How to Make Your New Year's Fitness Resolution Stick in 2025
A new year, a new you!?
After weeks of overindulging in all the festive treats, the year has come to an abrupt end and all that's left to remind you of the good times is a few extra pounds of waistline wobble. Sound familiar?
Every year, thousands of us vow to make the new year our healthiest and fittest ever. Yet a colossal 43% (a study by Sundried) of people give up their New Year’s fitness resolutions by February. Let’s make sure you’re not one of them in 2025!
We all know the drill: you hit January like a bat out of hell but by the end of the month, your motivation has faded and your gym shoes are gathering dust in the wardrobe. Thankfully you’re not alone and it doesn’t have to be that way. Start the way you mean to go on in 2025 by following these top professional tips on how to make it your fittest year to date. Let's do this!
Martin Ebner’s Proven Approach
Meet Martin Ebner, the heart and soul behind Ebylife and someone who knows a thing or two about making fitness work in real life. Martin’s philosophy is all about keeping things practical, sustainable and most importantly, enjoyable. He integrates holistic health and a hybrid personal training model, offering both in-person and online coaching to fit any lifestyle. He’s here to help you navigate the ups and downs of building a healthy routine, without the guilt trips or unrealistic demands.
Why Do Most New Year’s Fitness Resolutions Fail?
New Year’s fitness resolutions commonly fail because they tend to be:
Unrealistic and overambitious.
Too vague, lacking specificity or without proper planning.
Focused solely on outcomes rather than processes.
By mid-January or February, many resolutions fall by the wayside. Motivation drops, social situations challenge progress and without a structured support system, it’s easy to quit at the first sign of difficulty.
According to recent statistics on New Year’s resolutions, only a small percentage of individuals manage to stick to their resolutions beyond the first month, primarily due to unrealistic expectations and lack of planning.
Martin’s advice? Focus on setting clear, manageable goals, building a process-oriented approach and getting the right support, be it a friend, a class or a coach. This will help you overcome those early setbacks.
How Do I Set Realistic Fitness Goals for 2025?
Let’s start by getting real. You need fitness goals for the new year 2025 that are realistic, practical and sustainable.
Here are some tips for setting realistic goals:
Identify Your 'Why': Whether it’s to lose weight, gain muscle or boost energy, knowing why you’re doing this is crucial.
Write Down Achievable Goals: Set goals that are practical, like completing a simple calisthenics routine or going for outdoor runs twice a week. While it’s great to dream big, if you’re new to fitness or are returning after a prolonged period of inactivity, start by setting small achievable goals that will help keep you motivated.
Enjoy the Process: Remember, it's not about sprinting to the finish line; it’s about enjoying the journey, one stride at a time. If you can get lost in the process, you stand a far better chance or doing it forever. Think of it as a lifestyle change, not a short-term solution to a long-term issue. It won’t happen overnight!
What Should I Include in My 2025 Fitness Plan for Real Results?
Now that you’ve got your fitness goals set for 2025, it’s time to map out a workout plan.
Here’s what to include in your workout plan:
Exercise Type: Running, yoga, calisthenics, outdoor workouts, weightlifting or functional strength training, etc.
Frequency: How many times a week will you work out? If you’re new to exercise, we recommend you start with 1-2 workouts per week. You can increase workout frequency as you’re adherence improves.
Workout Length: Are you shooting for 30 minutes or an hour? Be honest with yourself about how much time you can dedicate to each workout.
Exercises: Squats, push-ups, planks - define what works for you. If you hate a certain exercise, don’t do it. For every exercise that you hate, there’s plenty that you’ll love. A big part of sticking with a fitness routine is about creating positive experiences.
Sets and Reps: How many sets and reps for each exercise. 2-3 sets is generally enough when you’re getting started. You can increase the volume as you go.
Having a plan means you know exactly what to do and when to do it!
Find Your Motivation Partner: The Power of an Exercise Buddy
Let’s face it, some days the hardest part is just getting started. That’s where a workout buddy can come in handy. Everything just feels more achievable when done with the help of a supportive sidekick. It’s also a lot harder to bail when you know someone else is there waiting and depending on you to show up.
Plus, working out with a friend is just more fun. You can laugh at each other’s awkward burpees, share the struggle and celebrate the little victories, like not collapsing during planks. Accountability is great, but friendship? That’s the secret sauce.
Gear Up for Success: Invest in New Activewear
You know what they say, look great, feel great. When you dress for success, you’re already setting yourself up with a winning mindset. Treat yourself to some new workout clothes. It’s not just retail therapy (though it totally counts); there’s actually some science behind it! It’s called enclothed cognition and it means that the clothes you wear can change how you feel and perform.
Put on those new Lululemon leggings or Gymshark vest and suddenly, you’re not just “going to the gym”, you’re dressed to impress and ready to smash a workout. And hey, if nothing else, it's an excuse to hit those winter sales.
Find Your Tribe: Join a Group Fitness Class for Motivation and Fun
If working out alone makes you want to hit the snooze button, group fitness might be your answer. It’s about finding your tribe, people who inspire you, motivate you and make the journey more fun.
Group classes bring motivation, support and a little healthy competition. Whether it’s spin, yoga or CrossFit, seeing other people push through can make you want to dig a little deeper. Plus, you get that sense of community, everyone sweating together, cheering each other on and high-fiving at the end. Group fitness creates a truly rewarding and enjoyable experience.
Smash Your Fitness Goals: Hire a Personal Trainer for Tailored Success
Ready to transform your fitness in 2025? Book a personal training session with Martin today!
At Ebylife, we are committed to helping you achieve your 2025 fitness goals.
Our hybrid model means you can get in-person sessions when you need that extra push or online guidance when life gets busy.
We tailor every session to you, making sure your form is on point and your goals are within reach. A personal trainer isn’t just for celebrities; it’s for anyone who wants that extra edge.
Keep Your Routine Fresh and Fun: Mix It Up for Maximum Gains!
Learn the best running tips for fitness and endurance in our Running Guide.
Interested in learning more about function strength training? Check out our Blog for inspiration.
Explore ways to live longer, The Secret to Longevity.
Try adding calisthenics to your routine for bodyweight-based strength training in our Bodyweight Training.
Take your workouts outdoors for a change of scenery and fresh air, which can make exercise feel less like a chore and more like an adventure. Find the perfect outdoor routine with our Outdoor Workouts Guide.
Try the latest 2025 trend, hybrid virtual and in-person fitness classes, to keep your New Year’s fitness resolution exciting.
Celebrate Your Hard Work: Reward Yourself
You work hard, you deserve a reward! And no, we’re not talking about jumping face-first into a cheesecake (though, balance is key). Think about a massage after a particularly tough month, a new pair of running shoes when you hit a milestone or even a relaxing day off when your body tells you it’s time. Rewards keep you motivated and remind you why the journey is worth it.
Stay Motivated by Tracking Your Progress
Tracking progress isn’t just about numbers on a scale. It’s about celebrating every milestone, whether big or small and using that progress as fuel to stay motivated. Take photos, write down how many push-ups you did on day one versus another or track your energy levels. Fitness isn’t just about losing weight; it’s about gaining strength, feeling better and living well. When you see how far you’ve come, it keeps you going.
Embrace Change: Stay Flexible and Keep Moving Forward
Life happens. Sometimes you miss a workout and that’s perfectly fine. Flexibility is about understanding that fitness is a journey and adapting when things don't go as planned keeps you resilient. Sometimes you miss a workout and sometimes you have to skip that yoga class because of a work meeting or your kid’s soccer game. And that’s okay! The key is flexibility.
Missing a day isn’t failure; it’s just a hiccup. The important thing is getting back on track as soon as possible. Consistency beats perfection every time. Remember, progress is made in the long run, not in flawless days.
Nourish Your Body for Success: Focus on Nutrition in 2025
Discover how our diet plans can support your fitness goals and health journey in 2025.
If you're looking for structured support, you might consider our Weight Loss Diet Plan for Women and Weight Loss Diet Plan for Men designed by experts to help you maintain balance and reach your weight loss goals effectively.
If building muscle and size is your goal, our Bulk Up Diet Plan is perfectly crafted to support muscle growth for men.
Good nutrition fuels your body, helps you recover faster and maximizes the benefits of all your hard work. Think of it as giving your body the premium fuel it needs to run smoothly.
Overcoming Fitness Setbacks in 2025: You Got This!
To recap: set realistic goals, make a plan, consider training with an exercise buddy, treat yourself to some new workout gear, join a group class, consider hiring a personal trainer, mix up your routine, reward yourself, track your progress, stay flexible and keep focused on nutrition.
This journey is about making lasting changes, not chasing perfection. Take it one day at a time, celebrate every win, no matter how small and keep pushing forward. You’ve got this!
