Every January, millions of us start the year determined to get fit finally. Yet, according to a study by Strava, most New Year’s resolutions fail by January 19th—a day so infamous it’s earned the nickname “Quitters’ Day.” The good news? Breaking the cycle is possible with the right strategy.
Joe Clark, Personal Training Lead at Life Time Chestnut Hill, shares his expert advice on staying committed and building sustainable fitness habits beyond the hype of January. Whether you’re starting fresh or coming back from a hiatus, these tips will help you turn your ambitions into sustainable habits — and keep you out of that dreaded “resolution dropout” category.
“Setting realistic fitness goals for the New Year involves a balance of ambition and practicality,” Clark explains. He suggests breaking down broad aspirations into specific, actionable steps to get started. “Instead of vague goals like ‘get in better shape,’ aim for something measurable, like ‘increase my squat by 20 pounds’ or ‘lose 5% body fat.’ This gives you a clear target to aim for.”
Clark also recommends setting both short- and long-term goals. “Short-term goals—weekly or monthly—should be stepping stones to your long-term goal. This way, you can stack up small wins and stay motivated along the way.”
For some people, tying fitness goals to a specific event, like a marathon or vacation, can be motivating. “Having a deadline … can increase motivation and improve adherence to fitness goals,” Clark says. “Deadlines create a sense of urgency and purpose, which helps track progress and create a sense of achievement.”
That said, he advises against relying solely on deadlines. “Not everyone thrives under pressure … and the intense focus on one event can sometimes lead to burnout or disappointment if goals aren’t being met.” If you’re deadline-driven, balance these with ongoing habits that can last long after the event.
The biggest challenge with New Year’s resolutions is staying consistent past the initial excitement. The study by Strava found that most people abandon their fitness goals by January 19, now known as “Quitters’ Day.”
However, Clark emphasizes that success comes from steady progress, not perfection. “Consistency is the secret sauce. Even if you’re busy, showing up regularly matters more than doing everything perfectly,” he says. Start with manageable workouts—two or three sessions a week—and build from there.
To make fitness a sustainable habit, Clark encourages clients to focus on activities they genuinely enjoy. “Whether it’s a group class, cycling, or hiking, make exercise feel fun!” Choosing activities that excite you makes it easier to stick with your plan.
Partnering with a friend can also turn workouts into a social activity. “Pairing up with a friend, colleague, or loved one … can make exercising feel more like a fun outing than a chore.”
Finally, revisit your motivation when things get tough. “Dig deep into finding your ‘why’—whether it’s your family, an event, or something that puts you in a good headspace.”
“Progress isn’t always linear, and slow improvements are still progress,” Clark says. Plateaus can feel discouraging, but he emphasizes focusing on non-physical victories like increased energy, better sleep, or improved mood.
Clark suggests shifting your focus to smaller, achievable goals if you’re feeling stuck. “Whether it’s mastering a new exercise or improving your endurance, setting new, smaller goals can reignite your motivation.” And remember: “Consistency is key. Staying committed, even when results seem slow, will eventually lead to breakthroughs.”
It’s easy to let fitness slide when life gets hectic, but Clark stresses that your health should always remain a priority. “Sometimes we forget that health is wealth, and when we neglect our own health, it eventually catches up to us—low energy, injuries, or discomfort,” he says.
The key to balancing fitness with a packed schedule is keeping it simple and efficient. “Moderate to intense full-body workouts a few times per week can help keep the needle moving in the right direction, even with limited time,” Clark shares.
As a father and leader of a team of over 30 trainers at Life Time, a members-only athletic country club, Clark knows how challenging it can be. “It isn’t always the easiest thing to get my workout in, but I get it done because I want to be the best version of myself for my family and my team.”
His advice? “Prioritize consistency over duration. Aim for regular, manageable sessions rather than long, sporadic workouts. Treat your workouts like appointments in your calendar and make them non-negotiable. This ensures you stay a priority without feeling overwhelmed.”
Success doesn’t stop with your workouts. Clark encourages incorporating more movement into daily life, like taking the stairs or walking after dinner. “Ten thousand steps per day is something I am a stickler for with my clients,” he says. These small changes make maintaining other habits, like proper hydration, sleep, and nutrition easier.
Clark also recommends taking rest days and focusing on recovery. “Life happens. If something isn’t working or you hit a roadblock, adjust your approach or timeline instead of abandoning the goal entirely.”
If you’re ready to turn your resolutions into results, Life Time’s trainers and wellness experts can help you create a plan that works for your lifestyle and goals.
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