Why New Year’s Resolutions Suck and How Setting Goals Can Actually Work
New Year’s Eve: the most overrated holiday after Valentine’s Day. You know the drill—watching the ball drop, a glass of champagne in hand, and making promises to yourself that are basically glorified birthday wishes. Statistically, only 25% of people stick with their resolutions past January 30th, and a laughable 10% actually achieve them. Why? Because most resolutions are as vague as those “terms and conditions” we all pretend to read. That’s why I’ve dumped resolutions like a bad ex and upgraded to goals—the kind that are specific, measurable, and actually achievable.
In this post, I’ll share my top goals for 2025 and how I’m going to crush them. Spoiler alert: It involves more than just hoping for the best.
Top 5 Resolutions vs. My 2025 Goals
Every year, the top resolutions are about as original as a vanilla latte:
- Spend more time with family
- Lose weight
- Exercise more
- Eat healthier
- Save more money
Admirable? Sure. Effective? Not unless you’ve got a magic wand. Compare that snoozefest to my 2025 goals:
- Squat 400 lbs by September
- Lose 4 inches off my waist by March (and 8 inches by August)
- Snatch 200 lbs by July
- Touch the rim on a 10-foot basketball hoop by November
- Drive a golf ball 300 yards by July
Notice the difference? These goals are detailed and come with action plans. Let’s break them down.
Goal #1: Squat 400 lbs by September
Timeline: 8 months
Plan:
January–February:
- Start Jim Wendler’s 5/3/1 program with my current 1RM of 355 lbs.
- Accessory lifts like pause squats, split squats, and weighted lunges are my new BFFs.
- Progress 5–10 lbs weekly because Rome wasn’t built in a day.
March–May:
- Up the intensity with heavier weights (3–5 reps).
- Add speed work because who doesn’t want to squat like they’re launching into orbit?
- Strengthen my core with planks and hanging leg raises because a wobbly squat is not good for anyone.
June–August:
- Go full beast mode with lower reps (1–3 range) at ~90% max.
- Test a new 1RM in August, then coast into September like a pro.
Goal #2: Lose 4 Inches Off My Waist by March (8 Inches by August)
Timeline: 2 months for 4 inches; 8 months total for 8 inches.
Plan:
January–March (4-inch loss):
- Nutrition:
- Caloric deficit (~500–750 calories/day).
- High-protein diet because muscles need fuel.
- Meal prep like I’m auditioning for “MasterChef.”
- Bye-bye, processed carbs; hello, whole foods.
- Weekly progress pics because the scale doesn’t tell the full story.
- Training:
- 3–4 cardio sessions per week to sweat it out.
- HIIT workouts because suffering is temporary, results are forever.
- Keep lifting to preserve muscle mass—no one wants to be skinny-fat.
March–August (additional 4-inch loss):
- Adjust the calorie deficit as my waist shrinks.
- More cardio or NEAT (basically walking around more—thanks, AppleWatch).
- Food journal everything, even the sneaky snacks.
- Monitor measurements weekly to stay on track.
Goal #3: Snatch 200 lbs by July
Timeline: 6 months
Plan:
January–March:
- Mobility work to unglue my hips and shoulders.
- Film my lifts because the camera doesn’t lie.
- Focus on positional work—hang snatches, high pulls, overhead squats.
April–June:
- Build strength with accessory lifts like front squats and deadlifts.
- Gradually increase snatch attempts by 5–10 lbs weekly.
- Jump explosively, like a caffeinated kangaroo.
July:
- Peak for max snatch by lowering volume and cranking up intensity.
Goal #4: Touch the Rim on a 10-Foot Hoop by November
Timeline: 11 months
Plan:
January–April:
- Squats, deadlifts, and snatches for that base strength.
- Box jumps and depth jumps because gravity is overrated.
- Start small with low-intensity plyos and progress weekly.
May–August:
- Power-focused training, like weighted jump squats and kettlebell swings.
- Sprint intervals and agility drills because explosive athletes don’t jog.
September–November:
- Jump-specific work: rim touches, and praying I don’t blow out my achilles.
- Test my vertical monthly because small wins keep the fire burning.
Goal #5: Drive a Golf Ball 300 Yards by July
Timeline: 6 months
Plan:
January–March:
- Fix my swing mechanics—YouTube or lessons, TBD.
- Rotational strength work with cable woodchoppers and medicine ball throws.
- Flexibility and mobility drills for shoulders, hips, and spine because Gumby doesn’t hit 300 yards.
April–June:
- Speed training with weighted and lighter club swings.
- Practice with intent—no mindless whacking here.
July:
- Grip it and rip it. Measure the results and celebrate.
The Takeaway
Resolutions are like cheap fireworks: flashy but fizzle out fast. Goals, on the other hand, get results. By breaking them down into bite-sized, actionable steps, I’m making 2025 the year I dominate my PRs, drop inches, and finally touch that rim. If you’re tired of setting the same resolution every year, maybe it’s time to get specific, get strategic, and get after it.
Let’s crush it togetheret’s get to work.
Post your 2025 goals in the comments.