As with any other year, many of us will kick off 2023 by making New Year’s resolutions to become stronger, fitter and healthier. While only 8% of Americans stick to their New Year’s resolutions, you can be a part of that elite crew by setting achievable fitness goals and making the most of the resources available to you.
While many of the most popular resolutions revolve around fitness and a healthy lifestyle, the number one New Year’s resolution is actually to do your New Year’s resolution. Clearly, keeping the promises we make to ourselves is a challenge, and we need all the help we can get.
This article will look at how to set attainable fitness goals for 2023, a few 2023 fitness goal ideas and how to keep fitness New Year’s resolutions.
Setting fitness goals can be overwhelming no matter your fitness level. There are so many different goals to choose from, and you need to find ways to ensure you stick to whatever goals you set.
Before you set your New Year’s fitness resolutions in stone, look at these tips for setting goals that can help you achieve your New Year’s fitness resolutions:
One of the best methods for setting achievable New Year fitness plans is to use the acronym SMART, which stands for specific, measurable, attainable, relevant and time-bound. By providing a clear, reliable goal-setting strategy, SMART helps turn good intentions into results.
Here’s how SMART goals work:
If your New Year fitness goals contain each of these characteristics, you will be far more likely to reach them.
Getting caught up in how much weight you want to press or how fast you want to run a mile when setting fitness goals is easy. Keep in mind there are many aspects to fitness beyond working out. Giving yourself something to work toward outside the gym may motivate you to stay on track with your exercise schedule.
While you should still have workout goals, try to incorporate some benchmarks concerning eating right, mental well-being and other healthy habits. Setting a few goals outside the gym will help you achieve a healthier lifestyle overall. Learning to relax with yoga can do just as much for your health as running a marathon. When your mind feels more balanced, you get more out of your workouts.
Building a few micro-goals into your overarching plan will increase your confidence, give you something to work for and keep you motivated. For example, if you want to run a marathon, you should set smaller fitness goals — such as running a 10K or half-marathon — that will help you progress. Sometimes, achieving a mini-goal gives you the boost you need to power through to accomplishing your ultimate objective.
These little victories are also a great way to measure your progress. If you achieve your smaller goal, you’ll know you’re on track to achieve your larger one ultimately. You can also create a reward system for these smaller goals. Rewarding yourself every time you accomplish a goal can help motivate you to continue working on your overarching New Year’s fitness goals.
Naturally, you’ll be more inclined to show up at the gym and stick with your resolutions if you enjoy working out. While some high-intensity exercises might burn more calories in one session, choosing a form of exercise you’ll consistently show up for once January rolls into February and beyond will be more beneficial. There are many ways to challenge yourself — you can make getting fit fun by finding the type of exercise that appeals most to you.
Another way to keep fitness interesting is to mix up your workout routine every so often. If you’re the kind of person who quickly gets bored with the same daily routine, consider checking out something different like a barre or Pilates group fitness class. Trying something new is an excellent way to keep yourself excited about exercising while toning muscles you may not typically work.
No matter how enthusiastic you are, don’t forget that pushing yourself to the max every day might not help you accomplish your New Year’s fitness goals for 2023. Many goals fail because we start strong but quickly get burned out or injured because of overdoing it. Overuse injuries and fatigue can derail training and progress toward your fitness objectives.
Build a rest day or two into your weekly exercise routine to avoid burnout or injury and ensure your workout schedule is sustainable. Listening to your body will help you recognize when you need to take a break. You can still get your blood flowing on a rest day by engaging in an active recovery activity like an easy walk or gentle yoga session. By working smarter, not harder, you’ll achieve your New Year’s fitness plans in no time.
Now that you know how to set achievable fitness goals, it’s time to decide what you want to achieve this year. Check out these 10 2023 New Year’s fitness resolution ideas for some inspiration:
Holding the plank position is one of the best exercises for strengthening your core. By challenging numerous muscles throughout the body, the plank can help you improve everything from your six-pack and endurance performance to your posture and metabolism. Though they get great results, planks can be challenging, so start small and work your way up to holding the position for a minute, then two and then longer!
If experimenting with various exercise types seems daunting, make it a goal to get outside your fitness comfort zone by trying a different form of working out. Signing up for a fitness class will give you a specific new way to move, plus a concrete time and date to ensure you follow through. If you need even more encouragement, many gyms and fitness studios allow you to try your first session for free.
Try a new class by adding variety to your workout routine. Whether you want to slow down by trying out yoga or add excitement by attending a Zumba class, you also get the added benefit of working out with others who can encourage and support you during the class
Whether it be a 5K, half marathon or full marathon, setting your eyes on a specific race is an excellent fitness objective. Signing up for a road race will give you a concrete goal with a hard deadline. You can set a benchmark time to challenge yourself even more than completing the race. Participating in a road race will also allow your friends and family members to cheer you on and join you in celebrating your fitness journey.
As a bonus, running is a highly beginner-friendly sport that requires minimal equipment. For those new to running, plenty of couch-to-5K running plans are available online that will take you from not running at all to crossing the 5K finish line. With enough patience and determination, anyone can become a successful runner.
Setting yourself up for success is the secret to accomplishing your fitness goals. One of the easiest ways to start eating healthier is to meal prep, so you don’t choose an unhealthy, quick-fix alternative amid the hustle and bustle of a busy day. Taking time at the beginning of the week to chop or cook ingredients in advance will save you time and keep you from making unhealthy choices in the days ahead.
Being in less of a rush will also help you eat slowly and stop eating when you’re full. Making a conscious effort to sit down while eating can also help you savor each meal.
A wholesale lifestyle overhaul may feel daunting. Instead of trying to ditch junk food, cut carbs, quit soda, skip dessert and eliminate alcohol all at the same time, start by choosing just one vice to give up. Then, as you adjust to living without chocolate or wine, try getting rid of another indulgence.
Gradually changing unhealthy habits is more sustainable than quitting everything cold turkey and will help you keep a more well-balanced mood. Aim for maintaining a reasonable amount of self-control while not feeling deprived. You can even switch various indulgences each month for a balanced life.
Getting the right amount of quality sleep each night is the secret to a healthy lifestyle. With a full night’s sleep, you can boost your immune system, strengthen your heart, fend off weight gain, boost your mood and more. Being well-rested will also help you give it your all at the gym.
While getting to bed at a decent time may be challenging some nights, you can take specific measures to ensure sweet dreams. Try winding down and relaxing by doing some yoga or meditation each night before hopping into bed. Keeping electronics out of the bedroom may also help you fall asleep sooner.
Staying well-hydrated is essential for overall health. Drinking up to eight glasses of water per day will help you lose weight, feel more energized and possibly have clearer skin. These health benefits will also help you get more out of your workout sessions, so you can reach your fitness goals even sooner.
In addition to consuming more water, try drinking water instead of a less healthy beverage like soda. Switching to water will reduce your daily sugar intake while nourishing your body — a win-win! Make remembering to drink water easier by keeping a refillable water bottle at your work desk and ordering water whenever you dine out.
One of the best fitness goals is consistency. Planning to work out a specific number of days per week or month could be your first step on your path toward better wellness. Regularly showing up to the gym will naturally push you toward accomplishing your other fitness goals, as well.
Make it easier to get in an exercise session by planning it into your daily routine. If you dedicate a specific chunk of time to working out each day instead of trying to squeeze a workout into your busy schedule at the last minute, you will be much more likely to get your sweat on.
Make your mindset a goal, too. If you tend to view exercising or eating right as a necessary evil, shift your perspective to look at working out as a daily adventure and mealtime as an opportunity to fuel your body with nutritious foods. Focus on the little things you like about working out, such as your class instructor or the rush of endorphins after a sweat session and use them as a source of motivation.
With enough practice, your attitude will begin to change. Before you know it, you will look forward to your next trip to the gym and devouring a healthy meal afterward.
Creating a fitness routine can be overwhelming with so many workouts and types of exercises to choose from. Working with a certified personal trainer as your New Year’s fitness goal can go a long way to improving your overall health.
Personal trainers can develop unique workout plans tailored to your fitness level, fitness goals and any sporting events you want to train for. If you struggle with any health conditions or are recovering from an illness or injury, a personal trainer can help you work out in a way that’s safe and comfortable for you.
Plus, personal trainers come with built-in accountability and progress tracking. They can help you set realistic goals, track your progress and adjust your routine to help achieve the results you are aiming for.
Once you’ve chosen which awesome fitness achievements to set as your New Year’s resolutions for 2023, it’s time for the hard part — sticking to them. Many of us have set resolutions and ended up not sticking to them for several reasons. Below are five tips to help you keep your New Year’s resolutions.
When life becomes busy, the first thing to get bumped off the schedule is often our gym time. To stick with your 2023 fitness goals, you must make your health and wellness a top priority daily. Being unwilling to sacrifice the time you set aside to work out, meditate or meal prep will enhance your overall well-being.
One trick to make sure you’re not quick to cancel your trip to the gym or skip out on an exercise class is to think of it as an equally important commitment as a work meeting or dentist appointment. Your physical and mental health deserves to be a top priority.
Working out with a friend will make you more excited about exercising and keep you accountable for attending the gym. When you know a workout buddy awaits you at the gym, you’ll be more eager to increase your strength while building your relationships. Having someone to encourage and support you along your fitness journey will motivate you to keep your New Year’s resolutions.
Committing to working out with someone can also motivate you to achieve higher thanks to a little friendly competition. You and your fitness partner can push and encourage one another when things get tough.
Recording your progress is key to maintaining fitness resolutions. Keeping track of your strides will reassure you of how far you’ve come and adds another layer of accountability by making you feel as if someone else is keeping an eye on you. This feeling will motivate you to stay dedicated and work harder.
Consider getting a fitness journal to write down your daily activity or chart your improvements. Taking time to reflect on each workout for a moment helps you to identify any changes you need to make to your routine to optimize your time at the gym. You can track your progress in several ways, from using a hard-copy journal, a fitness app or even creating a spreadsheet on your computer.
Although seeing your remarkable progress may energize you to keep pushing yourself harder and harder, it is essential to remember to rest every so often. Many New Year’s fitness resolutions get forgotten because of burnout or injury from biting off more than we can chew. No matter how enthusiastically you start, fatigue and overuse injuries can quickly dampen your spirits and pause your training.
Make resting a regular part of your weekly routine to prevent burnout and injury. Create a realistically sustainable workout schedule and listen to your body when it cries out for a break. You can still get some physical activity in on rest days by going for a relaxed walk or participating in some soothing yoga. By taking some time for your body and mind to recover, you’ll have the stamina to accomplish your goals.
Creating realistic fitness goals is key to achieving success. While your first instinct might be to set one massive goal, like running the New York City Marathon in 2023, you need to ensure your goals are achievable, especially if you have little running experience. Instead, set several smaller goals you can achieve in a realistic timeframe based on your schedule and resources.
Be kind to yourself as you work on your fitness goals. These are new habits you’re developing, and they’ll take time. Avoid being negative about yourself when you have a bad day — everyone has them. Remember, it can take up to 66 days for any new behavior to become engrained enough in your routine that it’s automatic. So, be patient with yourself!
We all need a little help achieving our fitness goals. Set yourself up to keep your New Year’s fitness resolutions in 2023 by becoming a member at 5 Bridges Health & Fitness. With cutting-edge fitness equipment and various group exercise classes, 5 Bridges Health & Fitness has everything you need to achieve your fitness goals this year!