How to Make New Year’s Fitness Resolutions You’ll Keep
One of the (many) definitions of the word “resolution” is described by Merriam-Webster as “a personal expression of will or intent especially in pursuit of a goal.” So, with the start of a new year, comes a clean slate for most. And with that clean slate comes the desire to make a change, which in turn becomes, you guessed it, a New Year’s resolution. Many center around fitness. Increasing daily step counts, eating healthier, beginning a gym membership, are some other popular fitness resolutions.
Going into 2025, a survey done by the Health & Fitness Association (FSA) found that “approximately 96 million U.S. adults plan to prioritize health, fitness, or exercise in 2025.” A resolution is simply giving yourself a goal and a means to achieve it. Here, we’ll be discussing how you can take on this year’s set of fitness goals, the factors that play into resolutions failing, and how you can power through to be successful once the New Year hits.
Why Most Fitness Resolutions Fail
Some surveys show that 43% of people expect to give up on their fitness resolutions after just one month, and that after three months, just 10% believe theirs will last. From setting high expectations to not having a set plan for yourself, here’s just some reasons as to why most fitness resolutions fail:
Your expectations are too high: If you’ve never gotten into a consistent running routine and you’re looking to train for a marathon, it’s not the best idea to go out and run 20 miles. Instead, start slow. That could look like running for a certain amount of time or a certain distance a few days a week. You can then build up your mileage and time as you get more comfortable. Start at a more reasonable expectation, like running your first 5K, then a 10K, and so on.
You don’t have a plan: Wanting to get in better shape is a great idea. What’s your plan on doing so and what does that look like? This could be something like dedicating strength training two times per week and cardio-based workouts another two days. Breaking down your main resolution into consumable bits of action is important.
You’re not being held accountable: Accountability is crucial in many aspects of day-to-day life, but for a fitness resolution, it’s everything. Accountability in your resolution can vary. Maybe you have a physical calendar that has your daily goals set on it that you must check off when completed. Perhaps you’re taking on your resolution with a friend. Making sure that they’re an active voice in your commitment can be important, too. Workouts can feel boring at times. Days might not go exactly as planned. It’s up to you to push through them and adjust when needed.
How to Set Realistic Goals
An example of how you can set yourself realistic fitness goals going into the new year would be to use the S.M.A.R.T. goals framework. With this, you’ll essentially break your goals into five different categories, making things a bit more bite-sized and “digestible” in a sense. That way, you’re able to focus on the nuances of day-to-day goals. Here’s what each letter represents and how it can relate to your fitness goals:
Specific: Create a clear, concise goal. This is the general core of what you’re looking to do. Is it cutting your 5K run time? Hitting a certain amount of weight on a lift? Making a sports team? Whatever it is, clarifying what it is you’re setting out to do is the first step.
Measurable: Ensure you can measure progress. What does your progress look like before fully reaching your goal? For example, if you’re trying to prepare yourself for a half marathon, maybe taking your week-by-week statistics on how many miles you can consecutively run is a measurable piece of progress. Maybe in the first week of your training, you aim to get three miles without stopping done. By week three, your goal can be five miles without stopping, until you eventually reach the stamina for a full 13.1 miles.
Achievable: Ensure you can achieve the goal. Is what you’re setting out to do realistic? If you’ve never picked up a basketball before in your life and are planning on making a team in just a few weeks, that might just not be feasible. If you’re setting goals that are out of reach, you’re risking setting yourself up for disappointment. Cast yourself a net you know you can reel in—comfortably. You could first take on some training and learn the fundamentals of basketball throughout the next few months, then aim to make a team in the future when you’re better equipped.
Relevant: Make sure your means of progress are relevant to your goals. If your goal this upcoming year is to run a sub-30-minute 5K, yet your main source of training comes from lifting heavy throughout the week, you’re not really setting yourself up for success with a relevant training plan. Instead, incorporating a lot of stretching, yoga, and a set running plan throughout your week can help you reach your goal.
Time-bound: This gives you a timeframe in which you can expect to complete your goal. Looking to get yourself ready for a 5K in eight weeks? Set a plan to achieve your goal of running it by then.
Building Momentum & Accountability
Getting into a groove is hard, especially if you’re setting goals for something you’ve never done before. That first step into a gym can be intimidating. And, believe it or not, there’s going to be failures along the way. Early mornings when you’ll want to sleep in a bit more. Days where you’ll feel like you just don’t have “it” in a workout. But the most important thing is pushing through that, giving yourself the benefit of the doubt, and finishing no matter what. Some days, it’s not pretty. Others, it’s perfect. Sifting your way through it all is what makes finishing your goals all the more special.
Creating a training schedule and tracking your progress is a solid way to help build momentum in your New Year’s fitness resolutions. By giving yourself a clear-cut idea as to when you’ll be training, what you’ll be training specifically, and having the ability to look back at where you started compared to where you are now, you’ll be able to adjust if needed. You’ll also be able to see what’s working.
For example, if you’re setting out a goal to get 10,000 steps a day, keeping track of your day-to-day step total is great. Combine that with the time in which you might’ve been able to go for a walk, head on the treadmill, and what other factors played into you completing or missing a day, and your ability to adjust becomes easier. For a treadmill walk, have you found a time in which your schedule allows you to get into the gym at a time when it’s not as packed? Can you adjust the time in which you might have to take a lunch break to get your steps in?
Another big part of developing your goals is the community in which you set yourself in. It never hurts to work alongside teammates in the offseason to help better your team’s goals for the upcoming season. if the opportunity presents itself. You can get valuable tips and feedback from those within the community that might either be going for the same goals as you this year or have completed some of their own that relate to yours
By consistently working on your fitness resolutions, you’re doing way more than just going out to crush your goals. You’re giving your body and mind a chance to strengthen themselves. Per Psychology Today, “consistency in fitness and nutrition doesn’t just lead to physical changes; it also fosters mental resilience, discipline, and self-trust.” In other words, by consistently showing up for yourself and your goals, you’re subconsciously creating a better foundation for your well-being. This can enhance your confidence, as well as create long-term physical and mental resilience in other things besides your current fitness resolutions in life.
What to Wear for Your New Year Fitness Routine
It’s important to layer smart and wear the appropriate gear that’ll benefit you the most depending on what kind of workout you’re doing and the conditions it’ll be in. For example, since you’ll be starting in the Winter right after the new year, you’ll want to stay warm with baselayers, hoodies, joggers, yoga pants, and more if you’re training outside.
As the weather starts to get warmer, you’re going to start wearing really lightweight, fast-drying clothing like shorts and T-shirts to help keep you cool throughout the heat. Here’s some category breakdowns for what you should look for in terms of specific training sessions and weather conditions.
Training in Cold Conditions
When training in cold outdoor sessions, having gear that’s made to keep you warm without overheating is a must. Compression gear made fabric like Under Armour ColdGear® helps keep athletes warm and comfortable in the coldest conditions. You can pair gear like that with accessories such as gloves, hats, and socks that wick away moisture, keep you warm, and even come with water-resistant technology so you’re staying dry in wet conditions. Fleece pants, sweatshirts, and more keep you warm outside of the gym. Some options are made with performance fabrics that let you sweat in them, too, all while drying fast. Winter clothing such as leggings and tights feature things like dual-layer fabric that come with warm, brushed interiors and smooth, fast-drying exteriors. You can find the right pair of leggings for the type of weather and activity you’re setting out for, too, as clothing like UA Base™ varies from needing extreme warmth in the extreme cold, to just looking to stay warm in cooler conditions.
Training in Warm/Indoor Conditions
Moisture-wicking gear might just become your new best friend in your New Year’s fitness training plan. Things can get hot inside and outside when the weather starts to turn towards the middle of the year. Having clothing that keeps you cool throughout it all like fast-drying T-shirts and compression-based gear are important to carry in your closet.
Compression gear is great to have if you’re looking for a baselayer that not only stays tight on the muscles and feels powerful, but fits comfortably under your gear like jerseys and protective padding. Moisture-wicking clothing is designed to help reduce overheating, keeping sweat from building up so you stay cool and dry during intense exercise or heat. Be sure to invest in clothes that come with stretchy materials, too, so that you’re not being limited by your own movements. Instead, you’ll want to be able to move in every direction without distraction.
Training Shoes vs. Running Shoes
Put the right kind of shoes on your feet when you train. Both running and training shoes have their similarities, but both can cause disadvantages if you’re using them incorrectly. For training shoes, you’ll want to prioritize support, comfort, and stability. They’re designed to take on tough dynamic movements like burpees, heavy squats, and lateral movements by combining durable outsoles with cushioning that absorbs impact and returns it as energy.
Running shoes are made to be lighter and provide the cushioning and propulsion you need to stride comfortably for miles. Since you’re moving in a forward motion, they won’t necessarily have the kind of lateral support in their outsoles that you’d find in a training shoe.
How to Stay Motivated All Year
Motivation comes and goes. As said before, there’s going to be some days that come easier than others in terms of going to the gym, getting a walk in, or eating a proper meal. That’s why it’s important to track the small wins, too, not just your big ones. A small win could simply be going to the gym on an early morning that had you feeling tired. Another could be finding the time to get a few extra hundred steps in on a busy day, even if it means you’ll still fall short of your daily goal. Build non-negotiable habits for yourself, meaning that even if you’ve got 20 minutes to get in a run instead of 30, it’s better than nothing.
Give your fitness resolutions some spice. Instead of going into the gym every single week and doing the same exact workouts, try varying your workouts. If you’re heavy into resistance training that focuses on lifting heavier weight in exchange for longer rest times, try out a HIIT or circuit training workout to mix things up. That way, you’re getting a solid combination of weight training and cardio in your plan. If you’re training on the football field, basketball court, or participating in any other sport, give yourself a stretching or yoga workout to change the pace and keep your muscles loose.
