The easiest way to keep fitness resolutions is to break one big goal into 12 smaller monthly goals. Start by defining what “getting in shape” means to you, then build one habit at a time: better eating, regular cardio, strength training, new activities and regular check-ins. Small monthly wins keep you motivated long after January.
A new year usually brings a fresh list of resolutions. Big or small, sticking with yours can start to feel overwhelming fast. But instead of giving up or quietly changing your goal when things get hard, remember the line often attributed to Vince Lombardi: “It’s not whether you get knocked down; it’s whether you get up.”
In more than 30 years as a personal trainer in San Diego, I’ve seen that the people who succeed don’t rely on willpower alone. They break a big goal into small, specific steps. So here’s a month-by-month guide built around one of the most common goals of all: getting in shape.
Why most fitness resolutions fail
Most resolutions fail for a few predictable reasons. The goal is too vague (“get healthy”), the plan changes everything at once, or nobody tracks progress, so motivation fades by February. Small monthly goals, on the other hand, give you a clear target, a sense of progress and a reason to keep going.
A month-by-month plan for your fitness resolutions
January: Create a game plan
You can’t reach a goal without a plan. So grab a pen and a calendar. First, decide what “getting in shape” means to you. Is it losing 10 pounds? Running a mile without stopping? Doing your first pull-up? Then work backward and give each month a smaller step toward that goal. Also, take a few starting measurements or photos.
February: Build healthier eating patterns
Healthy eating supports every one of your fitness resolutions. So rather than cutting out carbs or overhauling your diet overnight, make small changes. For example, add protein to every meal, eat more vegetables and fruit, and drink more water. Small changes won’t leave you with intense cravings or a binge on your “cheat day.” My meal prep tips can help.
March: Start a cardio routine you enjoy
Now build a cardio habit, and make it interesting. Instead of “I’ll walk on the treadmill five times a week,” try “I’ll explore a new San Diego neighborhood on my walk or run each weekend.” Aim to work up toward the CDC’s recommendation of 150 minutes of moderate activity a week.
April: Add strength training
Next, give your fitness resolutions a boost by adding strength training at least 2 days a week. It builds muscle, supports your joints and bones, and keeps things fresh. If you’re new to lifting, work with a trainer so you learn good technique and the right progressions. (Honestly, you can start strength work in January too. The earlier, the better.)
May: Try a new activity
After a couple of months of steady training, motivation can dip. So that’s the perfect time to try something new, like a new class, pickleball, paddleboarding on Mission Bay, or a rec league. Novelty keeps you engaged and still moves you toward your goal.
June: Check your results
Halfway through the year, it’s time to take stock. Compare your measurements, workouts and eating habits to January. Then celebrate what’s working, and pick one or two areas to improve. If healthy eating has slipped, choose one small step to get back on track. Also, check in on your mindset for the second half of the year.
July: Set a fun challenge for your fitness resolutions
Now add a little competition to keep things exciting. Sign up for a 5K, a charity walk or a strength goal like a new deadlift personal record. Above all, pick something fun and high-energy.
August: Reward yourself
If you’ve stuck with your monthly goals, treat yourself to something that fits your new lifestyle, like new workout gear, running shoes or clothes that fit your changing body.
September: Increase the intensity
As fall gets closer, don’t let your fitness resolutions coast. Instead, step it up with slightly heavier weights, faster intervals or longer sessions. Push yourself, but progress gradually so you don’t get hurt.
October: Find your community
At this point, training with other people can light your motivation back up. Recruit a workout partner, try couples workouts, or join a group. In fact, by now you may be the one inspiring everyone else.
November: Plan for the holidays
The holidays are when a lot of fitness resolutions fall apart, so adjust your plan instead of ditching it. Keep your workouts on the calendar, and enjoy a slice of pumpkin pie without the guilt. After all, the goal is balance, not restriction. For more, read my tips for eating out on a diet.
December: Look back and celebrate
Congratulations! Now take new measurements and look back at the highs and lows of your year. Then give yourself credit for everything you’ve achieved, and use what you learned to set next year’s goals.
Tips for keeping fitness resolutions all year
- Write it down. An exercise journal keeps you honest and shows your progress.
- Schedule workouts like appointments. Consistency beats intensity.
- Expect setbacks. Missing a week isn’t failure. Just get back on track the next day.
- Get support. A trainer, partner or friend adds accountability.
Reach your fitness resolutions with a San Diego trainer
Hit your goal, fall short or blow right past it, either way a month-by-month plan gives you the tools to keep improving. In my private studio in Bay Park / Morena, I build one-on-one programs using the Chris Keith Method and check progress with you along the way.
Ready to make this the year your resolutions stick? Text Chris at (619) 840-9099 for a free consultation.
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
What are good fitness resolutions?
Good fitness resolutions are specific and measurable. For example, walking 30 minutes five days a week, strength training twice a week, running a 5K by spring, or adding protein to every meal. Specific goals are easier to plan for and track than vague ones like getting healthy.
How do I stick to my fitness resolutions?
Break your big goal into smaller monthly steps, schedule workouts like appointments, track your progress in a journal, and get support from a trainer or workout partner. And when you slip, start again the next day instead of waiting for next year.
How long does it take to see results from working out?
Most people notice more energy and better sleep within a few weeks. Visible changes in strength and body composition, though, usually take 8 to 12 weeks of consistent training and healthy eating.
Should I start with cardio or strength training?
Both matter. Adults should aim for about 150 minutes of moderate cardio a week, plus strength training at least 2 days a week. If you’re just starting out, do a little of each and build up gradually.
Chris Keith has over 30 years of personal training in San Diego (since 1995) and was voted Best Personal Trainer by San Diego Magazine. He trains clients one-on-one at his private studio in Bay Park / Morena. Learn more about Chris or contact Chris to get started.
