10 Healthy Resolutions That Have Nothing to do with Weight Loss 

Every year as the calendar flips, many of us take a few minutes to reflect on the past 12 months and set our goals and resolutions for the year ahead. For Americans, those goals almost always include losing weight and exercising more, and this year is no different. 

But what if you don’t want to lose weight, and you already spend a ton of time at the gym? Well, that’s why we’ve compiled a list of 10 healthy resolutions that have nothing to do with losing weight or exercising more. From drinking more water to prioritizing your rest days, these goals are great for those of us that don’t want to focus too much on what the scale says but still want to find new ways to live happier, healthier, stronger lives in 2023. 

1. Try a New Form of Exercise

If you’re already a workout junkie, hitting the gym more probably isn’t on your list of to-dos in 2023. Instead of setting a goal to increase your workouts, make a fun resolution to try a new form of exercise instead. If you’re a lifter, check out a yoga class (this can be super beneficial for weightlifters). If you’re a runner, try kickboxing for a day. 

2. Cook a New Meal 

Eating healthy can sometimes mean getting stuck in a rut when it comes to meal prepping, but the New Year is a great time to spice up your food. Set a resolution to try a new recipe each week or month, or just to try adding in a few new ingredients to liven up your already-existing meal plan. You may end up finding a meal you love, and adding it to the rotation! 

3. Prioritize Rest

Rest days can be difficult, and prioritizing them isn’t always easy. If you struggle to give yourself a day off, set a goal to embrace your rest days in 2023. This can include planning fun activities on your day off, or still heading to the gym to relax in the sauna, stretch, and whirlpool instead of workout. Whatever you choose to do on your day off, just make sure you’re taking regular rest days, as they are more important than you might think. 

4. Gain Weight

You read that right. It’s important to realize that not everyone has a goal of losing weight. In fact, some of us want to pack on the pounds. If you’d like to add more muscle or mass to your physique in the coming year, this is a great goal to set to help you stay focused on your bulk. 

5. Grow a Certain Muscle Group

Everyone has that one stubborn muscle group that just never seems to grow as fast as the rest. Maybe it’s your calves, your triceps, or your glutes. Whatever it is for you, make a resolution to focus on growing this muscle in 2023. This might mean adding an extra upper body day to your split, trying some new exercises specific to that muscle group, or eating more to fuel your gains. 

6. Add More Cardio 

If you love to spend time in the weight room, but walk straight past the treadmills at the end of your lift, you’re not alone. Many of us that love to lift tend to ignore cardio with the excuse that it’s boring, it takes too long and it’s uncomfortable – but it is important. 

Even if you’re not looking to burn calories or lose weight, cardio offers important cardiovascular benefits that you can’t get from lifting alone. Start with something small and easily achievable like 10 minutes of walking on the treadmill at the end of your workout. This won’t run your gains, but it will improve your endurance, boost your heart health, and can even help improve blood flow to reduce sore, tight muscles. 

7. Add More Strength Training

Some of us have the opposite problem – we love to run, row, cycle, and climb, but hate venturing into the weight room. Maybe you find it too complicated, or uncomfortable, or don’t like fighting a sea of people to get a bench or weights. Whatever your reason, you can’t deny that strength training has a host of benefits that cardio alone doesn’t offer. Weightlifting can help strengthen your muscles and bones, help prevent future injuries, and increase your metabolism even after your workout ends. 

Ultimately one isn’t better than the other, and the best resolution you can make is to incorporate both lifting and cardio into your fitness routine for optimal results. 

8. Stretch or Foam Roll More 

Whether you prefer cardio or weight training, many of us are guilty of neglecting an important part of exercise: recovery. Hitting the gym or the pavement is the fun part, but rolling out or stretching at the end? No thanks! 

If you’re guilty of skipping this important step, this is a great resolution for you. Set a goal to stretch or foam roll for 5-10 minutes a day initially, and increase as needed. It’s a small, manageable goal, but the benefits will be undeniable. 

9. Drink More Water

Similarly to foam rolling and stretching, staying hydrated is one of those incredibly easy healthy habits that many of us forget about. This is one resolution that’s so simple (and super affordable and accessible) to accomplish. If you struggle to drink enough water, try setting a timer to remind yourself to get up and drink a glass of water. You can also try adding flavors, fruits, or mixes to your water bottle to create a more appealing taste. 

10. Stop Comparing

We live in a world where it’s easy to get sucked into a digital timeline of perfect bodies. If you’re like many people, this can have some really negative effects on your mental health, and make it hard to keep at your goals when you’re constantly wondering “why doesn’t my body look like that?” If you struggle with comparing yourself to fitness influencers, athletes, celebrities, or even other gym members, this is the year to stop and remember that you are your only competition. 

Did you set a fitness-themed New Year's resolution this year?