A survey in late 2022 found that half of Americans were hoping to exercise more in 2023, and 40% wanted to lose weight. Yet, on average, fewer than 1 in 10 people actually achieve their New Year’s resolutions.
Maybe you’ve tried but failed to stick with a New Year’s resolution in the past, whether it was starting a new weightlifting routine or eating healthier. We know how it goes. You start out strong but fizzle out by Valentine’s Day.
You can achieve your fitness goals this year, and it starts with good planning. The good news is that if you’re reading this, you’re already serious about upping your game in 2024. That’s the first step. Below, we’ve compiled a list of tips and tricks to help you achieve your fitness goals in the coming year.
Think about the deeper reasons you want to exercise. Is the goal to improve your fitness so you can keep up with your kids? Are you looking to build a more muscular physique to feel more confident? Understanding your motivations can help you stay committed and focused.
When you know why you want to achieve a specific fitness objective—whether it’s improving your health, boosting your confidence, or improving your athletic performance—it’s easier to push through challenges and stay on track.
The problem with big fitness goals (running a marathon by winter or getting perfect pecs by summer) is that they’re the first thing to get dropped when life gets hectic. Keep it simple. Dig down into what’s important to you and set realistic, achievable goals.
Start with manageable workouts and gradually increase the intensity, duration, or complexity over time. Gradual progress is more sustainable and reduces the chances of burnout. In the end, it’s not just about achieving a goal but forming new habits you’ll carry into the future.
Until the mid-20th century, most people didn’t even think about exercising. People got enough physical activity from work and a seemingly endless list of chores—from handwashing clothes to cooking to working the fields. Today, machines do most of this work for us. Which means that many of us have to put effort into getting enough movement each day.
But this doesn’t mean that exercise needs to feel like a chore. Choose activities that you genuinely enjoy, whether it’s hiking, swimming laps, or lifting weights. Finding activities you actually want to do makes it more likely that you’ll look forward to your workouts.
The quickest way to abandon a goal is to set the bar too high. Unless you’re seriously motivated to make a complete life change, your best bet is breaking up your goals into manageable chunks.
If you say you want to work out more and eat fewer carbs, for example, it’s important to define what these things mean. This is where a SMART (Specific, Measurable, Achievable, Realistic, Timely) plan can help. For example: I will eat only one starchy carb (like a banana or mashed potatoes) per day. I will exercise 5 times a week for at least 45 minutes a session. Do this for a month until it becomes a habit. Next month, start on another goal.
Share your fitness goals with a friend or family member who you know will offer encouragement and help keep you accountable. Having a support system can motivate you to stick with your goals.
If you have an exercise buddy, even better. Working out with someone else gives you an incentive to show up, and it just makes exercise more fun and interesting.
If you plan to exercise at home, creating an inviting workout space is a must. Start by designating a dedicated space within your home, whether it’s a spare room, garage, or a corner of a room.
Stock it with all the equipment you’ll need, such as an oversized gym mat, lifting bench, adjustable weight dumbbell set, and full-length mirror. Keep the area clutter-free to minimize obstacles and distractions.
Identify potential barriers that may hinder your exercise routine. This could include time constraints or non-negotiable obligations, like taking care of kids.
Try stacking activities to make efficient use of your time. It might look like taking your kids to the park or for a bike ride to get in your cardio. Combining activities can help you achieve your fitness goals without feeling selfish for making your needs a priority.
Achieving your weightlifting goals in the new year starts with the right gear. Versa Gripps are designed to enhance your mind-muscle connection by helping you focus on the movement, not your grip on the bar. It’s why Versa Gripps are trusted by athletes all over the world—including Olympians.
Engineered with proprietary non-slip material, Versa Gripps help reduce fatigue and lower the risk of injury. They’re made for all pushing and pulling exercises, so there’s no need to change gear between exercises. Versa Gripps are like hooks, straps, and gloves in one product. Pick up a pair of Versa Gripps and start training better.
