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Ditch Fitness Fads: Focus on Foundational Strength

  //health-fitness.net./content/2026/01/05/ditch-fitness-fads-focus-on-foundational-strength.html
  Published in Health and Fitness on Monday, January 5th 2026 at 22:46 GMT by WDIO

Back to Basics: Why Foundational Fitness is Key for a Sustainable Workout Routine (and How to Start Now)

The overwhelming amount of fitness trends – HIIT, CrossFit, Peloton, endless social media challenges – can leave many feeling intimidated and unsure where to begin or how to maintain a consistent workout routine. WDIO’s “Lift Online” segment, hosted by certified personal trainer Jessica Mikkelson, offers a refreshing perspective: ditch the complicated fads and focus on building a solid foundation of fitness basics. The core message? Sustainable progress comes from mastering fundamental movements and establishing healthy habits now, setting you up for success in 2026 and beyond.

Mikkelson’s philosophy centers around the idea that many people jump into advanced exercises before possessing the necessary strength, stability, and mobility. This can lead to injuries, burnout, and ultimately, a frustrating cycle of starting and stopping workouts. Instead, she advocates for a phased approach, emphasizing building foundational strength and movement patterns first.

The Pillars of Foundational Fitness:

The program outlines four key areas to focus on initially: strength training, cardiovascular exercise (cardio), flexibility/mobility, and nutrition. While each element is important individually, Mikkelson stresses that they work synergistically for optimal results. Let’s break down each pillar:

• Strength Training - Mastering the Core Movements: Mikkelson's approach to strength training isn't about lifting the heaviest weight possible. It's about mastering compound movements – exercises that engage multiple muscle groups simultaneously. These include squats, hinges (like deadlifts and Romanian deadlifts), pushes (think bench press or push-ups), pulls (rows and pull-ups/chin-ups), and carries. She emphasizes proper form above all else, explaining that incorrect technique not only reduces effectiveness but also significantly increases the risk of injury. The article links to a previous segment where Mikkelson demonstrated how to perform a proper squat [ https://www.wdio.com/lift-online/how-to-squat-properly/ ] – a crucial detail for beginners. Starting with bodyweight exercises or light weights allows individuals to focus on form and build the necessary neuromuscular connections before progressing to heavier loads.
• Cardiovascular Exercise - Beyond the Treadmill: While running and cycling are excellent cardio options, Mikkelson encourages exploring various forms of activity that you enjoy. This could include brisk walking, swimming, dancing, or even playing sports. The key is finding something sustainable – a form of cardio you’ll consistently incorporate into your routine. She notes that even short bursts of moderate-intensity exercise (e.g., 15-30 minutes) can significantly improve cardiovascular health.
• Flexibility and Mobility - Unlocking Movement: Often overlooked, flexibility and mobility are essential for injury prevention and overall performance. Tight muscles restrict range of motion and make it difficult to perform exercises correctly. Mikkelson suggests incorporating dynamic stretching (active movements that take your joints through their full range of motion) before workouts and static stretching (holding a stretch for 30-60 seconds) after workouts. Mobility work, which focuses on improving joint function and stability, is also highly recommended. Resources like YouTube channels dedicated to mobility routines can be helpful [ https://www.youtube.com/@mobilityexercise ].
• Nutrition - Fueling Your Body: Fitness isn't solely about exercise; nutrition plays a vital role. Mikkelson doesn’t advocate for restrictive diets but emphasizes whole, unprocessed foods – fruits, vegetables, lean protein, and complex carbohydrates. Adequate hydration is also crucial. She encourages focusing on making small, sustainable changes to your eating habits rather than drastic overhauls.

Building a Sustainable Routine: Small Steps Lead to Big Results:

The “Lift Online” segment highlights that building a fitness routine isn't about overnight transformations; it’s about consistent progress and creating healthy habits. Mikkelson recommends starting slowly – perhaps 2-3 workouts per week, each lasting 30-45 minutes. She stresses the importance of listening to your body and taking rest days when needed. Overtraining can lead to injuries and burnout, negating any potential benefits.

Furthermore, she emphasizes accountability. Finding a workout buddy or tracking progress (through journaling or fitness apps) can help stay motivated. The article also touches on setting realistic goals – focusing on process-oriented goals (e.g., “workout three times this week”) rather than outcome-oriented goals (e.g., "lose 10 pounds").

Why Start Now for 2026?

The title of the segment, "Start with the Fitness Basics in 2026," might seem a little confusing at first glance. It's not about preparing for something in 2026, but rather ensuring you are fit and healthy by that date. Building these foundational habits now – prioritizing strength training, incorporating cardio, improving flexibility, and making mindful nutritional choices – will compound over time. By focusing on the basics today, individuals can build a strong foundation of fitness to enjoy in 2026 and beyond, avoiding potential health issues and maintaining an active lifestyle for years to come.

In conclusion, Jessica Mikkelson’s “Lift Online” segment offers a pragmatic and encouraging approach to fitness. By ditching the quick-fix trends and embracing the fundamentals, individuals can build sustainable habits that lead to long-term health and well-being – setting themselves up for a fitter, healthier future.

I hope this article accurately summarizes the content of the WDIO link and is helpful!