Most people who vow to join a gym in the New Year check out by February! Here’s how personal training will keep you accountable to your goals, and how to stick to those resolutions, all year round.

Your personal trainer will motivate you to get up and see your workout through. They become your personal cheerleader and journey with you to reach your goals. Follow these tips to stay on track:

Make your exercise resolutions a friendly affair

and rope in your bestie! Bodyback offers two-for-one packages. Click here!

Set specific and reasonable goals

Don’t just say you want to lose weight or set a higher bench press goal. Say, “I want to lose 10kg this year”, or, “I want to add 10kg to my bench press”.

Create a set schedule and stick to it.

Shake things up and never get bored!

Your personal trainer will know when you’re plateauing, and when to alter your workout to keep it interesting.

Be gentle on yourself.

Rome wasn’t built in a day, so if you fall off the wagon, get up and pick up where you left off.

10 Great Tips

The start of a new year is the perfect time to turn a new page, which is probably why so many people make New Year’s resolutions. The new year often feels like a fresh start and a great opportunity to change bad habits and establish new routines that will help you grow psychologically, emotionally, socially, physically, or intellectually.

Of course, resolutions are much easier to make than to keep, and by the end of March, many of us have abandoned our resolve and settled back into our old patterns.1 Part of the problem may be that we do not know how to keep New Year’s resolutions, despite our good intentions.

Why We Make Resolutions

Why do millions of people resolve to change at the beginning of every year? A series of studies into what researchers have dubbed the “fresh start effect” has looked at how temporal landmarks can motivate aspirational behaviors.

The new year feels like a new beginning, which is why so many people often set lofty resolutions during these times. While this practice can sometimes lead people to bite off more than they can chew, going after resolutions can also present great opportunities to overcome struggles with willpower, determination, and ingenuity.

Perceptions of the success of these resolutions vary. In one study, only around 12% of people who make New Year’s resolutions felt that they were successful in achieving their goals.3 Some of the most common resolutions include:

• Losing weight
• Sticking to a healthier diet
• Exercising regularly
• Making better financial choices
• Quitting smoking
• Spending more time with family

While many people feel that they don’t achieve their resolution goals, one study showed that those who set New Year’s resolutions are 10 times more likely to actually change their behaviour than people who don’t make these yearly goals.

So how long do resolutions last? While most surveys suggest that the majority of people don’t stick with their New Year’s resolutions for long, one 2020 study found that 55% of participants considered themselves successful at sustaining resolutions after a year.5

In that study, researchers found that people were more successful at keeping approach-oriented goals (such as changing eating or sleeping habits) rather than avoidance-oriented ones (which are motivated by a desire to avoid something). 

Even if resolutions don’t always stick, that doesn’t mean that resolutions aren’t worth making. One survey conducted by YouGov found that people who planned to make New Year’s resolutions were more optimistic about the future.

So, what can you do to make it more likely that you will keep your next resolution? The following tips may help you beat the odds.

Choose a Specific Goal

Every year, millions of adults resolve to “lose weight,” “be more productive,” or “get in shape” during the next year.1 Instead of selecting such an ambiguous goal, focus on something more concrete that you can realistically set your sights on. In other words, choose a very specific, achievable goal.

Limit Your Resolutions

While you might have a long list of potential New Year’s resolutions, Richard Wiseman, a professor of psychology at Hertfordshire University, suggests that you pick just one and focus your energies on it rather than spreading yourself too thin among a number of different objectives.

Put Time Into Planning

Don’t wait until the last minute to choose your goal. Picking wisely and putting in extensive planning are essential parts of achieving any goal. Experts suggest that you brainstorm how you will tackle a major behaviour change, including the steps you will take, why you want to do it, and ways you can keep yourself on track.

Start With Small Steps

Taking on too much too quickly is a common reason why so many New Year’s resolutions fail. Starting an unsustainably restrictive diet, overdoing it at the gym, or radically altering your normal behaviour are surefire ways to derail your plans. Instead, focus on taking tiny steps that will ultimately help you reach your larger goal.

Avoid Repeating Past Failures

Another strategy for keeping your New Year’s resolution is to not make the exact same resolution year after year. “If people think they can do it, they probably can, but if they’ve already tried and failed, their self-belief will be low,” Wiseman explained in an interview with The Guardian.

If you do choose to reach for the same goals you’ve tried for in the past, spend some time evaluating your previous results. Which strategies were the most effective? Which were the least effective? What has prevented you from keeping your resolution in past years?

Remember That Change Is a Process

Those unhealthy or undesired habits that you are trying to change probably took years to develop, so how can you expect to change them in just a matter of days, weeks, or months? Be patient with yourself. Understand that working toward your resolution is a process. Even if you make a misstep or two, you can restart and continue on your journey towards your goal.

Get Support

Yes, you’ve probably heard this advice a million times, but that is because the buddy system actually works. Having a solid support system can help you stay motivated and accountable.

Renew Your Motivation

When you face such moments, remind yourself exactly why you are doing this. Think about (or write a list to keep handy) what you have to gain by achieving your goal. Finding sources of inspiration can keep you going when times get tough.

Keep Working on Your Goals

If your current approach is not working, reevaluate your strategies, and develop a new plan. Being flexible with your plan—and even your end goal—will help you be successful.

Learn and Adapt

Encountering a setback is one of the most common reasons why people give up on their New Year’s resolutions. 

Get in touch with BodyBack’s expert fitness trainers for the best advice on your fitness goals and diet plan.