Most people quit their fitness goals by January—Apple Watch users don’t. Here’s why?

Used by millions globally, Apple Watch delivers daily fitness motivation along with detailed insights into workouts, training, and overall health. 
A new analysis from the Apple Heart and Movement Study shows that Apple Watch users consistently increase their exercise levels in January and maintain those gains well beyond the early weeks of the new year.

Apple Watch Users Stay Active Beyond “Quitter’s Day”

Many people abandon their New Year’s fitness resolutions by the second Friday of January — often referred to as Quitter’s Day. However, Apple’s analysis of Activity data from approximately 100,000 Apple Heart and Movement Study participants over four years reveals a different trend among Apple Watch users.

After a seasonal dip in activity during November and December, average daily exercise minutes rose sharply in January and continued to increase into spring. During the first two weeks of January, over 60 percent of Apple Watch users increased their daily exercise minutes by more than 10 percent compared with December averages.

Nearly 80 percent of those who boosted their activity maintained those higher levels through the second half of January, while 90 percent of that group sustained the gains through February and March.

The Apple Heart and Movement Study is conducted in collaboration with Brigham and Women’s Hospital, the American Heart Association, and Apple, and includes more than 250,000 consenting participants across the United States.

Limited-Edition Awards and New Strava Challenge

To kick off the year, Apple Watch users can earn the Ring in the New Year limited-edition award by closing all three Activity rings for seven consecutive days in January.

For the first time, Apple Watch users on Strava can also participate in a special “Quit Quitting” Challenge throughout January. Participants who log 12 workouts during the month will earn an Apple Watch badge within the Strava app.

New Multiweek Fitness+ Programs Launch January 5

Apple Fitness+, now available in 48 countries and regions, is introducing four new structured programs designed to help users restart, refocus, and recommit to their fitness goals:

Make Your Fitness Comeback: A four-week plan featuring Strength, HIIT, and Yoga, with three 10-minute workouts per week.

Build a Yoga Habit in 4 Weeks: Two 10-minute yoga flows per week — one slow and one energetic — designed to improve flexibility, reduce stress, and build strength.

Back-to-Back Strength and HIIT: A three-week program pairing 10 minutes of Strength and 10 minutes of HIIT, three times per week.

Strength Basics in 3 Weeks (launching January 12): A beginner-friendly program focused on proper technique and confidence-building across major muscle groups.

Music-Driven Workouts and New Time to Walk Episodes

The Artist Spotlight series returns with new workouts featuring music from Grammy Award-winning artist KAROL G, with additional workouts featuring Bad Bunny launching February 2 to coincide with the Apple Music Super Bowl LX Halftime Show.

The award-winning Time to Walk series will also feature new episodes with actor and producer Penn Badgley, singer and TV personality Mel B, and actor Michelle Monaghan later this year.

More Ways to Stay Active with Apple Watch and Fitness+

Fitness+ is accessible on iPhone, iPad, and Apple TV, with enhanced on-screen metrics when paired with Apple Watch or AirPods Pro (3rd generation). Users can follow personalised Custom Plans, receive workout reminders, and share Fitness+ workouts directly to Strava.

Apple Watch supports a wide range of workouts using AI- and ML-powered motion models trained on over 50 million hours of activity data, offering advanced metrics for running, cycling, swimming, hiking, and more. Users can also track sleep, heart health, medications, menstrual cycles, environmental noise exposure, and training load.

Apple Watch Lineup and Pricing in India

Apple Watch Series 11 starts at ₹46,900

Apple Watch SE (3rd generation) starts at ₹25,900

Apple Watch Ultra 3 starts at ₹89,900

Apple Fitness+ is available for ₹149 per month or ₹999 per year, and is included in the Apple One Premier plan. New subscribers may receive up to three months of Fitness+ free with the purchase of eligible Apple devices.