRes MSc to share key players that will support your fitness journey:

• Protein: Keeping your protein intake high will help your muscles repair and strengthen your muscle tissue. Our Vegan Protein Blend is uniquely formulated to support recovery, energy and radiance.  
• Creatine: Vital for a power boost, strength and muscle growth. Our CreaGlow Creatine + Collagen Powder has added collagen too for extra recovery support. 
• Magnesium: A key player for recovery levels and supporting sleep. Our 4-in-1 Magnesium and Turmeric is essential for a restful sleep and muscle recovery. 
• Electrolytes: An essential when needing to maintain healthy levels of hydration during workout periods. Free Soul Hydrate contains a blend of electrolytes, perfect for replenishing your hydration levels
• Multivitamins: Important for filling nutritional gaps and supporting immune health. Free Souls Multivitamins with Collagen has been perfectly blended to support women’s daily wellbeing. 

Please make sure to consult your doctor before starting any new supplement regime. 

Why should you enjoy your workouts?

Like anything else in our lives, if you don’t enjoy it, you won’t want to do it and motivation will fade. Enjoyable movement means you’re far more likely to stick to it and build habits that last!

How can hormones affect your training?

Hormones play a huge role in how your body responds to training, which is why some weeks you feel unstoppable and others… not so much. 

Natural shifts in oestrogen, progesterone, and cortisol can influence your strength, stamina, mood, and even how quickly you recover. Higher oestrogen levels can make training feel easier, while the luteal phase (when progesterone levels rise) may bring fatigue, bloating, or increased muscle soreness, making workouts feel heavier than usual. 

Stress hormones like cortisol can also impact energy and recovery if they’re running high. “Supporting your hormones with consistent nourishment, good sleep, and gentle adjustments to your training intensity can make a huge difference.” emphasises Natalie. 

You could try keeping a journal to track how you feel during workouts at different stages of your cycle. Aim to hit a new PB around ovulation, when peak oestrogen and slightly higher testosterone boost strength, coordination, and recovery, then consider gentler activities like pilates during your period, when energy may be lower. Everyone is different, so pay attention and find what works best for you.

How can you support your digestion?

When you restart exercise in January, your digestion can feel a little out of rhythm, not only have you most likely taken time off your usual workout routine, you will most likely have been over-indulging in tasty treats in that time too! 

Cold weather doesn't help the matter as it naturally slows digestion down. New (or going back to old!) habits can confuse your gut, and shifting workout intensity can lead to bloat, gas, or sluggish digestion that makes training feel uncomfortable and inconsistent. 

Natalie highlights the importance of “supporting your gut with fibre-rich foods, plenty of water, and steady, balanced meals can make a huge difference.” Gentle movement like walking or stretching also helps stimulate digestion without adding stress. Choosing easy-to-digest fuel, like Free Soul Vegan Protein Blend, which is formulated to be gentle on digestion and keep your energy stable throughout the day can help you feel more comfortable heading into your workouts.

Why is fuel before and after workouts important?

Fuel before and after your workouts is essential because your body simply can’t perform, or recover, without it. 

January appetite dips are common, and when you're easing back into fitness, it’s easy to underestimate how much nourishment you actually need. Returning to workouts requires a fuelled body: “your muscles need energy to train well and the right nutrients to rebuild afterwards.”

Natalie underlines the fact that “under-eating leads to fatigue, slower recovery, and burnout, making it harder to stay consistent.” An easy-to-digest option like the Free Soul Vegan Protein Blend is ideal before or after training as it’s delicious and protein-packed without being too heavy. The British Heart Foundation tells us that taking protein when you exercise gives your muscles the amino acids they need to properly repair themselves. 

Fuelling your body isn’t optional, it’s the difference between just exercising and making progress with your goals.

As you ease into the new year, restart movement, rebuild your routines, and nourish your body with intention, remember that progress doesn’t come from perfection but from consistently showing up for yourself in small, sustainable ways.

Want to learn more?

• Energising Women’s Health
• How to Start Your Day Like a Nutritionist
• How creatine supports your January goals beyond the gym
• Protein for women: This protein powder is specially formulated for women’s wellness