After another difficult year, you may find yourself ready for a new start as well as new health and fitness resolutions in 2022. If you weren’t able to hit your fitness goals last year, that’s more than understandable. After all, 2021 popularized the term “languishing,” which the New York Times described as “a name for the blah you’re feeling.”
Now that it’s 2022, it’s time to put all that languishing behind you. Yes, 2022 will present its own challenges, but you can still achieve ambitious New Year’s fitness resolutions as long as you follow these 10 simple and powerful New Year’s exercise tips.
1. KNOW YOUR WHY
As you begin working on your New Year’s fitness goals, start by figuring out the Why behind what you want to accomplish. If, for example, you want to lose weight, is it because you want to improve your health, or are you trying to reach your goal physique? A strong Why will keep you motivated and focused after your initial enthusiasm wears off. Make sure your Why truly inspires you. Keep it close to your heart as you figure out your exercise goals.
2. DEVELOP SMART GOALS
For example, a goal to “lose weight” is not specific or time-bound. How much weight do you want to lose? How long will it take you to lose the weight?
Figure out a specific goal, determine a way to measure it, create a deadline, and, ideally, several milestones along the way. A great goal would be to lose four pounds a month for five months, adding up to 20 pounds lost by May. Other specific goals could be:
- Run three miles in 30 minutes by June 1st
- Perform a set of three back squats at 200 pounds by April
- Do a half-hour of yoga every Tuesday and Thursday before work for the entire year
By making sure your goal is a SMART goal, you can be sure to track it effectively.
3. START SMALL
You’ve probably watched friends and family members start their New Year’s resolutions full of fervor, only to have their excitement fizzle out in a matter of weeks. One of the culprits behind failed New Year’s resolutions is goals that are too ambitious. Sure, running your first marathon might seem exciting on January 1st, but by the middle of March, when you have yet another outdoor run session in the cold, you may have second thoughts.
Remember, part of building a SMART goal is to ensure your goal is Achievable. Stay motivated to achieve your fitness resolutions in 2022 by starting with a small goal and building on the momentum of accomplishment. Running a marathon is a great goal, but what about signing up for a 5k first? Running three miles is far less intimidating than running 26.2, and crossing the finish line of your first 5k will get you fired up to sign up for a 10k, then a half-marathon. Once you’ve got 13.1 miles under your belt, a full marathon won’t seem so out-of-reach.
4. MAKE A PLAN
Now that you’ve created your New Year’s resolutions related to health and fitness, how are you actually going to accomplish your goals? It’s not enough to have resolutions. You need to devise a realistic plan to achieve your goals. Think about what you’ll need to do to meet your New Year’s fitness goals. How can you break down your goals into easy-to-perform steps?
If your goal is to run three miles in 30 minutes by June 1st, what does that training look like? Maybe you should focus first on running a mile without stopping. That may mean committing to running two or three times a week. Pick specific days and times you’ll spend running so that you can build a routine. Break down your goal into smaller goals. How about running one mile in 10 minutes by the end of February?
Focus on creating a steady routine you can achieve each week that will move you toward your goal. Learn more ways to stay on track with your fitness goals.
5. BUILD IN FLEXIBILITY
If the past two years have taught us anything, it’s to expect the unexpected. Things are not always going to work out as planned.
Integrate flexibility into your New Year’s workout plan. Can’t get a sitter for the kids? Consider a gym near you that offers childcare. Can’t go to the gym? Start devising home workouts. Unpredictable work hours? Be prepared to make up workout sessions or create short workouts you can do when you have a little free time.
When you plan for the unexpected, you won’t lose your fitness momentum.
6. MAKE YOUR GOAL VISIBLE
This tip is simple yet surprisingly effective. Write down your New Year’s health and fitness resolutions and put them somewhere you can regularly see them. Write them on a sticky note and post it on your bathroom mirror. Slap it on the fridge. Make your goals the screensaver on your phone or computer. Post them on your social media channels. By keeping your New Year’s fitness goals in front of your eyes, you’ll stay focused and motivated on achieving them. After all, it’s hard to skip a workout when your goal is staring at you from the bathroom mirror.
7. WORK OUT AT HOME
Life happens. If you can’t make it to the gym, still commit to performing your workouts at home. You don’t need much space or equipment to get in a satisfying at-home workout. Simply using your body weight and increasing the intensity of your reps will give you an excellent workout. In particular, look at High-Intensity Interval Training (HIIT) workouts that use bodyweight movements. As the weather warms up, hit the sidewalks and trails to stretch your legs.
Want to add more resistance training to your workout? Resistance bands are low-cost and highly effective. Plus, they take up almost no space in your home or office.
8. RECRUIT A FITNESS BUDDY
You probably aren’t the only one who wants to turn over a new fitness leaf in 2022. A great way to stick through a tough workout is to have a good friend or partner grinding out reps along with you. Studies show that working out with a partner can help you work out longer. Knowing someone is expecting you to show up for a workout can also increase your accountability. Not to mention, working out with a friend can make your gym routine more fun, especially when it’s time to celebrate big successes.
Invite your partner to your next gym workout. See if anyone in your family wants to get in the best shape of their life with you. Coworkers and neighbors could also turn into lifelong fitness buddies. Another option is to take a group fitness class. The energy of the class can buoy you along, and you might even find your competitive juices flowing as you push to keep up with the instructor and other students.
9. MEASURE YOUR PROGRESS
How will you know if you’re on track to achieve your New Year’s fitness resolutions if you don’t regularly check your progress? When you are developing your fitness plan, make sure to build in mechanisms to track your progress. That may be as simple as stepping on the scale once a week or once a month. You could also test your capacity by performing a baseline workout or doing a weighted lift to see if you are getting faster or stronger.
Technology also makes it easy to measure your progress. Lots of smartphone apps, smartwatches, and other devices let you track your nutrition, your heart rate during workouts, even the quality of your sleep. Some apps even reward you for meeting specific goals and challenges. For example, the EōS Fitness mobile app keeps users motivated with monthly challenges where participants can win prizes. Check out even more workout motivation tips.
10. STAY POSITIVE
The point of creating New Year’s fitness resolutions is that you want to improve your life. So, start by believing in yourself and your ability to achieve your goals. Remember, 2022 is a new year, and it can be anything that you make of it. Practice self-care, gratitude, and thankfulness for all that you have, and celebrate your progress on your goals.
New Year’s Resolutions and Gym Memberships
Not sure where to start with your health and fitness resolutions? How about at your gym? Most gyms, including EōS Fitness, offer a complimentary welcome workout to new members. Many gyms can help you track your fitness progress and measure your body fat. They also offer personal training for those who want a fitness plan customized to their goals.
Good luck with your fitness resolutions in 2022. There’s nothing holding you back from the new you! Get started on your New Year’s fitness by signing up for a Complimentary 7-Day Pass to the EōS Fitness closest to you.