New Year, new you? If you’ve made it to January 1 with a list of goals, you’re not alone. Millions set ambitious resolutions every year, especially in the fitness world. Yet, research shows that 80% of New Year’s resolutions fail by February. So how do you stick with them when motivation starts to wane and life inevitably gets in the way? It’s not about willpower—it’s about strategy.
Here’s a guide to making fitness resolutions that stick, so you can start strong in the new year! 💪
Challenges With New Year’s Resolutions
1. Unrealistic Expectations
It’s tempting to aim high, but setting a goal like “lose 30 pounds in a month” or “deadlift 600 pounds by March” sets you up for burnout or disappointment.
2. Lack of Planning
Many resolutions fail because they’re vague: “Get fit” or “work out more.” Without a clear plan, they’re just dreams with a January deadline.
3. All-Or-Nothing Mentality
Miss one workout or indulge in pizza night, and suddenly it feels like the resolution is ruined. Spoiler alert: it’s not!
4. Overloading Goals
Trying to tackle too many goals—lifting heavier, eating cleaner, sleeping more, meditating, learning a new skill—can leave you feeling stretched thin.
10 Tips for Sticking With Fitness New Year’s Resolutions
1. Set SMART Goals
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, “I want to get fit,” say, “I’ll lift weights 3 times per week and increase my deadlift by 20 pounds in 3 months.”
2. Prep Ahead of Time
You don’t need to wait until January 1 to start working toward your goals. In the weeks leading up, map out your routine, stock your home gym with essentials, and experiment with workouts to find what excites you.
Pro Tip: Invest in quality gear like a power rack or All-in-One Trainer to ensure you’re set up for success.
3. Break It Down
Big goals can feel overwhelming. Break them into smaller milestones. If your goal is to squat 200 pounds, celebrate every 10-pound increase.
4. Build Consistency With Tiny Habits
Start small. Commit to just 5 minutes of movement a day or one extra vegetable per meal. These tiny wins snowball into sustainable habits.
5. Find an Accountability Partner
A workout buddy can keep you motivated and make workouts fun. No gym pals nearby? Post your goals on social media or join an online fitness community.
Pro Tip: Get competitive (in a friendly way) to keep each other pushing forward. Loser buys the protein shakes!
6. Make It Enjoyable
If you dread your workout, you won’t stick with it. Hate running? Don’t run. Love lifting heavy? Focus on strength training. The best workout is the one you’ll actually do.
7. Schedule Workouts Like Meetings
Put your workouts on your calendar and treat them as non-negotiable. Life will always throw curveballs, but honoring your commitment to fitness builds discipline.
Pro Tip: Morning workouts reduce the chance of evening excuses.
8. Track Your Progress
Keep a journal, use an app, or snap progress pics. Seeing how far you’ve come is a huge motivator when you’re in a slump.
9. Celebrate Wins Without Sabotaging
Hit a new PR? Treat yourself—just not with an all-you-can-eat buffet. New workout gear or a massage makes for better rewards.
10. Learn From Setbacks
Fell off track? It’s okay. Instead of giving up, reassess. Why did it happen, and how can you avoid it next time? Fitness is a marathon, not a sprint.
Progress Over Perfection
So what happens if you work hard and don’t reach your goals? Does that make you a failure?
Not really.
Focus on the progress you make over time. Shoot for the moon, and you’ll still land among the stars. The journey of 1,000 miles… ok, you get it. The point is, even a few steps forward is better than nothing. Celebrate progress, whether you hit your desired goal or not.
FAQs About New Year’s Fitness Resolutions
Q: When should I start preparing for my resolutions?
A: Start a few weeks early. Build momentum with small habits and test your routine. By January 1, you’ll already have a head start.
Q: What’s the best resolution for a fitness beginner?
A: Start simple: aim to move consistently 3-4 times per week. Focus on mastering form and building a strong foundation with bodyweight or light resistance training.
Q: How do I stay motivated when progress is slow?
A: Shift your focus from outcomes (like weight loss) to habits (like working out regularly). Celebrate non-scale victories, like feeling stronger or sleeping better.
Q: Is it better to work out at home or a gym?
A: That depends on your preferences. Home gyms offer convenience and flexibility, while gyms provide access to more equipment (unless you’ve been building for a while) and a social atmosphere (though you can always get a buddy). Home gyms also help offset newbie intimidation—gymtimidation, if you will.
Pro Tip: A versatile setup like the Bells of Steel Functional Trainer can bring gym-quality workouts to your home.
Final Thoughts
New Year’s fitness resolutions don’t have to be another statistic. With the right mindset, preparation, and realistic goals, you can make 2024 the year you crush your fitness journey. Remember: consistency beats perfection, small wins add up, and a cheeky attitude doesn’t hurt either.
Now go forth, lift heavy, and prove the doubters wrong (even if that doubter is past you)!
