Why New Year’s Resolutions Fail – And How to Succeed with Exercise Goals

Every year, millions of people around the world make New Year’s resolutions, hoping to make a change that improves their lives. Thirty-four percent of Americans plan on making resolutions, and of the top seven resolutions people make, six are related to improving physical or mental health: being more active, losing weight, improving mental health, etc. Admirable and wonderful goals, but research consistently shows that only around 8% of people actually achieve their resolutions. So why do so many people fail, and what can be done to ensure success—especially when it comes to exercise-related goals? 

The Common Pitfalls of New Year’s Resolutions

The reasons resolutions fail have some common themes:

1. Unrealistic Goals: People set goals that are too ambitious, like losing 30 pounds in a month or running a marathon without prior training. These expectations lead to burnout, frustration, and sometimes injury. When progress is slower than anticipated, people lose hope.
2. Lack of Planning: A resolution without a clear plan is a message floated out to sea in a bottle. It might get there, but it isn’t likely. Having a plan makes a big difference.
3. Loss of Motivation: After the initial excitement of a fresh start wears off, motivation declines. Resolutions set in response to pressure from others aren’t the same as those set from a deep personal commitment.
4. All-or-Nothing: Many people give up when they encounter setbacks. If they miss a workout or eat an unhealthy meal, they feel like they’ve failed, rather than seeing it as a small setback. 
5. Not Tracking Progress: We live every moment with ourselves, so change that happens slowly is hard to see. Without measuring progress, it’s easy to feel like nothing is changing, even if it is.

Exercise Goals and the Failure Rate

Exercise is one of the top categories for New Year’s resolutions, but it’s also one of the hardest to maintain. By January 31, 43% of people break their New Year’s resolution. Exercise goals are even harder to maintain. Establishing a consistent exercise routine requires time, effort, and discipline—when people feel like nothing is changing, or when life stressors pile up, they give up. And it’s understandable.

However, sticking with an exercise resolution comes with one of the biggest pay offs. Consistent physical activity improves your mental health, increases your energy levels, lowers your risk of heart disease and diabetes, improves bone density, and on, and on, and on. So, how can we break the cycle of failing our resolutions and actually follow through on our exercise goals this year?

Tips for Following Through on Exercise Resolutions

1. Set Specific, Achievable Goals. Instead of vague goals like “go to the gym,” make your resolution specific, measurable, and realistic. For instance, aim to “exercise for 30 minutes, 3 times a week” or “walk a 5K by May.” This allows you to track progress and adjust as needed, helping you stay motivated.
2. Make a Plan and Stick to It. Having a clear plan is essential for success. Schedule your workouts like any other important task, and treat them as non-negotiable appointments. Track your steps, track your workouts, work with a professional; pick a plan that works for you.
3. Start Small. If you’re new to exercise or haven’t worked out in a while, start with manageable goals. Don’t go hunting for the most challenging online workouts you can find. That can lead to injury, getting really sore, and not wanting to continue.
4. Find an Exercise You Enjoy. You’re more likely to stick with an exercise routine if it’s something you actually like. Try different activities—yoga, swimming, cycling, dancing—until you find something meaningful to you. This will help you stay committed long-term.
5. Accountability Is Key. Studies show that having an accountability partner significantly increases the likelihood of achieving goals. As a physical therapist, I serve as my client’s accountability partner. But this can also be a workout buddy. The key is having someone to check in with who can help you stay on track and motivated.
6. Focus on Consistency. Life happens, and it’s okay if you miss a workout or indulge in a treat. What matters most is getting back to it. All is not lost if you get off track; refocus and recommit. Forgive yourself for missing a couple days, even weeks. Doing something is always better than doing nothing.

Make 2025 the Year You Follow Through

New Year’s resolutions can make a difference, but to achieve success—especially with exercise goals—you need a plan, realistic expectations, and perseverance. By setting achievable goals and remaining consistent, you can turn your New Year’s resolution into a lasting habit that improves your life.

It’s not about perfection, it’s about progress. By focusing on small, sustainable steps, exercise can become the most powerful tool in your New Year’s resolution success story.

If you want a guide on following through on your goals and making changes that are specific to your body, contact motivPT. Dr. Alex is here to support you every step of the way, no matter where you are. Contact us today to learn how our virtual physical therapy and personal training can help you regain what you thought you’d lost and go strongly into your future.

At motivPT, we’ll get you moving in a healthy way. If you have pain, weakness, or imbalance, book with us to get going on an exercise plan specific to your body. Book your free 15-minute consult to talk with Dr. Alex about your concerns and learn more about how we work!