A YouGov survey revealed last year that more than two-thirds (70 per cent) of Brits abandon their resolutions within a month, with 13 per cent giving up after just one week. In fact, 8 per cent quit their fitness goal within one or two days.
For those that began their New Year’s fitness resolutions on January 1, fitness expert Leon Bolmeer from Geezers Boxing reveals that March 1 is the exact date you will begin to see fitness results. Leon also had his say on the early signs of progression to look out for, tips to progress, and why staying consistent is the key to success.
When you can expect to see results
“Seeing results from a workout routine takes time, and how long it takes depends on several factors, including your fitness level, training type, and lifestyle habits like nutrition and sleep,” he said. “Beginners often notice progress sooner, typically within two to four weeks, as their bodies adapt to new challenges. For those with more experience, changes might take four to six weeks or longer.
“Noticeable progress will be clear for most people within 2-3 months of regular workouts, so if you started on the 1st of January you’ll begin to see results during March and April. It’s important to define what results look like to you, whether that’s losing weight, building muscle, or improving flexibility, as each goal requires a different approach.”
Key signs of progress
Leon continued: “Initial results aren’t just physical. Many people experience improvements in energy, mood, and sleep within the first few weeks of starting a fitness routine. These are important milestones that often go unnoticed but can make a big difference to overall wellbeing.
“One of the first signs of progress is how your body learns to move more efficiently, improving strength, coordination, and performance. These ‘hidden gains’ might not be visible but are important in building a strong foundation.”
Figure out what works best for you
“Cardio workouts, such as running or cycling, often deliver quicker results in terms of calorie burn and weight loss, but the benefits of strength training, like increased muscle mass and a faster metabolism, tend to last longer, making it a worthwhile investment in your fitness routine,” Leon said.
“For those wanting to build muscle, it’s important to understand that the body typically builds only 1-2 pounds of muscle per month.”
Enjoy your workouts
“Choose a workout programme you enjoy, start slow, and build consistency over time. Many people give up when they don’t see immediate changes, but long-term results progress require commitment and a positive mindset,” said Leon.
Balance
“One of the biggest challenges with fitness is finding a balance. Rapid weight loss or extreme workout routines often lead to burnout, making it harder to maintain your progress,” Leon said. “Aim for 3-5 hours of exercise per week and support your workouts with good nutrition and sleep habits is a great starting point.”