Why Waiting Until the New Year to Start Your Fitness Journey is a Mistake

Celebrations are great, just do it with care!

When January rolls around, gyms are packed with individuals eager to turn over a new leaf. The phrase “New Year, New Me” is everywhere, and resolutions are made with high hopes. But the truth is, nearly 80% of these resolutions fail by mid-February (Strava’s Year in Sport report). In this post, I hope to give you some advice to avoid the massive drop out that most people do.

Why do so many people abandon their fitness goals? And why should you resist the temptation to wait until January to start your fitness journey? Let’s explore the psychology and science of habits, and why beginning during the holiday season might be the best decision you’ll make for your health.

The Psychology Behind Waiting

1. The "Fresh Start" Fallacy

The "fresh start effect" is the idea that milestone dates, like New Year’s Day, are ideal for starting goals. While these moments can feel motivating, they often lead to procrastination. A study in Psychological Science found that tying goals to arbitrary dates increases the likelihood of delay. Instead of building momentum, you’re reinforcing a habit of postponing change.

2. Willpower: A Finite Resource

January resolutions often involve overly ambitious targets, such as losing 20 pounds or working out every day. According to the American Psychological Association (APA), willpower functions like a muscle—it can be strengthened over time but becomes depleted when overexerted. Starting with small, manageable changes now can build the resilience needed for long-term success.

The Benefits of Starting Now

1. Momentum Matters

Habits are formed through consistent repetition. A study in the European Journal of Social Psychology found that it takes about 66 days to establish a new habit. If you start in December, you’ll already have weeks of progress before the January rush.

2. Preventing Holiday Weight Gain

The average person gains 1-2 pounds over the holidays, according to research published in the New England Journal of Medicine. This might seem insignificant, but most people never lose it, leading to gradual weight gain over time. Starting a fitness routine now helps you counteract this trend and enter the New Year ahead of the curve.

Overcoming Common Excuses

"I Don’t Have Time During the Holidays"

Holidays are busy, but they’re also flexible. Short workouts, such as high-intensity interval training (HIIT), are both time-efficient and effective. A study in The Journal of Physiology shows that just three 20-minute HIIT sessions per week can significantly improve fitness.

"I Want to Enjoy Holiday Food"

Fitness doesn’t mean skipping your favorite treats. Strength training is a great way to balance indulgence, as it increases metabolism by building muscle mass. Research in The American Journal of Clinical Nutrition highlights that muscle tissue burns more calories at rest, helping you offset holiday calories.

"Gyms Are Packed in January"

December is typically one of the quietest months in gyms, making it an ideal time to start. You’ll have more space to familiarize yourself with equipment and establish a routine before the crowds arrive.

The Advantages of Starting in December

1. Stress Relief

The holidays can be overwhelming, but exercise is a proven stress reliever. According to The Journal of Psychiatric Research, regular physical activity significantly reduces anxiety and depression symptoms. Beginning now can help you manage holiday stress with a clearer mind.

2. Better Sleep

Holiday activities often disrupt sleep schedules. Exercise can help. The National Sleep Foundation reports that individuals who engage in at least 150 minutes of moderate exercise weekly experience a 65% improvement in sleep quality.

3. Increased Energy

While the holiday season can leave you feeling drained, exercise boosts energy by improving cardiovascular health and oxygen delivery. A study in Physiology & Behavior showed that previously sedentary participants experienced a 20% energy increase after six weeks of regular exercise.

Practical Steps to Begin

1. Set Realistic Goals

Start small. Instead of committing to daily workouts, aim for 2-3 sessions per week. Consistency is more important than intensity in the early stages.

2. Find an Accountability Partner

Research in The Journal of Sport and Exercise Psychology shows that having a workout partner significantly improves adherence to fitness routines. Share your goals with a friend or family member who can encourage you.

3. Track Your Progress

Document your workouts using a fitness tracker or journal. Studies in Behavior Research and Therapy show that self-monitoring is one of the most effective ways to achieve lasting behavior change.

4. Reward Yourself

Celebrate milestones, no matter how small. Treat yourself to new workout gear, a massage, or a fun experience to stay motivated.

Avoiding the February Burnout

Most New Year’s resolutions fail because they’re approached with unrealistic expectations and insufficient preparation. By starting your fitness journey now, you’ll gain momentum and confidence while others are just beginning.

Imagine entering the New Year already feeling stronger, healthier, and more energized. While others are struggling to build new habits, you’ll be thriving with a routine that’s second nature. Don’t let the calendar dictate your progress—the best time to start is today.

Are you ready to take that first step? Make this holiday season the start of something incredible.