Every January, millions of people promise to improve their health, fitness, and overall well-being by setting New Year’s resolutions. Unfortunately, many find themselves giving up on these resolutions just a couple of weeks into the new year. In fact, the second Friday of January – which falls on January 10th in 2025 – has become unofficially known as “Quitter’s Day,” a day when motivation wanes, and goals are abandoned. If you’re committed to making 2025 your year for lasting fitness improvements at AFAC gym in Thornton, Colorado, this blog will guide you through 20 strategies to overcome Quitter’s Day and stay on track.
What Is Quitter’s Day and How Does it Affect My Gym Goals?
Quitter’s Day is observed on the second Friday of January, a symbolic moment when many people give up on their New Year’s resolutions. According to a 2019 study conducted by the athletics tech company Strava, nearly 80% of those who set resolutions have already given up by this time.
The reasons people abandon their goals are varied, but common factors include:
- Unrealistic expectations — Setting overly ambitious goals without a clear, actionable plan can lead to frustration.
- External pressures — Comparing yourself to others or feeling societal pressure to achieve certain goals can be demotivating.
- Lack of adaptability — Life is unpredictable, and sticking rigidly to a plan without room for adjustment can cause burnout and overwhelm.
What Are Some Ways I Can Overcome Quitter’s Day?
Overcoming Quitter’s Day is all about building sustainable habits, staying adaptable, and maintaining a positive mindset. Whether you’re just starting out or you’ve already faced setbacks, the strategies below will help you stay committed to your fitness goals.
1. Evaluate Your Progress
Taking the time to evaluate your progress helps you see how far you’ve come. If you feel discouraged, reflect on small wins rather than focusing only on what remains to be done. Tracking your workouts, weight loss, dietary wins, or strength gains can help you stay motivated.
2. Adjust Your Strategies
Sometimes the original plan doesn’t work as expected. Be willing to adjust your strategies. For example, if hitting the gym five days a week isn’t feasible, reduce it to three days and increase your activity on off days with walking or stretching.
3. Set Smaller, More Manageable Goals
Break down your larger goals into smaller milestones. Instead of aiming to lose 20 pounds, focus on losing 2 pounds in a month. Small, manageable goals are less overwhelming and more achievable.
4. Work With a Personal Trainer
A personal trainer can provide personalized guidance, accountability, and motivation. They can help you set realistic goals and create a plan tailored to your needs and lifestyle.
5. Join Fitness Classes
Group fitness classes create a sense of community and accountability. Being surrounded by like-minded individuals can boost your morale and keep you engaged.
6. Keep It Simple – Stick to Just One or Two Goals
Focusing on fewer goals helps you direct your energy and increases your chances of success. Avoid spreading yourself too thin. Setting too many goals can lead to burnout. Focus on one or two key objectives at a time to maintain clarity and motivation. Once you achieve those goals, move on to one or two others.
7. Break Down Your Goals Into Daily or Weekly Actions
Achieving long-term goals requires consistent daily or weekly actions. For example, if your goal is to build strength, commit to specific workout days and stick to them.
8. Be Realistic and Take a Step Back to Go Slower
If you find yourself overwhelmed, it’s okay to slow down. Fitness is a marathon, not a sprint. Progressing at a steady pace is better than burning out early.
9. Start Again Tomorrow
Everyone has off days. Don’t let one bad day derail your progress. Start fresh the next day and keep going.
10. Find Out What’s Standing in Your Way
Identify obstacles that are preventing you from reaching your goals. Whether it’s a busy schedule, lack of motivation, or poor sleep, addressing these barriers can help you move forward.
11. Find a New Routine
If your current routine isn’t working, try something new. Explore different workouts, tastier protein options, or a new fitness app to keep things exciting.
12. Embrace the Power of Micro-Habits
Consistency is key. Instead of drastic changes, make small adjustments that you can sustain over time, such as drinking more water or adding an extra 10 minutes to your workout. Micro-habits are small actions that take little effort but can lead to significant changes over time. Other examples include doing 10 push-ups a day or taking the stairs instead of the elevator.
13. Find Your Why
Understanding your deeper motivation can help you stay committed. Whether it’s to improve your health, boost your energy, age better, or set an example for your family, keep your “why” in mind.
14. Celebrate Your Successes
Recognize and celebrate your achievements, no matter how small. Rewarding yourself for meeting milestones can boost your morale and keep you motivated.
15. Consider Getting a Support System
Having a support system can make a huge difference. Share your goals with friends or family, or join an online fitness community for encouragement.
16. Take Things One Day at a Time, Hour by Hour, or Even Minute by Minute if You Need To
When things get tough, focus on getting through the present moment. Taking it one step at a time makes large goals feel more manageable. Constantly ask yourself, “What’s my next best step?”
17. Act Like Someone Who Has Already Met the Goal
Adopting the mindset of someone who has already achieved your goal can help you stay on track. Visualize your success and act accordingly.
18. Schedule Like a Pro
Scheduling your workouts and meal prep helps you stay organized and ensures that fitness remains a priority in your life.
19. Track Your Progress and Stay Motivated
Keeping a journal or using a fitness app to track your progress allows you to see how far you’ve come and stay motivated.
20. Be Flexible
Flexibility is crucial when things don’t go as planned. If your routine isn’t working, don’t be afraid to change it. Adapting your plan helps you stay on course rather than giving up altogether.
Defy the Odds: Make This the Year You Stick to Your Gym Goals
Quitter’s Day may mark the moment when many abandon their fitness goals, but it doesn’t have to be your story. By setting realistic expectations, breaking down your goals into manageable steps, staying flexible, and finding support, you can push through the challenges and make lasting changes. Remember, progress is not linear, and setbacks are a natural part of the journey. What matters most is your determination to keep going.
Make this the year you defy the odds and overcome Quitter’s Day. You’ve got this!
Are you looking for a gym where you can stick to your fitness resolutions? Visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.
To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
