Every December I see the same pattern. The month gets busier, routines get squeezed, and instead of adjusting, people panic. They think the answer is to train harder, longer, heavier. They chase fatigue. They chase numbers. They chase the feeling of being absolutely broken at the end of a session, as if that feeling is proof of progress.

It isn’t.
It never has been.

What happens instead is simple. The quality falls apart. The intent disappears. The technique slips. And suddenly you’re doing eight, nine, ten sets of movements that deliver almost no actual stimulus. It feels like work because you’re tired. But tiredness is not an indicator of progress. It is just an indicator that you’re tired.

And this is exactly why so many people roll into January feeling weak, stiff, unfit and mentally checked out. They didn’t train smart in December. They survived December. Badly.

The truth is brutally simple.
Two high-quality sets will always beat eight junk sets.
Especially in December.

This is the month where your time, energy and recovery are naturally reduced. Work events, travel, late nights, irregular eating, social commitments, family demands – you cannot control all of that. But you can control how you train. And the smartest approach is the opposite of what most people do.

Lower the volume.
Raise the standard.
Shorter. Sharper. More intentional.

When you train like this, you maintain strength, protect joint health, keep your technique clean and stay mentally engaged without blowing yourself up. You finish the month still in shape, still confident, still moving well – not crawling into January desperate to rebuild.

Quality over quantity

December is not the time for marathon gym sessions. You’re not in a perfect training block with perfect sleep and perfect nutrition. You’re in real life. The goal is to stay consistent, not to pretend nothing has changed.

This means fewer sets, but better sets.
Warm up properly.
Focus on the main lift.
Hit two brutally effective working sets with complete intent.
Move well. Rest properly. Execute. Leave.

A shorter session done well delivers more adaptation than a long one done poorly. This is basic training science. Stimulus matters. Junk volume doesn’t. And when recovery is compromised, junk volume becomes actively harmful.

This is where good coaching matters. Anyone can write a long session. Very few coaches know how to create short, sharp, effective sessions that keep people progressing through chaotic periods. This is the difference between training and just exercising.

Make every set count

High-quality sets are not “lighter” sets. They are more focused. You’ll breathe better. Move better. Feel the right muscles working. You’ll finish knowing you’ve trained rather than flailed around.

Two proper sets will stimulate muscle, reinforce mechanics, maintain strength and keep momentum alive. Eight sloppy sets will only increase fatigue and soreness while giving you nothing meaningful in return.

If you want to feel good in January, this is the formula.
If you want to avoid injury in December, this is the formula.
If you want training that fits your life, not fights against it, this is the formula.

Training that actually fits December

This approach gives you room for the things that matter – family time, social life, rest, recovering from the year. You don’t have to choose between living your life and training well. You just need the right strategy.

If you have 20 minutes, that is enough.
If you have 35 minutes, that is enough.
If you’re tired, this approach still works.
If you’re stressed, this approach still works.

You don’t need perfect days. You just need intention.

And this is exactly how I coach. It’s how I train myself, especially now while preparing for an ultra. Life is busy. Business is busy. But high-quality, low-volume training allows me to keep progressing without draining myself. It’s how I stay ready consistently, not occasionally.

Preparing for January

January is coming. Most people will start it with guilt, desperation and a sense that they’re “behind.” But that isn’t fate – it’s the result of how they approached December.

The people who feel powerful in January are the ones who trained smart now. They didn’t quit, and they didn’t destroy themselves. They stayed in the game with high standards and realistic structure. They controlled what they could and let go of what they couldn’t. They kept momentum.

If you want January to feel like a launchpad rather than a restart, December is the deciding month.

Final thought

If you want structure you can actually follow
If you want accountability
If you want someone who will coach you properly, not just give you a long session and hope for the best
If you want to start January ready, not rebuilding

Message me READY.

My January intake will be small. Ten spaces, maximum. Once they’re gone, they’re gone. If you want to work with a coach who actually gets you results, not burnout, this is your moment.

Lower the volume. Raise the standard. December rewards the people who stay intentional.

Blaine
BCPerformance
07931337572
[email protected]
Barbell Training Complex | Warwick