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Fitness Resolution for the New Year: What You Need to Know and Do

Dec 31, 2018

Fitness Resolution - January 1st, 2019It’s that time of the year again… Fitness resolution time!

Are you ready?


Set up for success, or what?

I truly hope so!

The floodgates will soon open, both in the gym and in your mind.

The time is now and we must be fully equipped with our tools for success.

There are things you need to know… must know.

I am here to help, as I really want you to reach your goals and become driven for the New Year.

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What is a Fitness Resolution?

Having a fitness resolution, in my opinion, is always silly.

But, do I always have one?


Though they are silly, and kind of analogous to failure, I truly do see the benefit.

Why you may ask?

Well, the truth is, a fitness resolution is the seedling to a bigger fitness goal that you can, and should, pursue.

You tell yourself, “Okay, it’s almost 2019, I’m not where I want to be physically, so I will make a resolution to visit the gym.”

This resolution can be very wide-ranging in parameters, though.

Usually, a fitness goal is far more specific than a fitness resolution.

The resolution is the loose promise to yourself — the fitness goal, however, should always be a S.M.A.R.T. Goal.

What is a SMART Goal?

It is a goal that is:






Fitness Resolution - SMART Goal

Why does a goal like this matter?

Well, because you are applying the proper parameters to achieve the goal and track your success.

I love and loathe fitness resolutions for this alone — because they lead to SMART goals, but they aren’t them.

BELOW: Make Your New Year’s Resolutions Stick (How to Properly Build a Habit)

Related: S.M.A.R.T. Goals for Weight Loss & Fitness


Making the Most out of a Fitness Resolution

The first step to making the most out of your fitness resolution is getting real specific.

Like I said, telling yourself your going to start going to the gym is good.

But, it isn’t great.

What is your timeline? 

How are you going to approach the exercises?

Will you be going with family or friends?

Fitness Resolution - Tracking FItness

Having these specifics is how you will separate yourself from life-long, active, fit individuals and those who make a fitness resolution every year and stick to it for roughly one, two, or three months tops!

A resolution, especially a fitness resolution, should push you towards a life change.

You should be working towards a new habit, routine, or SMART goal.

Let that initial seed you plant in your mind blossom into a real, attainable and trackable goal.

Related: Are You Working Out Hard Enough? 5 Reasons to Keep Going


The Importance of Starting “NOW”

Fitness Resolution - Start NowA fitness resolution for the New Year is all well.

However, you shouldn’t put the start of a positive, progressive task and goal put on the backburner.

If you are reading this on New Year’s Day, it is time to start!

But, on the other hand, if you are reading this after the new year, please understand you must still start NOW.

A lot of people limit themselves by focusing on the 1st as their start date, and if they miss it, oh well…

Oh well, NOTHING.

Not this year.

Who cares if you miss the 1st?

It’s time to change your life around, stick to your “fitness resolution” and make the positive changes you need.

You’ll be amazed by how much you can accomplish right away, while others, who did start on the 1st, give up a few months in.

The most important things are to start ASAP and STAY CONSISTENT!

Related: Motivation to go to the Gym Alone: Drive vs Motivation


Begin at Your Level (Fat Loss)

Fitness Resolution - Weight LossIf you are new to fitness or starting again after a long hiatus, you need to begin at your current level.

Another huge reason people give up on their fitness resolution so quickly is that they start off too hard.

For those trying to lose weight, they’ll go in and hit the treadmill for an hour (or more).

That is good, it is healthy, and it works.

But, as a newbie, you will be prone to burn out and immense fatigue.

EASE into your newfound fitness routine.

For weight loss, try a few different cardio machines for 10-15 minutes a session.

This will let you become acquainted with how they work and not burn out right away.

Don’t think because you have to lose a ton of weight that you need to start off with the mindset of a marathon runner.


Begin at Your Level (Bodybuilding)

Fitness Resolution - BodybuildingFor those looking to bodybuild and gain muscle, you also need to begin at your level.

A lot of people give up on their dreams of being fit, looking muscular and impressive because it doesn’t happen instantly.

Well, duh, that’s obvious!

You can’t avoid fitness and weightlifting for your entire life and expect to get ripped in one, two or three months time.

Although, as a beginner, you will see those newbie gains come in fairly quickly.

Since you will be coming in from a sedentary lifestyle, the muscle building will start off rapid and taper off eventually.

This can be another reason that people give up — they hit a plateau from beginner to intermediate.

Well, don’t worry about that.

Begin at your level, work on progressive overload, and be happy that you’re working towards better health.


Manage Your Expectations

Lastly, you need to manage your expectations in the gym.

Your journey is just beginning; all of this is very new.

Whether it is weight loss or muscle gain, you must realize that the journey is long.

Sure, you may be starting on January 1st, but that doesn’t mean you’ll be done by next January.

A year is but a drop in the pond for your fitness and health.

Also, if you track your progress, you are more than likely going to continue to strive.

This can mean tracking your nutrition, logging your workouts, and knowing how many calories are burnt.

Once you’ve taken these steps, you are on the way to acknowledging your goal and managing your expectations.

Then, and only then, have you turned your fitness resolution into a tangible goal!

BELOW: Understand the Realistic Gains Possible as a Natural Lifter


Helpful Tips

  1. If you can, try to bring a friend with you when you start your fitness journey
  2. For extra pressure to stick with it, make a bet with a friend or family member (ie: I bet you $100 I’ll stick to my fitness journey for at least 6 months)
  3. Though the knowledge, videos, and training can be found for free online, you may be someone who is interested in personal training or online coaching
  4. For those of you who are extremely busy (family, kids, health issues, work, etc.), maybe you can invest in a home gym for your fitness resolution
  5. Always practice a safe fitness routine (consult a doctor if you are new to the gym) and lift carefully if you never have before
  6. To lift safer and more efficiently, check out our weightlifting accessories, as they may be just what you need

Fitness Resolution - Dark Iron Fitness Weightlifting Accessories