2025 Resolutions: How to Get (Back) Into Sports?

To start the year off right, 34% of the French make the resolution to engage in regular physical or sports activity. This number has been steadily rising since 2017. To be part of the 3 out of 5 French people who manage to stick to this commitment, you need to make sure you set yourself up for success. Getting back into sports isn’t something you can just improvise, especially if your goal is to move regularly and build new habits.

How can you make sure you stick to your sports commitments throughout the year? By following our advice for a smooth restart, of course!

Set Goals When Returning to Sports

When starting sports again or trying a new physical activity, the hardest part is often staying consistent. The key to lasting success is giving your practice purpose. To keep up your motivation, your goals should be "SMART":

Specific: Be as precise as possible. Do you want to start a particular sport? Run 10 km without stopping within six months? Complete your first marathon? Earn a judo belt?

Measurable: You need to be able to say whether you’ve achieved your goal. Determine the indicators that best suit your situation (duration, distance, weight…) and how you will measure and evaluate them. A fitness watch? A smartphone app?

Achievable: Balance reason and ambition. An overly modest goal won’t motivate you, but if the challenge is too big, you risk discouragement and giving up.

Realistic: You must have the resources to achieve the goals you set. If you decide to sign up for a local triathlon but don’t have an appropriate bike, you’re setting yourself up for failure. Set goals that are compatible with your resources, schedule, and life circumstances.

Time-bound: Set a deadline. It’s this deadline that will establish your rhythm. It doesn’t need to be far off, but it should align with your fitness level and ambitions.

Mix goals related to results (winning or participating in an event), performance goals (running 10 km nonstop or finishing a marathon in under 4 hours), or process goals (improving your technique).

And in all cases, express your ambitions positively. A Swedish study has shown that goals based on approach (adopting good habits) are more achievable than those based on avoidance (e.g., stopping sugar consumption).

Start with a Health Check

This advice is especially relevant if you haven’t done sports in a long time and you’re over 40. Schedule a visit with your doctor for a full check-up. They will assess your heart and respiratory functions. If you’ve had injuries in the past, you might also want to see a physiotherapist or osteopath. These health professionals will offer valuable advice on the most suitable sports and on the movements and postures to avoid or adopt depending on your body type.

Surround Yourself with Support

Starting a sport on your own can be especially challenging. That’s why, to increase your chances of success, it’s strongly recommended to get started with others.

You can start with friends or family, of course. It’s much more enjoyable to go running when you’re accompanied. But the best option might be to seek help from professional coaches.

In addition to designing training programs tailored to your fitness and goals, a coach can help improve your posture and technique. This will help you progress faster and in better conditions. Plus, it’s easier to stick to your commitments when you know your coach is expecting you. Their support will also help keep you motivated and focused on your objectives.

If you don’t have the time or budget for traditional coaching, there are plenty of apps that can provide you with custom workout programs. However, be cautious: these tools can be helpful but may not necessarily improve your technique. You might progress more slowly, leading to frustration.

Adapt Your Lifestyle

When we resolve to get moving, it’s often because we want to get fitter, lose weight, gain strength or firmness, or even sleep better. However, these goals won’t be achievable if you only focus on sports. Treat your return to physical activity as a comprehensive project that includes your eating habits, hydration, and sleep patterns.

Eat a Balanced Diet: To get all the nutrients you need, make sure to include carbohydrates, proteins, fruits, and vegetables at every meal.

Hydration: Moving more makes you hungry, so choose healthy snacks like cereal bars, nuts, or fresh fruit. A square or two of chocolate is fine too (don’t deprive yourself!).

Drink Plenty of Water: Hydration is especially important when you return to sports, as it helps prevent fatigue, headaches, and cramps.

Sleep Well: Ensure you get enough rest. Avoid exercising in the evening, as working out before bed isn’t ideal—it can make it harder for your energized body to relax, leading to poor recovery and fatigue the next day.

Equip Yourself, but Reasonably

When starting, it’s tempting to buy all the equipment a perfect athlete would use. But it can be expensive! Generally, you don’t need much to get going: a comfortable outfit, a water bottle, and a smartphone are all you really need.

If you choose to engage in an outdoor activity, however, it’s worth investing in a good pair of shoes to minimize the risk of injury. Before splurging on more specialized gear, wait until you’re sure about your new hobby. You might even consider your dream outfit as a reward for achieving your first goals!

Take It Slow

You’re motivated and ready to do whatever it takes to reach your goals. The first few sessions were tough, but you think sports should be a bit painful, right? So you keep pushing harder. Isn’t that how progress is made?

Stop! You’re on the wrong track!

Your return to sports must be gradual, with small steps. Pushing too hard, too fast, leads to injury. Worse, it’s counterproductive in terms of performance.

By taking things slowly, you’ll allow your body to adjust to the movements and the little challenges that athletes experience—muscle soreness, stiffness, and joint pain. Most of the time, while these sensations might be unpleasant, they’re harmless. By exerting more effort than usual, you’ve stressed your body, and it needs time to recover. Rest is key to progress!

Even better: recovery periods are also crucial for helping any sports-related injuries (blisters, irritation, abrasions) heal properly. When starting physical activity, such injuries are common. Take the opportunity to treat them with a proper care routine.

It would be a shame to quit crossfit because of blisters on your hands or give up climbing because of raw fingers, right?