Why Most New Year Fitness Plans Fail

And How to Build One That Actually Lasts

Personal Trainer Julien Bertherat

January always brings a surge of motivation. New gym memberships spike, fitness apps are downloaded, and plans are made with the best of intentions. Yet by February (and sometimes much sooner), most of those plans have already disappeared.

It isn’t a lack of willpower. It isn’t laziness.

And it certainly isn’t because you’re “not the fitness type.”

Most New Year fitness plans fail because they’re built on unrealistic expectations, not real-world structure.

Here’s how to change that and create a training approach that genuinely lasts all year.

Start Smaller Than You Think You Should

People often begin January by committing to five or six workouts a week, long sessions, or extreme routines. The problem? Life doesn’t cooperate.

A sustainable plan starts with something you can always fit in, even on your busiest week.

For many people, that’s two or three structured sessions a week and that consistency beats any short-lived intensity.

Train With Purpose, Not Hype

January often encourages jumping into whatever routine is most popular. But your programme should be built around:

• Your goals

• Your experience

• Your schedule

• Your physical condition

• Your long-term progress

A focused strength programme, clearly structured and progressively loaded, delivers far better results than chasing trends.

Don’t Try to Fix Everything at Once

Trying to overhaul your entire lifestyle in one go almost guarantees burnout.

Instead, choose one or two habits to anchor your training:

• Getting enough sleep

• Staying hydrated

• Increasing protein intake

• Training on consistent days

These are simple, achievable and extremely effective.

Prioritise Technique and Recovery

In January, many people push far too hard, far too quickly. The result?

Soreness, burnout, or injury, all of which derail motivation.

A long-term plan always includes:

• Good technique

• Sensible progressions

• Proper warm-ups

• Planned rest

• Recovery days

This is exactly what allows you to train consistently, not just in January, but in July, October and beyond.

Build Accountability Into Your Routine

It might be a personal trainer, a friend, your partner, or simply a training log. What matters is that you have something (or someone!) keeping you on track.

Accountability helps you stay grounded, measure progress and avoid falling into the “I’ll start again on Monday” cycle.

A successful New Year programme isn’t the one that looks the most ambitious on paper. Rather, it’s the one you can stick to.

If you’d like help creating a plan that’s realistic, effective and tailored to your goals, I’m here to help.

Starting the year strong is great, but staying strong throughout the year always matters more.

Julien

Julien Bertherat is a London-based personal trainer working with private clients of all ages and fitness levels.