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January 1 is when many people proclaim their commitment to change something about themselves. Fitness goals are among the most popular. Despite the good intentions, it’s best to avoid making workouts your New Year’s resolution.
Why Fitness Resolutions Rarely Pan Out
It’s a classic marketing strategy every year. Your local gyms often offer discounted rates to new members to encourage them to join. New clients come in with high hopes, only to slowly abandon their commitment to getting fit.
If you sign up at the beginning of the year, you’ll have to fight the crowds. Before and after work, people like to hog the treadmills and strength training machines. Seeing a high volume of gymgoers — especially longtime members — can be intimidating. It’s easy to feel imposter syndrome when you’re surrounded by guys who can already bench press 250 pounds.
Building muscle mass takes longer than you think. Cleveland Clinic says you need up to 12 weeks to see physical improvements. Sometimes, guys need six months to notice significant gains. Patience is a virtue only some people can claim, so impatient gymgoers may stop before they experience the positive results. Experts estimate 50% of new gym members end up quitting within the first six months.
Forcing Yourself to Change
Workout-related New Year’s resolutions have good intentions. You may follow a popular fitness regimen, such as Abhinav Mahajan’s upper-lower split. However, the change is harder to sustain because it’s forced all at once.
You can put a mask on for a while, but it’ll eventually slip. You’re going beyond changing your physique — you’re trying to change your entire identity. While goals are admirable, unspoken expectations are the bigger problem.
You’re trying to discard a lifetime of habits and shift into a different person. However, this change can cause friction and be draining. You may feel a wave of motivation before reverting to your original self. Ultimately, your fitness resolution comes crashing down.
Better Alternatives to Fitness New Year’s Resolutions
Instead of pressuring yourself on January 1, consider starting the new calendar year by recovering from the holidays. You could focus on health metrics related to fitness besides working out. For example, easy goals include drinking more water or incorporating whole foods into your diet.
After a few weeks, ease yourself into exercise by doing low-impact workouts. Even a simple walking routine can burn a few hundred calories each day.
Put on some headphones and listen to music or a podcast to distract yourself. You’re getting more fit without realizing it! Other low-impact exercises include swimming, cycling and yoga. How about some pickleball at the park?
Once you make healthy choices a part of your routine, you can take the next step by signing up for the gym. It’ll feel less intimidating because you’ve already dipped your toes in the water. If you enjoy direction, it may help to hire a personal trainer to track your progress.
Regardless, it’s wise to follow professional advice. The Centers for Disease Control and Prevention recommends 150 minutes of physical activity weekly, so split it into 30-minute intervals. Reserve at least two days for strength training to maintain a strong body.
Getting the Most From Your Fitness Journey
The path to a healthier body is a marathon, not a sprint. January’s overcrowded gyms and post-holiday exhaustion can be a recipe for disaster. Ultimately, it could lead to your abandonment of fitness resolutions.
Instead, take a more sustainable approach by finding your “why.” Motivation comes from within, so focus on that before you start your journey.
