Gym resolutions: Are your New Year fitness goals still alive, or did January hit harder?
Gym enthusiasts running on a treadmill
Every January, gyms experience a familiar surge as ambitious new members stream in, determined to keep their New Year’s resolutions alive. However, by the time June rolls around, the treadmills are quieter, classes are less crowded, and many of those early faces have disappeared.
As motivation wanes and daily life resumes its usual pace, gym attendance drops sharply, revealing a cycle that repeats itself year after year.
This rhythm of gym attendance is closely tied to cultural habits around goal-setting and motivation. At the start of every year, countless individuals make fitness a central part of their resolutions, often driven by a mix of optimism, pressure, and guilt carried over from the festive season.
According to John Mungau, a fitness instructor at K Fitness popularly known as Stones, the enthusiasm is real, but it is also fragile.
“A lot of people start with a ‘new year, new me’ hype,” Mungau explains. “You’ve just come from a long Christmas break, you’ve set your own goals, and you want to start fresh. On top of that, there’s also the guilt of the holidays. You feel heavier, so you want to shed some weight.”
Beyond personal motivation, he notes that social media plays a significant role in pushing people into the gym. From three-month body challenges to extreme fasting trends, many gym-goers adopt goals that look appealing online but are often unrealistic in practice.
“Sometimes these are pressure goals. They are not really designed for long-term consistency,” he says.
As weeks turn into months, reality sets in. Training becomes tougher, early mornings feel harder, and maintaining disciplined eating habits becomes a daily challenge.
For many, the demands of work and family further complicate their fitness routines, making it difficult to sustain momentum. When progress seems slow, frustration builds, and eventually, many people drop off entirely.
Mungau believes that unrealistic expectations are a major contributor to burnout. “You cannot set a goal of losing 20 kilograms in two or three months,” he cautions. “That kind of thinking discourages people when the results don’t come fast enough.”
Instead, he emphasizes the importance of setting achievable, realistic goals and committing to consistency rather than intensity.
Starting small, he adds, is not a weakness but a strategy. “It’s very okay to begin with something simple like walking,” he advises. “You don’t think about losing 10 kilograms when you haven’t even lost one or two. You build slowly, both physically and mentally, because this journey is not smooth. It needs sacrifices.”
Another factor that can help break the cycle is accountability. Whether it’s a gym partner, an accountability buddy, or a personal trainer, having someone else involved increases the likelihood of showing up even when motivation is low.
“An accountability person helps keep you in check. They motivate you when you feel low and make sure you attend your sessions,” Mungau says.
He also suggests shifting focus from outcomes to process. Instead of obsessing over rapid physical changes, tracking attendance, energy levels, and mental well-being can be more encouraging.
Ultimately, the message is simple but powerful. “Consistency is the rule of the game,” Mungau stresses. “Fitness doesn’t come easy as people think, but fitness is health. And once you’re fit, you live a healthy life.”
For those willing to embrace patience, balance, and realistic expectations, the gym doesn’t have to be a January habit, it can become a lasting part of everyday life.