How to Fight New Year’s Resolution Burnout

How to Fight New Year’s Resolution Burnout

You’ve managed to start the year off strong by developing an exercise routine. Then it slowly trickles to a few times a week, once a week, and once every two weeks until you eventually stop altogether. Sound like you? Let’s make 2021 the year this changes! Here are a few ways to fight New Year’s Resolution burnout:

Build Your Routine Step by Step

Many people start off with unsustainable, high intensity workouts. You don’t have to exercise for two hours to call it a “workout.” Instead, try short burst workouts. It takes an average of 66 days for a habit to form (and this number can be higher or lower depending on the person), and the goal is to build the habit of working out before upping the intensity. Ten minutes is more doable than two hours! So instead of going hard out of the gate, start small and get comfortable with your new routine before moving onto longer, more intense workouts.

Find the Right Exercise

Some people have trouble finding their mojo when they realize running is not fun or motivating. If this is the case, explore other sports to fuel your new year’s resolutions. Try different things and see what is most enjoyable for you. When exercise is fun, it’s no longer a chore for which you must force yourself out of bed; it becomes the highlight of your week! There is an endless list of sports and exercise methods available, from pilates and TRX to rock climbing and HIIT, so give everything a shot.

Post-Workout Recovery Methods

Lastly, some have a hard time sticking with their routine due to muscle soreness. When starting new movements, your body needs time to adjust, and delayed onset muscle soreness (DOMS) can be the result. Of course, it’s important to pay attention when soreness occurs, and to understand the root cause. For instance, if you notice muscle soreness despite being in a regular workout routine for a few weeks, it could be that there’s not enough protein in your diet. It can be beneficial for your muscles to adopt effective post-workout recovery habits. Foam rolling and stretching are good ways to physically relieve muscle soreness and speed up recovery, while a post-workout recovery drink and protein-rich snack can help with muscle healing internally.


At the end of the day, the most important way to fight New Year’s Resolution burnout is to consistently show up and put in the work for becoming a better you. Part of changing physically is also changing yourself mentally. Set goals that are realistic and sustainable. And challenge yourself to embrace the “new you” that’s being uncovered.