Sure, I know the eye-rolls are coming. Another New Year’s resolutions post—how deep can it be? Stick with me; this one will be different.
Following my coach, Sarah Moorman, who had some sage thoughts on the topic, she says: Almost 40% of people make New Year’s resolutions, and most tend to orbit health and fitness—habits around eating, exercise, and building a stronger body. However, like Sarah, I prefer focusing on consistency to form lasting habits. For example, rather than aiming to lose a specific number of pounds, she suggests aiming to hit calorie or macro goals six days a week. Why? If you’re more consistent with calories, your focus stays on eating habits rather than the scale.
To echo that idea, a little meme from T-Nation.com popped up the other day—always an honor to be recognized. I’ve long championed the 3×52 mindset: do something three times per week, 52 weeks a year (ideally lifting heavy stuff), and something great will come from it.
Why three days, not four, five, six, or seven? For most people, three days is a number they can wrap their heads around; it’s not intimidating. It’s doable. It emphasizes realistic consistency. The meme quickly found its way onto Instagram that same day, and the initial comments were telling: “Six times fifty-two is better,” “No days off,” and so on.
If I drew a Venn diagram with circles like:
1) I have zero kids.
2) I have no family responsibilities.
3) I am not a coach and I’ve only read a fitness book once.
4) I brag about a big deadlift or measure my identity by follower count on Instagram.
That group would probably sit in the middle, tossing out such remarks.
Listen, you’re not a Spartan warrior or a Navy SEAL. Relax. Being hardcore (or pretending to be online) doesn’t yield durable results. It might work for a while, maybe. And then you realize you’re not Rambo or Valentina Shevchenko.
Being realistic about how consistent you need to be, and the expectations you set for yourself, is key. It’s human to want to sprint from zero to sixty and skip the basics. Detox teas promising to flush out toxins in 47 days? They’re not the path. Starting a dramatic program after a long break? It’s easy to think you’re more advanced than you are and skip the basics in the name of the fastest route.
Can people reach health and fitness goals with such a scattershot approach? Sure, but it rarely lasts, because the essential habits don’t stick.
So, with 2022 upon us, consider reframing how you set your resolutions. Instead of “I want to deadlift a bulldozer,” try: “I want to follow a structured strength-training program three times per week for the next 52 weeks.” That approach is more palatable and realistic.
Or fighting ninjas
