Nearly half of the people worldwide set a New Year’s resolution to improve their health. 

A 2024 Forbes survey reveals 23% of U.S. participants fail in the first week and 43% drop out by February.

This trend is something Steve Espinosa, a nationally certified personal trainer at VASA's Draper gym, sees firsthand when the gym sees a spike in attendance during January and February, only to taper by March.

“It's their New Year's resolution to start working out and they have a long-term goal, but usually, it’s not specific enough for them to stick with it,” said Espinosa, who serves as the gym’s lead trainer. “Often people’s resolutions are too general, like, ‘I want to lose weight,’ ‘I want to get into the gym to build muscle or do a pull up.”

One of the first things he asks new clients is “Why do you want to come to the gym?”

Many respond with a desire to lose weight, but Espinosa digs deeper. 

“Often, it’s not just about losing weight; it’s about feeling more comfortable in their bodies and gaining confidence — and that’s the why,” he said, adding often the answer is tied to emotional reasons or to prevent health problems they’ve seen in others.

One of Espinosa’s clients, a 60-year-old woman started training three years ago, fearing she was following the same sedentary path as her mother.

“Her daily life has become easier with improved fitness. She’s stronger, more confident and skiing — and doing activities she never thought she could do, without being worried about being sore or getting hurt,” he said.

Unlike the vague New Year’s resolutions which often lead to early burnout, Espinosa works with clients to set specific, achievable goals. He recommends writing down goals to make them tangible and breaking them into smaller, incremental steps.

“You need to have a specific goal. Ask yourself, ‘What am I trying to achieve every month?’ A goal of going to the gym three times a week is a more realistic and attainable goal,” he said. “Set mini-goals, whether it’s five minutes, or an hour to hit your weekly goal. Then, build toward monthly, six-month, and yearly goals.”

Espinosa emphasizes the importance of regularly reassessing goals.

“Check in with yourself: ‘Am I am I doing enough?’ If you’re not seeing results, ‘what am I not doing? Is my gym time efficient? Am I pushing myself as hard as I should be?’” he said. “Sometimes your goals may change, and you need to evolve with them.”

Espinosa talks from experience. He spent years strength training before running his first half-marathon.

“After I did one, it changed everything. I'm still working out, but my workouts changed with my goal to run more half-marathons,” he said. “Your training and your resolutions are going to evolve. The result is where you want to get to, but the journey is going to get you there.”

After being a high school athlete, Espinosa fell into unhealthy habits, including fast food and lack of exercise. Eventually he redefined his goals, embraced healthy eating, and became certified in endurance training, weight loss, muscle management and training for older adults.

“Pushing yourself beyond your comfort zone, being comfortable in the uncomfortableness of working out, makes you mentally stronger,” he said. “When I see that, it makes me happy. I want to help people.”

Other advice Espinosa offers:

• Use the gym as an escape: Espinosa said people join the gym because they need a break from the stresses of work and home. “Being in the gym helps you focus on what you're here for — yourself and your goals.”

• Be accountable: While personal trainers can provide motivation and customized workout plans, Espinosa emphasizes the importance of personal responsibility. “You need to be accountable to yourself.”

• Prioritize your fitness: “Make time for it. Don’t say, ‘When I have time, I'll do it,’” Espinosa said. “Schedule an hour twice a week to work out and build from there.”