How to Get Ready for Your Fitness New Year’s Resolutions

Every January starts the same way: big motivation, bold promises… and by February, the gym is quieter again. The problem usually isn’t willpower — it’s unrealistic planning. The good news? With a bit of preparation before January hits, your fitness resolutions can stick.

As Arnold Schwarzenegger famously said:
“Strength does not come from winning. Your struggles develop your strengths.”

Here’s how to set yourself up for success — practically, realistically, and sustainably.

1. Start Before January (Yes, Really)

Waiting until 1 January puts pressure on a single date to magically change everything. Instead:

• Use the weeks before New Year to prepare mentally

• Begin small habits now (walking, stretching, hydration)

• Treat January as continuation, not a dramatic restart

Momentum beats motivation every time.

Dorian Yates put it simply:
“You don’t get results by doing something once. You get results by doing it consistently.”

2. Be Honest About Your Starting Point

The most common mistake is planning for the ideal version of yourself rather than the real one.

Ask yourself honestly:

• How many days per week can I actually train?

• How much time do I realistically have per session?

• What has stopped me in the past?

If you’ve never trained consistently, a 6-day plan is not ambitious — it’s fragile.

Reality-based goals last longer.

3. Choose One Primary Goal (Not Five)

Trying to lose fat, gain muscle, train every day, eat perfectly, and overhaul your entire lifestyle at once usually leads to burnout.

Instead, pick one main focus, such as:

• Train three times per week consistently

• Improve strength and energy

• Lose fat steadily over several months

Everything else should support that goal, not compete with it.

Ronnie Coleman summed this mindset up perfectly:
“Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights.”
In other words: focus on the work that matters most.

4. Make Your Goals Measurable — but Flexible

Vague goals don’t guide behaviour.

Instead of “get fitter”, aim for:

• Train three times per week for 30–45 minutes

• Hit a daily step target most days

• Include protein with every meal

But build flexibility in:

• Missed a session? Adjust — don’t quit.

• Bad week? Zoom out — consistency beats perfection.

5. Build Systems, Not Motivation

Motivation fades. Systems stay.

Set yourself up with:

• Workout times blocked in your calendar

• Clothes and equipment ready the night before

• Simple meal structures, not extreme diets

• A fallback option for busy days (short workouts still count)

If your plan only works when life is calm, it won’t work at all.

As Jay Cutler said:
“You have to push past your perceived limits, push past that point you thought was as far as you can go.”

That push is much easier when your environment supports you.

6. Aim for Boring Consistency

The plans that work best aren’t exciting — they’re repeatable.

That means:

• Exercises you don’t hate

• Food you can eat long-term

• Training volume you can recover from

If you can’t imagine doing your plan for six months, change it now.

7. Expect Setbacks — and Plan for Them

Progress is never linear.

Instead of quitting when things go wrong:

• Assume illness, travel, and stress will happen

• Decide in advance how you’ll respond

  • Shorter sessions

  • Maintenance weeks

  • Focus on steps or mobility

Frank Zane captured this perfectly:
“The mind is the most important thing. Muscle is secondary.”

8. Track What Actually Matters

The scale alone is a poor motivator.

Also track:

• Strength gains

• Energy levels

• Mood and confidence

• Clothes fitting better

• Number of workouts completed

These signs often improve long before visible physical changes.

9. Think Long-Term, Not Just “New Year”

The goal isn’t to win January.
The goal is to be fitter in March, June, and December.

Or as Arnold also said:
“The worst thing I can be is the same as everybody else. I hate that.”

Sustainable progress sets you apart.

Start preparing now. Lower the pressure. Raise the consistency.

By the time January arrives, you won’t be starting again —
you’ll already be in motion.