No Pain No Gain This New Year
By James Tong 11/12/2024
Every January, commercial gyms flood with eager individuals determined to transform their bodies. Yet, by February the crowds shrink considerably. Before long, the once-bustling gyms are left with only a handful of individuals who stick to their resolutions, joined by the dedicated gym goers from the previous year while those who failed declare "next year is our year.” Rather than the motivation of New Year’s resolutions and unrealistic expectations of perfection, fitness should be approached as a lifelong commitment to health, well-being and progress.
For many, their ambitious New Year’s fitness goals—from losing body fat to hitting a two-plate bench press—are backed by temporary motivation rather than entrenched discipline. Although energizing for the first few weeks, such goals are fueled by motivation—something that always eventually subsides. All that effort without immediate results can build frustration and disappointment—but that is where the committed are filtered from many of the New Year's resolutioners. As resolutions tie to expectations for results and external validation, the slow progress eventually leads to many dropping their fitness goals altogether. In fact, according to Virtuagym, almost 50% of new gym members cancel their memberships by the end of January and 12% of all gym sign-ups are in January, whereas the rest of the year accounts for just 8.3%, a stark reflection of short term motivation from a resolution.
The overflowing gym attendance at the start of the new year is largely fueled by media influence. Fitness influencers frequently share photos of their physical transformations, which can lead to unhealthy comparisons. Many posts showcase hyper-aesthetic physiques that set unrealistic expectations, often gained through the use of strategic posing, pumps and photo editing. This creates a skewed perception of fitness, as the emphasis on results often conceals the role of anabolic steroids and other shortcuts. A single Instagram post can gloss over the years of dedication and consistency needed to achieve the physique.
Worse, steroid use has become normalized in online spaces. Although allowing users to build muscle mass and shed fat rapidly, anabolics incur life-threatening side effects including heart disease and liver damage, according to Healthline. Other side effects include infertility, lung problems, excess pimples, anxiety and high blood pressure. Despite these dangers, influencers often irresponsibly glorify steroids without addressing the risks, normalizing and sometimes even encouraging their use among audiences to take shortcuts in achieving their dream physique.
"My gym partner is my biggest motivation to work out because we support each other by making sure the other stays focused. I also use my workouts as conditioning for volleyball. While we often watch gym-related content, we find it more motivating than harmful," Sophomore Kavin Kwak said.
In contrast, committed year-round gym goers often integrate the gym into their lifestyle with a sustainable approach that values consistency and discipline rather than chasing perfection in the short term. As such, their regular exercise benefits long-term health, both mentally and physically. This commitment to health and well-being encourages other habits, such as nutrition and sleep.
However, for some, excessive focus on fitness can lead to body dysmorphia, where individuals develop a distorted perception of their appearance. This can result in unhealthy patterns, such as overexercising. While the gym can be a space for growth and self-improvement, it is essential to approach fitness by prioritizing overall well-being over unattainable standards of perfection.
Expecting quick and easy results highlights the trends in gym culture such as ego lifting. Ego lifting, often from the desire to replicate lifters online or out of peer pressure, is when someone prioritizes lifting the heaviest weights they can without the correct technique, risking serious injuries ranging from muscle strains to herniated spinal discs. The risk-to-reward ratio on ego lifting rarely justifies it; it builds little to no strength or muscle mass with the only “benefit” being the short-term satisfaction—reflecting ego lifters’ desire for quick and easy results. Rather, the gym should represent an environment to cultivate long-term health through steady weight progression.
"I go to the gym purely for self-improvement and I do not find fitness influencers as distracting or enviable. I work out to see my progress rather than comparing my physique to others," Junior Gabriel John said.
Regularly going to the gym requires intention and planning. It is important to set realistic goals and reduce distractions on social media. Gymgoers can create lasting habits beyond a spontaneous New Year's resolution motivation. Ultimately, fitness is a personal commitment to self-care and growth. By embracing gradual progress over instant results, gym goers can entrench physically and mentally healthy habits for a lifetime rather than one month after every New Years.
About the Contributors
James Tong
Writer
James Tong is a writer for the school journalism. He enjoys collaborating with others and this is his first year in journalism. His hobbies include swimming, biking, hanging out with friends and listening to music.
Ryan Park
Artist
Ryan Park is an Artist for Advanced Journalism in Leland High School. He wants to be able to improve his drawing skills during his time in Journalism. He likes watching anime, hanging out with his friends, and going to the gym.
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