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How to Stick to Your New Year Fitness Resolutions in 2024

Sticking to your New Year fitness resolutions can be challenging, especially as the initial enthusiasm of January wears off. Unfortunately, according to the U.S. News & World Report, the failure rate for resolutions is around 80%. To ensure this is not your reality in 2024, Here are some strategies to help you maintain your fitness goals into February and beyond:


How to Stick to New Year Fitness Resolutions

1. Train for Something- Schedule in Advance

Runners and Bodybuilders alike are continually training for the next race or competition. They pinpoint an event well in advance to train for, which helps hold them accountable even when that event may be several months away. They do this for two reasons: 1) It helps with motivation to have a competition you’re training for and 2) The sense of accomplishment and contentment they feel after the event they’ve been working towards is over. Afterward, a person will typically reflect on what worked and what didn’t; and schedule the next race or competition.

In the next event, they’ll see if they can better themselves or they’ll take on a newer challenge. This is a way to hold yourself accountable, especially if you enjoy competition and are motivated by other people. Whatever your new year fitness resolution, odds are there’s a way for you to set up an additional accountability/motivation booster.

2. Keep Yourself Motivated- But, How?!

Progress Pictures

There are a couple of ways to keep yourself motivated and on track (which is easier said, than done). One way is to take progress pictures. Although a common practice, there are different ways to capture progress in pictures. Some people suggest high-resolution, high-quality pictures, from all different angles, with different poses, a couple of times a week. This is a little more work, however, this method may be worth it for those in bodybuilding or for those who are working on very specific looks. We suggest starting with an image from the front, back, and side at the beginning, at least 1-2 middle ground progress pictures (which could be timed with when you feel like you’re slacking off), and then a front, back, and side picture at the end of your journey or when you’ve almost finished your goal. 

Remember that when you’re just starting with the first couple of workouts or the first couple of days of eating right, the results won’t show right away. However, if you stick with it, after at least a week or two, visible improvements should be present. That’s when you snap another pic!

weight lifting competition near me

Remember Why You Started

Another way to keep yourself motivated is to remind yourself of your ‘Why.’ Your ‘Why’ is the reason behind your commitment or resolution. Write yourself a letter that explains your reasons and makes you remember ‘Why’ you started. This will help alleviate potential roadblocks. Especially, if you speak to things that could get in the way of your goals and what things you’d want to hear to stay focused.

Change Up Your Routine

One more way in which you can stay motivated is to vary your workouts. Of course, you should stick to your favorites and/or what works for you to achieve your desired results. However, despite it being your “favorite,” you can still get tired of it after a while. If you feel yourself getting tired of your workout routine, change it up! Go on a hike or take a class that interests you, such as yoga, kickboxing, Zumba, etc. Or, perhaps, you use personal free weights that you have at your disposal and pop in a fitness DVD, like P90x. How you change up your routine doesn’t necessarily matter, just as long as it breaks up the monotony of your usual routine and serves as a fun, active alternative.

3. Find an Accountability Partner- Verbal or Physical

When aiming towards your goals and new year fitness resolutions, it’s important to hold yourself accountable in more ways than one so you have the best chance of sticking to it. A common form of accountability is by telling a loved one, close friend, or coworker about your goals. Speaking them into existence will not hurt, but rather help- the person you told becomes a part of your journey and acts as a confidant to check- in with about your progress. Use this accountability partner as someone you could lean on for advice or encouragement. And, if you’re lucky enough, you could potentially find someone that has similar New Year’s fitness resolutions and offers to work out or go on a diet with you so that you can both achieve your goals.

setting 2022 fitness goals

4. Reflect and Adjust Your Goals

Sometimes, the goals we set at the beginning of the year may not be realistic or may no longer align with our priorities. Take some time to reflect on your goals and adjust them if necessary. Make sure they are SMART (Specific, Measurable, Achievable, Relevant, Time-bound). Establishing a consistent routine is key. Schedule your workouts like any other important appointment. Consistency over time leads to habits, and habits make it easier to stick with your fitness resolutions. If your goals seem overwhelming, break them down into smaller, more manageable tasks. Instead of focusing on a big, year-long goal, focus on what you can achieve this month or even this week.

Set up a reward system for sticking to your plan. The rewards can be fitness-related (like new workout gear) or something else you enjoy. Just make sure it supports your goals rather than undermines them. Keep a journal or use an app to track your progress. Seeing improvements, no matter how small, can be a great motivator. Celebrate your successes along the way. Life can be unpredictable. If you miss a workout or indulge a bit too much, don’t let it derail your entire plan. Adapt and adjust your schedule as needed.

Final Thoughts

Remember, the key to sticking with your New Year’s fitness resolutions is persistence and flexibility. It’s about making sustainable changes that fit into your lifestyle, rather than striving for perfection. No matter what: be kind to yourself. There will be days when you don’t meet your expectations, and that’s okay. It’s important not to be too hard on yourself. Acknowledge the slip-up and get back on track without self-criticism.

If you’re struggling to stay on track, consider hiring a personal trainer or a nutritionist. They can provide personalized advice and accountability.

For more information on weight lifting, home gym equipment, and fitness, check out our other blogs!