Get a head start on your New Year's goals in December

Every January, gyms fill up with people starting fresh. A lot of them have big, all-at-once plans: a new workout schedule, a new way of eating, new everything. By February, many of those plans have quietly faded.

There's a better way. Start in December. Not with a dramatic overhaul, but with a few small habits you build while everyone else is waiting for the calendar to change.

Why starting before January works

You start small, by necessity

December is busy, so you can't go all in. That's actually a good thing. Small habits, like two workouts a week, are much easier to keep than a complete life change, and they give you something to build on.

You learn to train through real life

If you can keep a routine going through holiday parties, travel and a packed schedule, you've built a habit that can survive almost anything. January will feel easy by comparison.

You skip the "fresh start" pressure

New Year's resolutions often come with a lot of expectations. Starting on an ordinary Tuesday in December takes the pressure off. You're not making a big announcement. You're just getting started.

You hit January with momentum

Instead of starting from zero on January 1, you'll already have a few weeks of workouts behind you. You'll know your way around the gym, you'll know some of the coaches and members, and you'll be ready to build.

Set a goal you can actually measure

"Get in shape" is a nice idea, but it's hard to know when you've done it. Try to make your goal about something you do, not just something you want to see. A few examples:

• "Work out three times a week."
• "Learn to do a proper squat and push-up."
• "Walk 20 minutes on most days."
• "Eat a protein-rich breakfast five days a week."

Behavior goals are in your control. Results tend to follow consistent behavior, but the behavior is what you can work on every day.

A simple four-week December plan

Week 1: Show up

Pick two days and do any workout on each. A group class, a home workout or a long walk. The only goal is to show up. Our 20-minute no-equipment workouts are a great place to start.

Week 2: Lock in your days

Choose the same two days (or add a third) and put them on your calendar like appointments. Start noticing what time of day works best for you.

Week 3: Add one nutrition habit

Keep your workouts going and add one simple food habit, like a protein-rich breakfast or a vegetable at dinner. Just one.

Week 4: Plan January

Look back at what worked. Then write down your plan for January: how many workouts, which days, and one or two goals you'd like to hit by the end of the month.

Find your people

One of the most helpful things you can do is train with other people. A coach can teach you the movements and adjust your plan as you go. A community helps you show up when motivation runs low.

At Boom Fitness Culture, that's what we're about: personal training without the intimidation, with one-on-one, small group and large group options, and a gym family in Lehi and Pleasant Grove who will cheer you on. Coach Teresa writes the workouts herself and changes them every week, so there's always something new to work on.

What if December gets away from you?

That's okay. Starting late in December still counts. Starting in January still counts. The point is to start whenever you can, and to start small. If you miss a week, pick it back up the next one. Progress over the long run comes from coming back, not from never missing.

If you have a health condition or haven't exercised in a long time, check with your doctor before starting a new exercise program.

Brand new to lifting? Read our beginner's guide to strength training before your first session.