It is that time of year when fitness resolutions are made, routines drawn up, and people take on demanding challenges to push body and mind beyond familiar limits. Motivations vary, from improving health and self-esteem to achieving a summer body, the list is endless.
But as many experts note, sustainable progress depends on clarity of purpose, a realistic plan, and habits that can be maintained over time. We spoke to professionals across different fitness disciplines to help organise fitness goals and plans for 2026 and beyond.
At the start of every year, Peter Ortega, a Nairobi-based fitness trainer, sees a surge of new gym sign-ups.
His advice focuses on clarity, restraint and long-term thinking rather than short-lived motivation. For beginners, he recommends setting realistic, achievable goals that fit into daily life.
“Fitness, I have come to discover, is not built through dramatic targets but through steady, repeatable effort. Small wins matter. Clap for yourself.”
He encourages beginners to acknowledge progress, however modest, as consistency sustains momentum.
Ortega says the journey often begins with gear.
“One must prioritise comfort, function, and readiness to work out rather than trying to look a certain way before they begin. Many gyms have mirrors, and if beginners are not careful, they will consistently show up to look at their fancy gym wear and fail to work out. These days, with just Sh1,000, you can get proper gym clothes from the many thrift shops around.”
For those opting for new gear, costs rise.
“With about Sh10,000, you can acquire a set that includes training shoes, tights, a top, and a pair of gloves. From there, you can grow incrementally. So, to start properly, have about Sh15,000 set aside for gym subscription (anywhere between Sh4,000–Sh10,000 for standard gyms) and a set of training clothes.”
On training itself, Ortega recommends professional guidance. “It pays to get a trainer. A certified one at that. They should help you set goals according to your body and what you want to achieve. Do not overcomplicate it. Effective workouts do not require hours in the gym or elaborate routines. I don’t train for more than an hour. Twenty-five minutes of high-intensity work is enough if you’re intentional.”
Peter Ortega, a fitness trainer at a gym in Kitengela.
Photo credit: Pool
He urges beginners to focus on effort, form and regularity rather than volume. “For someone new to the gym, learning how to show up consistently and train with purpose matters far more than doing everything at once.”
Feeling intimidated is common among beginners. Ortega describes fear as part of the process rather than a sign of inadequacy.
“There’s chaos in the gym. You stare at a weight and panic. Then you calm your mind and lift it anyway. A beginner must see these moments as training grounds for confidence and emotional control, reminding themselves that courage is built through repeated exposure, not by waiting until the fear disappears.”
On nutrition, Ortega advises practicality. Beginners do not need extreme diets or supplements.
“Carbs for energy, protein for muscle, fats for balance,” he says. “It has to make sense for life.”
He cautions against obsessing over metrics. “Tracking improvement should be about consistency, strength, and how the body feels, not constant measurement or comparison. Take care of your body. Tomorrow is not guaranteed.”
Running
For those choosing running, Supeet Sambayon, a professional runner and logistics coordinator at We Run Nairobi, stresses realistic goals.
“You need to start where you are,” he says.
For many beginners, this means walking or short runs rather than long distances.
He recalls newcomers who began with short walks during group sessions. “Slowly, they were able to cover the distance because they started slow and kept consistency.”
Rather than focusing on major milestones, Supeet emphasises small gains. “This can include walking a little further, feeling less breathless, or finishing a workout without pain. These are meaningful markers of progress.”
Supeet Sambayon, a professional runner and logistics coordinator at We Run Nairobi.
Photo credit: Lucy Wanjiru | Nation Media Group
He warns against repeating the same workout daily. “My runs were the same—10k, 10k, 10k,” he says of his early training.
“For beginners, a balanced plan should mix easy days with slightly harder efforts and rest days. You don’t start hard,” he says. “The first kilometres are very easy. Essentially, you’re telling the body we are about to do something for a period of time.”
Running can feel embarrassing for beginners, Supeet says, but community helps.
“Pros do not run alone. Training with others—especially fellow beginners—helps reduce self-consciousness. You don’t have to run at first. You can start by walking.”
On shoes, Supeet advises starting simple. “An ideal running setup includes a daily trainer, a speed shoe, a max-cushion shoe for long runs, and a race-day shoe.”
He cautions against cheap or used footwear. “That shoe has already taken the shape of someone else’s foot. Even small misalignments can lead to injury, making quality and fit far more important than price alone.”
On nutrition, he says: “Good nutrition is an essential companion to consistent training. You can never get enough nutrients from food alone when your burn rate is very high, especially as workouts become more frequent or intense.”
Digital tools can help, but should not overwhelm. “If you do not have the resources, just use your phone.”
He adds: “Even a two-minute or three-minute improvement is still a good improvement.”
Hiking
For hiking beginners, Marsha Kariuki — founder of Mamba Hikers — says the activity often feels deceptively easy.
“The key to longevity in the outdoors lies in realistic goal-setting and gradual progression. Just like the gym, you don’t walk in today and start lifting 30 kilos,” she says.
She advises starting with short, low-altitude trails before targeting major peaks.
“Beginner-friendly trails such as Ngong Hills or Karura allow new hikers to build endurance without overwhelming the body. It’s not a sprint. It’s your own journey, and the mountains will always be there.”
On intimidation, she recommends group hiking.
“When you join a club, you’re educated, guided, and motivated. As a club, for example, safety is our biggest mandate,” she says.
Marsha Kariuki, founder of Mamba Hikers.
Photo credit: Francis Nderitu | Nation Media Group
On costs, she demystifies gear requirements. “With as little as Sh8,000, you can start,” she says.
“Don’t overbuy. Start simple and build as you go.”
Nutrition and recovery, she adds, are essential. “People want to do everything at once. Instead, measure growth by how your body feels and adapts—not just speed or summits reached.”
For beginners, hiking done right is less about conquering mountains and more about building habits that last.
