No matter how many times our New Year’s resolutions shrivel up by February, we can’t help but set them year after year. Who doesn’t love a clean slate, with the hope that this year will be the best, fittest, healthiest one yet?

In 2026, to extend our resolutions’ lifespan beyond a month (okay, let’s face it, a week) we reached out to three fitness experts for their best goal setting tips. From how to cement new habits to avoiding common pitfalls, this is a comprehensive guide to fitness resolutions that actually stick. 

The Experts

• Cori Lefkowith, NASM-CPT, CES, FNS, PES, founder, owner, and head coach at Redefining Strength, author of The STRONG System: Transform Your Mindset and Build Your Best Body at Any Age
• Saara Haapanen, PhD in Sports and Exercise Psychology and founder of Performance is Haapanen
• Mario Kiaunis, founder and CEO of MK1 Personal Training

How to Stick to Your Fitness Resolutions in 2026

For fitness resolutions that stick better than superglue, our experts suggest starting small, stacking habits, and finding ways to stay accountable (that don’t just leave you feeling guilty). 

Start Small and Lower the Barrier to Start.  

“We often set ourselves up for failure with how we create our goals and resolutions. We base what we ‘should’ do on an ideal—not our actual reality,” says Lefkowith. “Instead of forcing yourself into a perfect plan or trying to change everything at once, reflect on where you are right now and what feels doable.”

“Build ‘minimums’ you can hit even on your busiest weeks. Maybe that’s two workouts instead of six, or adding an ounce of protein to a meal instead of tracking macros perfectly. Consistency builds confidence, and confidence builds momentum,” adds Lefkowith. 

Dr. Haapanen recommends lowering the barrier to start the new habit. “Think about the smallest possible step toward your goal. Make it easy. Under 30 seconds. Under two minutes.”

She also suggests a strategy she’s coined “deciding in advance”, or DIA: “You decide today for your future self. For example, laying out your workout clothes the night before removes excuses in the morning. Start making decisions based on the person you want to be, not just the person you are today.”

Kiaunis agrees: “The biggest issue we see is that most goals do not match real life. Instead of chasing extreme results, we build goals around behaviors that can be repeated, such as training two to three times per week or committing to daily movement.”

Prime Your Environment. 

“Don’t forget your environment. Lay out your workout clothes the night before, keep your water bottle by the coffee maker, or put your lunchbox on the counter. Small setups make following the habits you want easier,” says Lefkowith. 

Stack Habits.

“Instead of relying on habits alone, use habit stacking or habit anchoring. Attach a new behavior to something you already do,” suggests Dr. Haapanen. “For example, after your morning coffee, do 10 squats. Everything you do is cumulative. Five-minute movement sessions throughout the day count just as much as longer workouts.”

“I often talk about building a ‘good pile’,” she adds. “At the end of the day, you want more things in your good pile than your not-so-good pile. Tomorrow, you aim for one percent better.”

Find Accountability.

Keeping up with your fitness resolutions can be tricky when you’re only truly accountable to yourself. To overcome this challenge, Dr. Haapanen suggests a mindset reframe. 

“Many of us break promises with ourselves more easily than we break promises to others,” she says. “Start small to build trust with yourself. Say you’ll drink one extra glass of water, then actually do it. Every follow-through builds self-trust. Every missed promise erodes it.”

“Self-compassion matters here. Many of the humans I work with put everyone else first. Keeping promises to yourself is an act of self-respect,” adds Dr. Haapanen. 

Track Thoughtfully.

Tracking (like counting your steps) quantifies your achievements to build motivation. Dr. Haapanen notes that while tracking is a useful tool, the metrics you choose matter. 

“Track behaviors you can control, such as how often you move, how long you move, or what weights you use. You can use a notes app, a checklist, or a simple log. If daily tracking feels overwhelming, track monthly or quarterly. Measurements, heart rate, energy levels, sleep, and how your clothes fit are all valid metrics,” she says. 

Prioritize Recovery.

Due to factors ranging from hormonal fluctuations to stressors and beyond, energy levels don’t stay constant from day to day. And that means your motivation will fluctuate, too. But instead of letting that derail your resolutions, “work with your energy, not against it,” says Dr. Haapanen. “On high-energy days, move more. On low-energy days, move gently or rest.”

“Recovery is not optional,” she adds. “If you’re strength training, soreness is normal, but recovery helps adaptation. Hydrate, warm up, cool down, walk on sore days, and prioritize sleep. Sometimes, a warm-up and cool-down are enough for that day.”

Stridekick tip: The Stridekick Shop is a treasure trove of tech, tools, and supplements to enhance your recovery routine. Consider these highlights to prioritize self-care in 2026:

• The Capillus Healing Pod, a full-body red light therapy system to support muscle recovery, circulation, and skin healing
• The Hyperice Hypersphere Go, a compact, vibrating massage ball for pro-level trigger point therapy that fits in the palm of your hand
• Buoy Hydration Drops provide ocean-sources electrolytes and over 84 trace minerals in a concentrated liquid you can add to any drink.

Make Your Resolutions More Productive and Achievable

When it comes to writing concrete resolutions, our experts suggest using these strategies to work toward more meaningful (and sustainable) achievements.

• Think about the habits you need to support your goals. “When you set resolutions, define not only what you want but at least one way you’ll achieve it. A goal becomes much easier to stick to when it includes the action that makes it happen,” says Lefkowith. “If your goal is weight loss, also set a performance goal in the gym. Feeling stronger, lifting heavier, or moving better gives you proof your efforts are paying off, and those same habits will help you reach your weight loss goal, too.”
• Focus on what you can control. “[These] include consistency, frequency, duration, effort, mindset, energy, sleep, and form,” says Dr. Haapanen. With these in mind, consider goals like:

• Three workouts per week for six weeks
• Twenty minutes of movement per day
• Improved posture and form

• “Language matters. If you believe movement is hard and miserable, your brain will look for proof. If you believe movement helps you feel better, your brain will find evidence for that, too,” says Dr. Haapanen. 
• Track performance over calories or weight. “The most effective milestones are performance based. Improvements in foundational strength such as squats, hinges, presses, and pulls are measurable and build confidence. Consistency milestones, such as completing a certain number of workouts over eight to twelve weeks, are also powerful indicators of progress,” says Kiaunis. 

Avoid These Fitness Resolution Pitfalls

Now we’ve gotten our hopes up for our 2026 resolutions—let’s make sure they’re not doomed for failure. When asked about the most common fitness resolution pitfalls, our experts offered this wisdom:

• Measure your successes, no matter how small. “One of the biggest pitfalls is setting a goal without breaking it into smaller, achievable steps and without giving yourself multiple ways to measure progress. When you only look at how far you have left to go, you miss all the progress you’re actually making. That’s often when people quit something that is working,” says Lefkowith.
  
  • Stridekick tip: Need any easy way to tally your wins? Participating in step challenges is free, fun, and can be done with friends. Use them to give your workout resolutions a boost!
• “There is no wagon to be on or off. There is just life,” says Dr. Haapanen. “If you miss a day or two, you haven’t failed. You continue.”
• “Don’t rely solely on the scale. Weight alone does not reflect improvements in strength, energy, or movement quality. In practice, people stay more motivated when progress is measured through performance and consistency rather than body weight,” says Kiaunis.
• It’s not all or nothing. “Another trap is the all-or-nothing mindset. Trying to overhaul your entire life overnight leads straight to burnout. You don’t need perfection. You need 1% improvements and the willingness to learn as you go,” says Lefkowith.
• “Use flexible language such as ‘most days of the week’ and avoid skipping more than two days in a row,” says Dr. Haapanen. 
• Don’t wait for motivation. “People wait to ‘feel motivated’ before starting, but motivation is created through action. Give yourself one easy habit change you could make today, so you can build momentum,” says Lefkowith. 
• “Don’t compare yourself to others. You don’t know their genetics, training, health, or circumstances. Compare today’s you to yesterday’s you,” says Dr. Haapanen. 
• “Avoid chasing quick fixes. New trends and extreme plans feel exciting at first, but they’re often what leave people worse off than when they started. Focus on what’s realistic for your life right now and build from there,” says Lefkowith. 

Stuck? Start With These Sample Resolutions.

Dealing with resolution writer’s block? Don’t worry, our experts’ ready-made (and pitfall-free) fitness resolutions are waiting for you. 

• “I will work out at least three days a week, and I’ll schedule those workouts on my calendar like appointments with reminders.”—Lefkowith
• “I will walk 7,000 to 9,000 steps on most days.”—Dr. Haapanen 
• “I will strength train twice a week, and I’ll follow the same simple routine each week so it becomes automatic.”—Lefkowith
• “I will build a short mobility or stretching routine I can do during a TV commercial break.”—Dr. Haapanen 
• “I will move my body daily, and I’ll use a 10-minute minimum on busy days to stay consistent.”—Lefkowith
• “I will focus on how I feel after workouts, not just calories burned.”—Dr. Haapanen 
• “I will work out first thing in the morning, and I’ll lay out my clothes on my nightstand the night before.”—Lefkowith
• “I will increase my activity, and I’ll add one extra walk after work on Mondays and Thursdays.”—Lefkowith
• “I will improve my workout consistency, and I’ll track each session on a calendar at home so I can see my progress building.”—Lefkowith

Wrapping Up: Let Small Wins Stack Up in 2026.

Whether the thought of a brand-new year leaves you feeling hopeful, motivated, or even downright exhausted (we feel you), we hope this article helps you start 2026 a little closer to your fitness goals. Here are some parting thoughts from our pros for an extra dash of inspiration:

• “Don’t wait for the perfect moment. Often the ‘wrong’ time is actually the right time to start. So if you’re thinking about starting now, do it. Take one small action today and your future self will thank you,” says Lefkowith. 
• “Fitness should support your life, not compete with it. If a goal feels manageable even on your busiest weeks, it is more likely to stick,” says Kiaunis. 
• “Movement supports your nervous system, mental health, and stress regulation. For many people, gentle and calming movement is just as important as strength training,” says Dr. Haapanen. “[And] progress is not linear. Plateaus and setbacks are normal. Aim to become someone who moves regularly, not someone chasing perfection.”

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