How to Make Your New Year’s Fitness Goals Actually Stick

Let’s talk New Year’s.

I know, I know—it’s still December. But pretty soon, your inbox and social media feed are going to feel like a giant confetti cannon of “New Year, New YOU!” pitches. And while I appreciate the enthusiasm, it’s all a little… much.

Here’s the typical January drill:

The holidays end, and you start thinking about all the things you want to do differently. You make some big goals. You get hyped. Maybe you even crush it for the first couple of weeks.

But then February hits. Life gets busy. Your motivation fades. And suddenly those goals are gathering dust.

I’ve seen it a million times. Back when I worked at big box gyms, the regulars would count down the days until February—when all the “resolution people” would disappear and they could have their precious treadmills back. The gym would be “theirs” again.

That mentality? It kind of breaks my heart. Because if you’re setting goals, you want to stick with them. You want this to be your year. But wanting something and actually achieving it? Two very different things.

So, what’s the secret to lasting success? It’s not a fancy new workout or the latest juice cleanse. It’s one word: consistency.

And if you’re determined to finally stick to your fitness goals this year, here are 5 ways to make it happen

1. Set Specific Goals

“Get fit” isn’t a goal—it’s a wish. Here’s the problem with vague goals: they give you no direction. “Get fit” or “be healthier” sounds nice, but… what does that actually mean? You need something concrete.

Instead, try this:

Swap “get fit” for “exercise three times a week for 30 minutes.”
Replace “lose weight” with “eat vegetables at two meals a day."
Go for “run a 5K by March” instead of “start running.”

Specific goals not only give you something clear to aim for, but they also allow you to track your progress. And tracking progress? That’s super motivating.

Pro Tip: Start small. Pick one clear, manageable goal and build on it. You can always add more later, but starting too big can lead to burnout.

2. Put Your Workouts on the Calendar

Ever notice how the things you schedule—like meetings or doctor’s appointments—actually get done? Your workouts deserve that same level of respect.

Here’s how to make it work:

Look at your week ahead and block out time for workouts. Treat them like a meeting with your boss—non-negotiable.
If mornings work for you, make it a habit to exercise before the day gets busy. If evenings are better, set a reminder to unplug and move.
Keep it realistic. A 20-minute walk or quick strength session is way better than nothing.

And hey, don’t be afraid to experiment. Maybe lunchtime workouts become your secret weapon for beating the afternoon slump.

Pro Tip: Set a reminder or alarm on your phone. “Workout time” popping up on your screen is a great nudge to keep you on track.

3. Progress Over Perfection

Here’s a hard truth: no one is perfect. Life happens. You’ll miss workouts, indulge in your favorite dessert, or have a day when the couch just wins.

The trick is to not let one misstep derail you. Instead, focus on progress.

For example:

Couldn’t fit in a 30-minute run? Do a 10-minute stretch instead.
Had an unplanned pizza night? Add some greens to tomorrow’s meals.
Skipped a workout this week? Plan ahead for next week.

Fitness is a long game. Small, consistent steps will get you much further than striving for perfection and burning out.

Pro Tip: Celebrate small wins. Did you do one more push-up than last week? Walk a little faster or longer? That’s progress, and it deserves a fist bump (or at least a mental high-five).

4. Build a Support System

Trying to go it alone can feel… well, lonely. But when you have people in your corner, it’s a whole different ballgame.

Here’s how to build your squad:

Workout buddy: Find someone with similar goals and commit to sweating it out together. Accountability is powerful!
Join a group or class: Community makes fitness fun. Plus, showing up becomes easier when others are counting on you.
Work with a coach or trainer: A pro will keep you motivated, guide your progress, and make sure you’re doing what’s right for you.

Support doesn’t just help you stay consistent; it also makes the journey more enjoyable. And that’s the goal, right? To actually enjoy this process?

5. Invest in Professional Guidance

you’re serious about achieving your goals, working with a personal trainer or coach can be a game-changer. Here’s why:

They create a plan tailored to your body, your goals, and your schedule. No guessing.
They make sure you’re using proper form so you avoid injury.
They provide encouragement and accountability when you’re tempted to skip that workout.

Think of it like this: Would you try to fix your car without a mechanic? Probably not. A professional takes the guesswork out of fitness and sets you up for long-term success.

Ready to Make This the Year You Stick With It?

If you’re tired of setting the same goals every year and want to actually achieve them, I can help.

I work with clients who are ready to make lasting changes—without the overwhelm, the fads, or the guilt. Together, we’ll create a plan that works for you, so you can feel stronger, healthier, and more confident in 2025.

Click here to Apply (and see if we're a good fit)

P.S. Not ready to take the plunge? No problem. Start with this: Write down your #1 goal and share it with someone you trust. Accountability starts with action, and small steps lead to big wins.