Whether you are a couch potato or fitness aficionado, the start of a new year is a great time to take up an exercise goal. The challenge, of course, is seeing it through. A 2020 study of more than 1000 participants found that only about successfully sustained their resolutions for a year. I, for one, have tried and failed for years to tick running a half-marathon off my bucket list. I am determined for 2025 to be different. So how do you set yourself up for success?
Well, to start, you may need to re-evaluate your resolution. Most guidance from public health organisations, like the , suggests establishing physical activity goals focused on achieving a certain outcome. Known as performance goals, these can include aims like walking 10,000 steps a day, losing a certain amount of weight or, in my case, running a half-marathon.
However, a suggests that people should only set a performance goal when they have the knowledge, ability, commitment and resources necessary to achieve it. Otherwise, outcome-based goals may actually hinder rather than help fitness ambitions. This makes sense: once you become overwhelmed, discouraged or frustrated, it is easy to throw in the towel and tell yourself you will try again next year.
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For instance, I called it quits on running last year after I tweaked my knee. If I had invested in a proper pair of running shoes and learned the importance of mobility exercises before I began training, the injury probably could have been avoided.
This is why at Southern Cross University in Australia and his colleagues suggest that people, especially those new to working out, opt for learning goals rather than performance ones. The focus here is on developing strategies that are involved in performing a certain task. So, instead of aiming to walk 10,000 steps a day, you would find three new walking routes to enjoy. Or, in my case, I would learn how to run without injuring myself!
However, this doesn鈥檛 mean everyone should abandon outcome-based goals. Some people might just want to focus on learning-based goals before adding performance targets into the mix. Combining the two may also be beneficial. For instance, participants in who were assigned a learning goal performed better if they had also set a performance goal for themselves 鈥� though the context was a business simulation, not exercise.
There are other factors to consider when creating a fitness goal, too. In a 2021 study, Christina Gjestvang at the Norwegian School of Sport Sciences and her colleagues monitored who were new to exercising and had recently joined a gym. After one year, only about 17 per cent of them worked out at least twice a week, and three factors significantly increased their likelihood of doing so.
The first was enjoyment. People who found exercise satisfying, fulfilling or pleasurable were 84 per cent more likely to work out regularly than those who didn鈥檛. If your aim is to become more active, try experimenting with different types of workouts until you find one that you look forward to. And don鈥檛 be afraid to think outside the box 鈥� I have a friend who is absolutely smitten with trampolining.
Commitment was the next best indicator of whether someone would consistently work out. Participants who felt confident they would still exercise even when tired, working late or going through a stressful life event were 73 per cent more likely to regularly attend the gym. Making exercise a priority is crucial. Map out where you can squeeze it into your schedule, even if that means cutting back on other obligations or activities.
The third predictor was social support. Those who said they had friends or family who exercised with them, encouraged them to work out or helped them plan activities around the gym were 16 per cent more likely to become regular exercisers. So, ask your friends and family to hold you accountable. Or, consider getting a fitness buddy. In a , 774 college students were paid every time they hit the gym, though some of them also had to bring a friend. This group visited the gym 35 per cent more frequently than those who cashed in whether they brought a pal or not, suggesting that buddying up can improve workout consistency.
In summary, setting yourself up for success when it comes to fitness resolutions means choosing the right goal for you, making exercise fun, devising a plan to stick with it and finding some form of social support. As for me, I鈥檓 hoping that this year I will finally cross the finish line.
