How To Keep Your New Year’s Fitness Resolutions On Track

With Quitter’s Day (the second Friday of January) having just rolled around, chances are you might not be feeling too enthusiastic about your New Year’s resolutions. While admirable, trying to stay ‘good’ for extended periods of time isn’t always achievable – especially when the motivation dries up faster than it set in. And when it comes to breaking New Year’s resolutions, fitness tends to sit pretty high up on the list of short-lived goals.

But what if you’re ready to break the streak, for good? Here’s how to keep up with any fitness-related New Year’s resolutions, as told by Aimee Victoria Long, a leading celebrity personal trainer based in London.

Why Is It So Difficult To Keep Our New Year’s Resolutions?

‘New Year’s resolutions, particularly fitness-related ones, are difficult to keep because they often stem from short-term motivation rather than long-term habit-building.’ explains Aimee. ‘Many people set overly ambitious goals, such as working out every day or losing a large amount of weight quickly, which can lead to burnout and frustration. Additionally, life’s demands – work, family, social commitments – can make it challenging to stay consistent, especially if the resolution isn’t integrated into a sustainable routine.’

Instead, Aimee tells us the goal is to make resolutions that are ‘specific, realistic, and tied to an actionable plan. Rather than revert to vague goals like “get fit,” try something measurable like “exercise three times a week for 30 minutes.” It’s also helpful to break the goal into smaller milestones, so there’s a sense of progress and achievement along the way.’

Our expert also explains that, while it’s good to be ambitious with your resolutions, it’s not worth getting hung up on being your very best all the time – especially if it puts you off from trying at all. ‘It’s important to focus on consistency rather than perfection,’ she says. ‘Slip-ups are normal, and progress isn’t always linear. Building in flexibility – such as allowing for rest days or adjusting your plan based on life’s demands – can make resolutions more sustainable. Also, consider why the resolution matters to you. Having a deeper, personal motivation (for example, feeling stronger, having more energy) can help sustain your commitment.’

(c) Nathan Cowley, Pexels

How To Keep A Fitness-Focused New Year’s Resolution

Aimee shares her top tips for keeping on track below:

1. Start Small & Build Gradually

Begin with manageable goals and increase intensity over time. For example, if you’re new to exercise, start with two workouts per week before committing to more.

2. Make It Enjoyable

Choose workouts you actually like, whether it’s dancing, hiking, or strength training. The more fun it is, the more likely you’ll stick with it.

3. Schedule It Like an Appointment

Treat workouts like non-negotiable calendar events. Consistency is key to forming a lasting habit.

4. Find an Accountability System

Having a workout buddy, joining a class, or using a fitness app can help keep you on track.

5. Track Progress & Celebrate Wins

Whether it’s logging workouts, noticing improved stamina, or lifting heavier weights, tracking progress can keep you motivated. Celebrate small victories to stay encouraged.

What If You Do Break Your Resolution?

So the worst thing has happened: you’ve already broken your fitness-focused New Year’s resolution. Aimee’s top advice in this situation is to hone in on your bounce-back plan. ‘First, recognise that setbacks are part of the process, not a sign of failure,’ she says. ‘Instead of feeling guilty, reflect on what caused the lapse and adjust your approach if needed. Sometimes, it’s a sign that the goal needs to be tweaked to be more realistic. Practicing self-compassion and remembering that progress is more important than perfection can help prevent all-or-nothing thinking.’

And don’t limit yourself to the ‘new year, new you’ mantra. ‘Resolutions don’t have to start on January 1st,’ emphasises Aimee. ‘You can set goals at any time of the year. What matters most is creating a sustainable plan that fits your lifestyle, rather than following a New Year’s trend.’

Featured image: Tembela Bohle, Pexels