Ahh, the New Year. A time for fresh starts, new goals, and, for some of us, time to finally get fit. By this time you may have joined a gym, bought some new workout gear, and maybe even signed up for that 5k. You already know the benefits of exercise – they’re probably what motivated you to start! But by mid-February, life gets busy, motivation drops and your "get fit" plans are as abandoned as your New Year’s Eve confetti.
Why do so many people quit exercising after just a few weeks into the new year? As physical therapists, we’ve seen it all. This month we will break down many of the common reasons and how to avoid them.
1. Setting Unrealistic Expectations
Let’s be honest—if your idea of a "realistic workout" is doing 100 push-ups on Day 1, your body might just send you a strongly worded letter.
Solution: Set small, achievable goals. Make it easy to win – this helps you build motivation and create an exercise habit. Instead of "I will run a marathon by March," try, "I will jog for 10 minutes without collapsing in a dramatic heap." Or maybe it means having a goal of simply putting on your walking shoes or doing one push up. Build up slowly as things get easier.
2. Lack of Motivation or Accountability
It’s easy to get motivated when your new workout gear is still crisp and shiny. But once that gear becomes just another item hanging in your closet, the motivation evaporates in a hurry. Without accountability, it’s easy to hit snooze on your fitness goals.
Solution: Find an exercise buddy, this can be friends or family, but make sure it is someone who motivates you and supports your goals. Join a group fitness class. Alternatively, hire a personal trainer or reach out to a physical therapist who can help you develop a plan and more importantly check in on your progress. Trust us, having someone to keep you accountable is more effective than just promising yourself "I’ll work out tomorrow… or maybe the next day."
3. Injury or Discomfort
The human body wasn’t built to suddenly perform like an Olympic athlete. Many people push too hard too fast, only to be sidelined by a pulled muscle, strained joint, or a "why did I do that" moment.
Solution: Don’t push yourself too hard, especially when you’re starting out. If you feel sore, reduce the intensity of the activity. Plan rest days into your routine for adequate recovery. A physical therapist can help you design an exercise plan that’s realistic to keep you injury-free—so you don’t end up needing a second New Year’s resolution to recover.
4. Boredom and Lack of Enjoyment
Let’s face it—doing the same workout every day is about as fun as watching paint dry.
Solution: Mix it up! Try a new class. Walk a different route. Keep things interesting to stay interested. When exercise feels like fun you’re more likely to stick with it. Exercise should not be a punishment!
5. Time Constraints
Between work, family, and other obligations, finding time to exercise can feel like fitting a square peg in a round hole.
Solution: Time to employ my favorite approach – the REHAB snacks! The more often you can link exercise into your daily routine the more likely it will get done. Try doing 10 squats while waiting for your coffee to brew. Get up and stretch during commercial breaks. The options are endless! Physical therapists can also show you functional exercises to work into your daily routine that improve your everyday life.
6. A Lack of Results
One of the most common reasons people quit is when they don’t see immediate results. You’ve been working hard, eating "clean" and yet… you don’t have abs of steel. What gives?
Solution: Remember that exercise is a long-term investment in your health. Focus on how you feel during and after exercise, rather than only on physical changes. Building strength, flexibility, and endurance takes time. A physical therapist can track your progress, provide motivation, and adjust your plan to ensure steady improvements.
7. Inconsistent Routine
We’ve all been there. You start the year with grand plans of hitting the gym every day, but by Week 3, you’ve decided that "one rest day" has turned into a "rest week." The routine gets lost in the shuffle, and before you know it, your fitness resolutions are long gone.
Solution: Build consistency by scheduling workouts like any other important appointment in your day! Make it something you “can’t miss!” Don’t aim for perfection; aim for progress. Research shows that exercising 4x/week for 6 weeks is the minimum to form a habit. Consistency is the secret sauce to long-term success.
Final Thoughts
In the end, the secret to sticking with your fitness resolutions isn’t about pushing yourself to extremes—it’s about finding a balance that works for you. Start small, MAKE IT FUN, and be patient with your progress. Any physical therapist will tell you, getting fit is a journey, not a sprint (unless, of course, you’re training for a 5k).
If you’re struggling, consider reaching out to a physical therapist for guidance. Together, we can build a plan that sets you up for success, not just for the year ahead but for the long term!
Happy New Year—and may your exercise routine be as consistent as your caffeine habits!
Brittany
References:
Research:
Kaushal, N., Rhodes, R.E. Exercise habit formation in new gym members: a longitudinal study. J Behav Med 38, 652–663 (2015). https://doi.org/10.1007/s10865-015-9640-7
Rhodes, R. E., & Fiala, B. (2009). Building motivation and sustainability into the prescription and recommendations for physical activity and exercise therapy: The evidence. Physiotherapy Theory and Practice, 25(5–6), 424–441. https://doi.org/10.1080/09593980902835344
Holm, A.T. Tveter, T. Moseng, H. Dagfinrud,Does outpatient physical therapy with the aim of improving health-related physical fitness influence the level of physical activity in patients with long-term musculoskeletal conditions? Physiotherapy, Volume 101, Issue 3, 2015,Pages 273-278, ISSN 0031-9406, https://doi.org/10.1016/j.physio.2014.11.005
Roma Forbes, Allison Mandrusiak, Michelle Smith, Trevor Russell. A comparison of patient education practices and perceptions of novice and experienced physiotherapists in Australian physiotherapy settings. Musculoskeletal Science and Practice. Volume 28, 2017, Pages 46-53, ISSN 2468-7812, https://doi.org/10.1016/j.msksp.2017.01.007
Articles and Content:
Clear, James. "How to build new habits by taking advantage of old ones." Atomic Habits (2020).
https://www.choosept.com/health-tips/exercise-videos-physical-therapists
https://www.choosept.com/video/exercise-posture-break-office-workers