Why New Year’s Resolutions Are Hurting Your Fitness Goals (And What to Do Instead)
Breaking the Cycle of New Year’s Promises
Every January, gyms are packed, fitness apps are downloaded in droves, and people promise themselves, “This year will be different.” For many, setting a fitness-related New Year’s resolution has become a yearly ritual—a symbol of fresh beginnings and personal transformation.
But here’s the hard truth: most New Year’s resolutions fail. Research shows that by the second Friday of January—dubbed "Quitter's Day"—many people abandon their fitness goals, overwhelmed by the pressure they’ve unintentionally put on themselves.
It’s not that striving for change is bad. Far from it. It’s that the resolution culture encourages short-term, often unrealistic goals that set us up for frustration and early burnout.
If you've found yourself frustrated with failed fitness resolutions, it’s time for a more effective, enjoyable approach. This guide will walk you through why New Year’s resolutions often miss the mark and how you can shift to setting realistic, sustainable fitness goals that truly stick.
The Problem with New Year’s Resolutions
Before diving into what works better, it’s essential to understand why New Year’s resolutions so often fail—sometimes spectacularly. While the idea of starting fresh in the new year is appealing, the approach many people take sets them up for disappointment. Let’s break it down:
1. Unrealistic Goals
New Year’s resolutions are infamous for their "go big or go home" mentality. People often set overly ambitious goals, like deciding to lose 30 pounds in a month, commit to working out seven days a week, or completely cut out sugar overnight. While these goals might sound inspiring at first, they’re often unattainable, unsustainable, and don’t reflect how real progress is made.
The reality is that lasting change takes time—fitness, for example, is a marathon, not a sprint. When we aim for instant transformations, we set ourselves up for frustration and burnout. Small, gradual goals are far more effective but are often overshadowed by the allure of dramatic changes.
2. Lack of Structure
Another major pitfall of New Year’s resolutions is the lack of a clear plan. Pledges like “I want to get fit” or “I’ll go to the gym more” are motivating in theory but lack actionable steps to move forward. Without specific goals—like creating a workout schedule or identifying fitness milestones—it’s easy to lose focus. Progress feels slow without measurable results, and the frustration of not knowing if you’re on track can cause many to give up.
Structure is the backbone of achieving any goal. When it’s missing, resolutions turn into wishful thinking rather than actionable commitments.
3. All-or-Nothing Mentality
Resolutions often come with a perfectionist mindset, where missing a single step feels like failure. For example, missing a gym session or eating a slice of cake might feel like a catastrophic setback. This all-or-nothing thinking can quickly lead to discouragement.
When people feel like they’ve “ruined” their resolution, they’re less motivated to continue, viewing their progress as wasted. In reality, one small misstep doesn’t erase the progress made—flexibility and self-compassion are vital for long-term success. Unfortunately, many resolutions lack this kind of balance.
4. Pressure and Stress
The “new year, new me” mindset can feel less like a personal choice and more like a societal obligation. The start of the year is heavy with external pressures to transform into our “best selves.” This often leads to setting resolutions based on what others expect from us rather than what we truly want or need.
This pressure can make your goals feel like a burden, turning what should be a positive step forward into something stressful and unenjoyable. When resolutions feel like a chore, it’s hard to stay motivated—or to actually enjoy the process of self-improvement.
The Stats Don’t Lie
The numbers tell a compelling story. A study from the University of Scranton found that only 8% of people achieve their New Year’s resolutions, while a staggering 80% fail by February. These statistics reveal what many of us have experienced firsthand—resolutions, while popular, are often not the best way to create meaningful, sustainable change.
This widespread failure suggests that the traditional approach to New Year’s resolutions needs a major rethink. If resolutions leave most people feeling defeated instead of empowered, then perhaps it’s time to explore alternative strategies for setting and achieving goals. By understanding the common pitfalls, we can start to build habits that actually stick—and that’s where meaningful progress begins.
8 Strategies for Setting Fitness Goals That Actually Stick
Here are 8 practical tips to complement your goal-setting process.
1. Start Small, Think Big
Begin with manageable changes, like committing to two gym sessions per week or swapping one unhealthy snack for a nutritious option, such as a handful of nuts or a piece of fruit. These small, achievable goals help you build confidence and create habits that are easier to sustain over time. Small changes may not seem like much at first, but they create momentum that leads to bigger results in the long run. Remember, consistency beats intensity when starting out.
2. Make It Personal
Your fitness goals should be about you—not what’s trending on social media or what your friends are doing. It’s important to focus on activities that fit your preferences and lifestyle because enjoyment is key to sticking with any routine. Whether it’s yoga, swimming, weightlifting, hiking, or dance classes, choose something that feels fun and rewarding. When you look forward to your workouts, they’ll feel less like a chore and more like self-care.
3. Find Your Why
Ask yourself, “Why do I want to achieve this goal?” Dig deep into your personal motivations. Maybe you want to improve energy levels to keep up with your kids, support your mental health during stressful times, or become stronger to feel more confident in your body. Having a clear “why” gives you a sense of purpose that keeps you grounded when motivation dips. Write it down and revisit it whenever you need a reminder of what you’re working toward.
4. Track Your Progress
Progress, no matter how small, fuels motivation. Use a journal, app, or other tools to log your workouts and celebrate incremental wins. Whether it’s running an extra kilometre, lifting heavier weights, or simply feeling less winded after a workout, make a note of your accomplishments. Seeing how far you’ve come can be incredibly rewarding and provides a visual reminder that your hard work is paying off.
5. Find a Workout Buddy
Accountability goes a long way! Working out with a friend or joining a fitness group can keep you motivated and make your routine more fun. Your workout buddy can help push you on days when you feel unmotivated or celebrate milestones with you. Plus, it’s a great way to combine social time with exercise, making it feel less like an obligation and more like a shared experience.
6. Plan Ahead
Don’t leave your workouts to chance—schedule them like important appointments. Whether it’s early morning runs, lunchtime yoga, or evening gym sessions, set aside time in your calendar to prioritize fitness. Planning ahead also includes packing your gym bag the night before, meal prepping healthy snacks, or mapping out the week’s workouts in advance. Being prepared removes excuses and helps you stay on track even during a busy week.
7. Celebrate Milestones
Every goal achieved, no matter how small, is worth celebrating. Treat yourself to something that feels meaningful to you—new workout gear, a relaxing massage, or even enjoying a post-run smoothie. Recognising your progress not only makes the journey feel rewarding but also reinforces positive behaviours. Celebrating milestones helps you stay consistent and reminds you that the effort is worth it.
8. Be Flexible and Forgive Yourself
Life happens, and no fitness journey is perfect. If you miss a workout, indulge at a party, or have an off week, don’t let it derail your progress. Fitness is about progress, not perfection. Adjust your plan, refocus on your goals, and keep moving forward. Remember, every day is a new opportunity to start fresh, and consistency over time is what truly makes a difference. Be kind to yourself and enjoy the process—it’s a marathon, not a sprint.
How Suburban Fitness Can help
At Suburban Fitness, we’re here to turn your 2025 fitness goals into a lifestyle you’ll love. Forget quick fixes and empty promises—our focus is on helping you achieve real, lasting results. With competitive pricing and a commitment to your long-term success, we’re all about keeping you motivated every step of the way. We believe in progress, not perfection, setting realistic goals, and giving you the support you need to crush them.
Our friendly trainers are passionate about your success, our community are excited to welcome you onboard the journey. Our programs are designed for beginners and seasoned pros, so whether you're just starting your fitness journey or striving to reach new milestones, we provide the guidance, motivation, and support you need to stay on track. . Together, let’s make 2025 your healthiest, strongest, and most confident year yet!
Try us free for 14 days—no cost, no commitments, no obligations. Experience why our clients choose to stay with us.
Finally Take Control of Your Fitness Goals
Say goodbye to the pressure of January 1st resolutions. Instead, focus on creating meaningful, sustainable fitness goals that work for your unique lifestyle and aspirations.
Now it’s your turn—what’s your first step towards a healthier you? Share your goals in the comments—your story could inspire someone else to take action!
Fitness isn’t about waiting for “the right time.” The best time to start is now.
See you soon!