From Resolutioner to Gym Rat—Your Gym Consistency Tips in 2025

The Plight of The Resolutioner

The blog today is for all the new gym-goers of 2025, but to preface that, the first paragraph just below this is aimed at the current gym rats who already have a routine.

So, it's already that time of year again. Everyone knows it, whether they actually take part in it or not, I am sure everyone has heard of the Resolutioners, Seasonal Gym-Goers, or my personal favorite, January Dropouts. Whatever the reason may be, these are the people who the avid goer complains about because of the gym becoming awfully full as new members filter in, try to find the best time for them to hit the gym, and they are often the ones that gym-bros will most likely be annoyed with. Which, while I understand, I think a different approach should be taken with these guys. Say it with me, "WELCOME THEM!"

Now into the crux of the matter: how to turn yourself from the temporary gym resolutioner to a full-on gymrat. The most important thing I will tell you is not to be afraid. Ask your questions; if you're unsure about ANYTHING at all, ask someone who looks like the gym is their second home. I can promise you, they will help you. As Joey Swoll puts it so eloquently, the gym is a very open and welcoming community. Most athletes who go there, regardless of whether they are "gym bros" or not, will be happy to help, you can check it out here from THE gym-bro himself, and probably one of my favourite fitness influencers: Joey Swoll.

A Note to the Current Gym Rats

For all those seasoned gym veterans, I know many of you, unlike me, when you go to the gym, you keep your head down, you're there to do your workout and leave. I tend to be a little more social, so I've no issue speaking with people at the gym. Here is where it's time to show off how good a gym rat you are though: take the time to welcome the newcomers. Being a gatekeeper and standoffish is a great way to not only deflate and scare people away, but it creates a really false narrative of true gym culture.

The gym should feel like a place of growth, not intimidation. By creating a welcoming environment, you’re not just helping someone else—you’re contributing to a culture that uplifts everyone. I know for myself, that I like making friends with gym folk, I may come on a little strong at times, but it's all with just wanting to build an awesome community. A smile, a nod, or a quick word of encouragement can be the difference between someone sticking with their fitness journey or walking away entirely. Be the reason they come back, and in some cases, turn their lives around towards a healthier state of being.

Turning Resolutions Into Routines

That initial motivating jump to hit the gym is powerful—but staying consistent is the real game changer. While the internet is full of habit-forming advice, for me, it all boils down to one thing: reminding yourself of your goal every day. No writing it down, no elaborate rituals—just a simple, focused thought. This becomes even more crucial during the winter months when motivation tends to wane. For many, including myself, Seasonal Affective Disorder (SAD) can make these months particularly challenging. SAD, which impacts 0.5% to 2.4% of the population, often leads to “decreased energy and increased fatigue,” as highlighted in a study published in American Family Physician. I’ve found that using this time to build consistent habits helps me push through, turning obstacles into stepping stones for long-term success. Without further ado, let's get into some nitty gritty and practical details.

Practical steps for new gym-goers to build consistency.

• Start SMALL

  I can't emphasize this enough! Take things slowly unless you are sure you will and can follow through. It is much easier to slowly add stuff to your routine once you've gotten used to a small addition I am sure you've all seen this image

  
  

  

  You need to make sure each of your steps is not insurmountable or else you will fail before you can even get started. Emphasize small, manageable goals to avoid burnout. Commit to only 2 to 3 gym days a week, or set aside 1 day a week to start planning your lunches. Make it small and you'll achieve your goals.

  
  

• Use those small steps to create a routine.

  Start your routine on days when you KNOW you can consistently commit to whatever you choose to do. Use a time slow you know you have nothing else to do during those times, or block out a quick 30-40 minute session that you can repeat consistently.

  
  

  

  You need to schedule these sessions as though it is an appointment you cannot miss. Remember, this is prioritizing yourself, and putting your health and life first. If you make training and or meal prep for example, as important to your life as going to work for example, it becomes a priority and you will find the time to do it.

  
  

• Prepare yourself in advance

  This is simple, it's what, at least I have been told all my life. Prepare in advance. Make your life as easy as possible, lay out your gym clothes the night before. Prep your water/BCAA shaker the night before. Have your gym bag waiting for you fully equipped again, the night before.

  

  
  

  Most importantly also, recognize how doing these things makes your life SO much easier, and how combined with the feeling of actually accomplishing your tasks, be it actually hitting the gym, or getting your meal plan ready for the week, really sets you up for success. Trust me, you WILL notice a difference.

Setting Yourself Up for Success: Practical Tips to Build Gym Consistency

Starting your fitness journey can feel overwhelming, but with the right approach, you can build habits that last. Here are some quick and actionable tips to help you stay consistent and confident in the gym:

• Set Clear, Realistic Goals:

  • Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).

  • Example: “I will lift weights twice a week for 30 minutes.” or "I will run on the treadmill three times a week for 20 minutes."

• Focus on Yourself:

  • Avoid comparing yourself to others—everyone starts somewhere.

  • Remember, progress is personal and unique to your journey.

  
  

• Learn the Basics:

  • Take a few minutes to learn the proper form or ask gym staff for guidance.

  • Use resources like YouTube or fitness apps for workout ideas.

• Bring a Friend:

  • A workout buddy can make the experience more enjoyable and reduce gym anxiety.

• Visualize the Goal:

  • Mentally prepare yourself before hitting the gym to overcome fear or hesitation.

    
    

These steps not only make your gym sessions more effective but also build the confidence and momentum needed to keep going. Remember, every small effort adds up to big results over time! Despite what you may see on social media, the gym community is very welcoming and warm.

Building Confidence and Community at the Gym

The gym can be an intimidating place, especially for newcomers, but it’s important to remember that everyone is on their own journey, and NO one is paying attention to you. It's far from being a space of judgment, the gym is a hub for personal growth, where individuals of all fitness levels work toward their goals. By shifting your mindset and focusing on building confidence, and realizing that this isn't a competition but an amazing community, you can make the gym a welcoming and empowering place for yourself.

Focus on Your Own Journey

• As mentioned, the gym is NOT a competition so don't compare yourself to others-everyone starts somewhere and may or may not have their own advantages and disadvantages, progress in the gym is incredibly personal. So are your goals.

• Take the time to celebrate your small victories and accomplishments, whether you can lift heavier, increase your TUT (time under tension), or just show up consistently. Everything that's improvement and can motivate you, should be celebrated.

• Rest assured also, most people at the gym are too focused on their own programs or goals to judge yours.

Progress Over Perfection

Remember that there is no such thing as perfection, especially in the gym. You can hit goals, complete new challenges, but in truth, a lot of the time, with weight lifting, going to failure is the goal. You slowly build up your endurance in running, or with weight loss, just showing up and giving it your all, is what's important. It also helps you realize that your "all" will change on a daily basis, so don't judge yourself too harshly if some days your "all" may barely make you sweat. Celebrate every win, remember, at least you are one of the few who does prioritize their health.

Lastly, I have to reiterate this point: the gym is not a place to compare yourself to others. The only person who you are in competition with, as cheesy as it may be, really is yourself. It is your progress that will continue to grow, regardless of what anyone else may or may not be doing and vice versa.

A Final Word to Gym Rats and Newcomers

Whether you’re a seasoned gym rat or someone stepping into the gym for the first time, one thing is true: the gym is for everyone. It’s a space where people of all backgrounds, goals, and fitness levels come together with one shared purpose—growth. For newcomers, remember that every rep, every step, and every visit is a win. It’s not about being perfect; it’s about showing up and giving it your best.

For the veterans, your experience is invaluable. You have the power to inspire, guide, and create a welcoming environment that encourages others to stay consistent. A simple nod, smile, or piece of advice can make all the difference to someone finding their way.

At the heart of it all, fitness is a journey. It’s not about who lifts the heaviest or runs the fastest—it’s about showing up consistently, celebrating progress, and becoming a stronger version of yourself. So let’s make the gym a place where everyone feels they belong. After all, success is built one step, one rep, and one day at a time. You’ve got this!

Stay Connected

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