EVERY January, gyms are packed with people eager to kickstart their New Year fitness resolutions. However, as the novelty wears off and unrealistic expectations take hold, many find it challenging to stay consistent.

While the early motivation is strong, sustaining that drive beyond the first month becomes the true test for many gym-goers.

Gym instructor Sharain Shahrudin observed a significant increase in gym attendance this January, a trend that occurs consistently every year.

He said that after the holidays, many people share the same goal of getting fit and shedding the extra weight.

“I definitely think it is fair to assume that the increase in attendance is linked to people’s New Year resolutions. After the holiday season, we tend to indulge a bit more, and then there is that moment when the year shifts and we feel like it is the perfect time to get back on track.

“New Year’s resolutions are a big deal and getting fitter, healthier and hitting the gym are top of the list for many,” he said in an interview with Sinar Daily.

Sharain believes that many people find it challenging to stay consistent with their fitness goals once the initial excitement wears off because keeping up with resolutions can be difficult.

He pointed out that while people often start with the best intentions, attempting to do too much too quickly can be overwhelming and lead to burnout.

On top of that, he highlighted that life does not slow down — work, family responsibilities and the need for relaxation can quickly interfere with staying on track.

“For me, goal-setting is crucial when it comes to sustaining motivation. Without clear goals, it can be hard to stay on track and keep moving forward. My advice to beginners is to start with small, achievable goals.

“You do not need to set your sights on something huge right away, like climbing a mountain. Instead, focus on something manageable, such as committing to a brisk walk every day.

“Achieving balance is key. Schedule your workouts just like any other important task, and choose an activity you enjoy while selecting a gym that is convenient for you. If you miss a session, do not worry, simply get back on track the next day,” he said.

Agreeing with Sharain’s perspective, renowned fitness instructor Kevin Zahri pointed out that many people struggle to stay consistent with their fitness goals once the initial enthusiasm of the New Year fades.

He explained that this often occurs when individuals begin with high energy and strong resolve but set unrealistic expectations that are difficult to sustain over time. As a result, when the outcomes do not meet their expectations, they lose momentum and motivation.

“To achieve lasting success, it is important to set realistic and achievable goals. While big dreams are motivating, breaking them down into smaller, manageable milestones helps prevent anxiety and keeps the journey going.

“Creating a routine that becomes part of your lifestyle, focusing on activities you enjoy and integrating small changes into your daily routine make it easier to stay committed.

“Rewarding yourself by celebrating these small wins is crucial, as is acknowledging non-scale successes — such as improved energy or strength — as these are just as important as weight loss progress,” he told Sinar Daily.

Kevin also highlighted the importance of goal-setting in staying motivated, emphasising the need to visualise your fitness journey and tailor your aspirations to feel attainable.

He advised that if the path forward seems unclear, it is crucial to reassess and refine your goals, ensuring they remain practical and aligned with your true objectives.

“From my experience working with participants in my Cabaran 30 Hari weight-loss programme, many of whom are full-time professionals, I have seen how effective time management is in balancing busy schedules while staying committed to fitness goals.

“The success of these individuals is often supported by our online programme, which provides the necessary guidance and education. Despite their hectic lives, they have learned how to prioritise exercise, sports and self-care.

“Time management, while often underestimated, is essential for creating space for personal health and fitness, especially as life becomes busier post-New Year,” he added.