From Resolution to Routine: Fitness Goals After the January Rush
Many people start fitness goals in January, but lasting success comes from building realistic, enjoyable habits, tracking progress beyond the scale, and staying patient and consistent with support from professionals and community.
January arrived with big intentions. Gym parking lots are full, walking trails are busy, and conversations often include phrases like “new year” and “fresh start,” but by the end of the month many of those well-meaning fitness goals begin to fade. Studies show that a large percentage of people abandon their New Year’s resolutions within the first few weeks, often not due to lack of motivation, but unrealistic expectations, lack of accountability or support, and not building habits that fit daily life.
Keeping a fitness routine into February and beyond doesn’t require extreme workouts or rigid plans. Local fitness professionals recommend consistency, realistic expectations, and finding movement you actually enjoy are the real keys to long-term success.
ADMA Elite Training owner Anthony Abbott offers clients Inbody scans, a popular body composition analysis tool used in a fitness setting to measure lean muscle mass, body fat percentage, water distribution, and overall body composition. Abbott, SCDEA homeowner, says it’s a great tool to help make reasonable goals and recommends re-testing throughout your fitness journey to stay on top of those goals.
Fitness professionals also suggest setting smaller “win goals”- instead of working out an hour every day, set a goal of 20 to 30 minutes a day, three times a week. Focus on habits that make fitness automatic, such as taking a morning walk at the same time each day or going to the gym after work. Use the same trigger-stretching after dinner or walking after dropping the kids off at school. Choose an activity you enjoy, like walking while listening to a podcast, dance classes, swimming, group fitness, yoga, golf, hiking, or pickleball. The best workout is the one you want to do again. Laying workout clothes out the night before, keeping walking shoes in your car, home workouts, and choosing a gym close to home or work are a few small habits that will help achieve the larger goal.
It is important to track progress beyond the scale. Are your energy levels higher? Do you have more strength? Has your mood improved? Are you sleeping better? How is your endurance? Take measurements to see if you are losing inches.
Abbott says it’s beneficial to have a good support system and be around like-minded people. He says to stop comparing yourself to others and adds that social media is not reality. Apps like MyFitnessPal and LoseIt are available to help track fitness and nutrition, allowing you to log your daily eating and learn what habits need to be changed.
“Nothing is done quickly,” says Abbott. “Put in the time and be patient with yourself.” Fitness goals are a marathon, not a sprint. Learn how to fuel your body properly and find an activity you look forward to doing. Don’t be afraid to fail. Invest in your health all year long by changing a few things at a time, surrounding yourself with a good support system and building habits that fit your daily life. Setting yourself up with manageable goals will help you carry your resolution through January and the rest of 2026.
We would like to congratulate ADMA Elite Training for becoming a certified DEKA training facility, which is a functional fitness event designed to assess overall physical conditioning. They will now be able to host DEKA competitions at ADMA.
Photos courtesy of Anthony Abbott.
