Set Yourself Up for Fitness Success in 2025

With the New Year comes New Year’s Resolutions - including new goals, habits and behaviours we want to implement so we can show up differently. A very common New Year's resolution has to do with health and fitness. 

You’ve maybe noticed there’s an influx of gym-goers in the new year. While this can be overwhelming and you may have some thoughts like “they’re just resolutioners” - keep in mind that you were a newbie at the gym once too. Remember to treat these people with kindness and compassion, because you can’t knock people for trying to better themselves by coming to the gym… Even if it means it’s a bit busier. 

As for your own goals, if you're also looking to start improving your physical health that’s amazing! When you’re starting out a lot of people find there’s no shortage of information and fitness ‘secrets’ on the internet. But here’s the biggest secret of all - there is NO secret formula. 

The truth is that incorporating the basics of exercise is what will truly help you to be successful in your health and fitness journey. 

The hierarchy of fitness covers the key foundational elements that a good training program is built around and if you’re not sure what that means, don’t sweat it - I’m going to give you the lowdown right here.

The Key Foundational Elements of Fitness

1. Physical Fitness: This is your ability to be able to perform day-to-day tasks with ease and to improve or maintain a certain level of health. 
2. Body Awareness: This is building a strong foundation to improve proprioception and how your body moves. (Proprioception is really just a fancy word for balance and coordination and having control of your bodily movements) 
3. Daily Activity: This is general activity outside of structured and intentional exercise like a step goal. 

By focusing on these three elements, you can build a well-rounded training program that will bring consistent results. But is strength training really for everyone? Keep reading to find out.

Strength Training - Is It for Everyone?

One common myth that I’d like to debunk with you is that strength training is just for men who have big muscles and grunt at the gym. This is completely untrue. The beauty of strength training is that it doesn’t discriminate - everyone is capable of doing it in some capacity. 

**If you want to learn more about the benefits of strength training for women, check out this blog.** 

The thing that I also love about strength training is that you can modify your programming to meet you where you’re at. This is something I do for all of my clients who are looking to follow a structured program. What aspects should you consider when building your training program? Let’s talk about it.

7 Questions You Need to Ask Yourself When Planning Your Fitness Program

I tend to work with a lot of high achievers and perfectionists. When they start working with me they are committed 110% to the goal. They want to try and change everything all at once but the truth is, oftentimes that sets you up for failure. If this sounds like you, here’s some questions I want you to ask yourself before planning your fitness program. 

1. How many days a week can you realistically commit to doing a workout? I often tell my clients to underestimate what they commit themselves to. If you think you can do four, start with three. Here’s why: It’s much easier to add when things are going well than it is to take away when things aren’t going well. If you start taking away you could get inside your head and start saying things like “I’m not cut out for this” or “Maybe I just can’t do this”. But the reality is you just need to set realistic expectations for yourself - ones that meet you where you’re at. 
2. How long can you realistically spend per workout? 20-30 minutes? 30-40? 40-60? Keep in mind that one is not inherently better than the other, it just has to work for you and your schedule. Something is always better than nothing when nothing is the alternative option. You can make just as much progress with 20-30 minute workouts as you could doing 40-60 minute workouts. 
3. What days of the week can you realistically work out? This involves a bit more planning and looking at your schedule in advance - even if it’s just a week in advance. Treating your workout as an appointment with yourself that you can’t miss will make it more likely that you’ll show up. Time doesn’t just appear on your schedule when you’re already buried in commitments, so make the commitment to yourself ahead of time - and keep it! 
4. What limitations do you have? Do you have any present or past injuries that could be hindering you from doing certain movements or exercises? Do you have any current aches or pains that are going to limit you? This is where working with a coach can be really beneficial because we can help you modify and tailor according to the limitations you’re experiencing. Having limitations doesn’t mean that you shouldn’t try strength training at all. 
5. What is your training age or what level of fitness would you classify yourself as? Beginner, intermediate or advanced? This can be based on how long you’ve been training for not just from a strength perspective but from a confidence perspective. For someone new to strength training, you might have a different workout split, different exercises or a different confidence level than someone who has more experience. That’s ok though! Try not to compare yourself to them, instead compare yourself to your own fitness journey. Are you 1% better than you were the day before? Are you lifting more weight than you were in the past? Avoiding the comparison game with others will help you have a better mindset when approaching your fitness journey.  
6. What goals do you have for yourself? Are you looking to build muscle mass? Increase your strength? Improve your cardiovascular fitness? Get specific on the goals that you have for yourself so you can put the right action plan in place. Then figure out what action steps you’re going to put into place to reach those goals because without action, it’s just intention. 
7. What style of training/movement do you actually enjoy? I fully believe there should be some enjoyment in the exercise you’re engaging in because that increases the likelihood of you wanting to continue doing it. Of course, there are aspects we don’t enjoy that we do anyway. But if you can find ways to incorporate things you enjoy, you’re more likely to continue showing up. 

I’m confident that with these 7 questions combined with the key fitness foundations mentioned above you will be able to set up a program that helps you to stay consistent for the long term and reach your goals! 

For more support and guidance, you can also check out my group programs and one-on-one coaching. Wishing you a strong 2025! 💪🏻