You know that feeling when summer ends, the nights draw in, routines start to fall off, and suddenly you’re deep in a scroll hole, telling yourself you’ll “get back on track soon”? Well, the Great Lock-In of 2025 is here to turn that thought into action.
Summer distractions are over, and fall brings more structure and a time to reset before the chaos of the holidays. Last year brought us the winter arc, and this year, we’re ready to lock in and level up once more. Instead of coasting into the festive season with scattered routines and late-night scrolls, people are committing to three to four months of structure, discipline, healthy habits, and self-care. It’s that fresh start energy with a sprinkling of FOMO.
Think of September as a mini-New Year. But unlike the January resolutions (which often fizzle out by week 2), The Great Lock-In gets ahead of the curve. You start now, so you roll into 2026 with your habits already locked in - no pressure, no reset needed.
At Gymshark, this feels familiar. We’ve been living and breathing habit building with Gymshark66, the challenge where 66 days of consistency can change your life. The Great Lock-In has the same spirit; it’s about committing to a few habits that help you feel stronger, calmer, and more in control, all before the year ends.
What is The Great Lock-In?
The Great Lock-In of 2025 is a viral challenge running from September through to December, where people get their head down, and commit to structured routines and self-discipline - from fitness and diet to mindfulness and daily habits.
To ‘lock in’ is a term originating in UK slang, meaning to concentrate or hyperfocus on something. This year, TikTok has rebranded the term: with people now globally referring to “the great lock-in” as a 3-4 month period at the end of the year where you can put your head down, and commit to building healthy habits that will take you into the New Year. Think of it as an end-of-year transformation, both physically and mentally.
Why is it powerful? Science backs it up. Researchers at University College London found that, on average, it takes 66 days to form a new habit (though the range can stretch from 18 to 254 days, depending on the behavior) [1]. That’s why a 3-4 month lock-in is the sweet spot: long enough to make a difference, short enough to stay motivated.
And with the fresh-start effect in play, which is the psychological boost we get from new markers like semesters, birthdays, or months, September is the perfect launchpad.
When Does The Great Lock-In Start And End?
The Great Lock-In kicks off in September 2025 and runs right through to December 2025. That’s your three-to four-month window to get consistent before the year ends.
What Are The Rules For The Great Lock-In?
There aren’t strict universal rules for locking in; the point is to set your own. But the most common approach on TikTok looks like this:
Be clear with your goals. Decide what you want to achieve and make it specific and achievable. For example, “I’ll work out four times per week” is more effective than “I’ll exercise more.”
Write it down. There’s never been a better time to invest in a nice new planner. A daily checklist, calendar, or habit tracker app will also help keep you accountable through the next few months.
Show up daily. Treat each goal like a non-negotiable. Tick it off and move on. The less you put it off, the more it will become routine.
It’s about building discipline in the small things so your bigger goals feel easier.
What Ways Can You Lock-In?
On TikTok, goals for “The Great Lock-In Of 2025” vary from fitness to mindfulness to lifestyle tweaks like getting up an hour earlier than usual to have more time for yourself and new healthy habits in the morning. The trend isn’t about overhauling your whole life overnight; it’s about choosing a few things you can realistically sustain that will make you feel good in the long run.
Examples Of Habits That You Can Use For The Great Lock-In:
Health & Fitness
Committing to an exercise schedule, e.g working out 4 times a week
Strength and hypertrophy goals like hitting PBs in the gym
Stretching and mobility routines once a week
Weight loss, muscle gain, or body recomposition
Eating whole foods, cutting down on sugar, drinking more water
Mental Wellbeing
Daily journaling or gratitude lists
Meditation or breathwork
Positive self-talk and affirmations
Carving out self-care time (yes, rest counts)
Habit Forming
Morning/evening routines (waking up at 6 am, no phone at bedtime)
Sleep hygiene, aka going to bed earlier
Daily walks or movement breaks
Creative hobbies on weekends (painting, writing, learning an instrument)
Reducing screen time or creating digital boundaries
Need inspiration? Here’s what a potential “lock-in” list could look like:
10k steps daily
Drink 2–3L of water daily
Wake up at 6am (and stick to it)
Exercise 4–5 times per week
Be in bed by 10pm, phone away
Daily meditation (even 5 minutes counts)
Read 10 pages a day
Whole foods only during the week
Creative or brain-stimulating hobby on weekends
Keep screen time under 5 hours per day
How to use this list: don’t feel like you need to do all 10. Pick two or three realistic habits that suit your lifestyle, and build from there.
To make it feel more personal, you could tailor your list to your training style:
For lifters: increase 1RM on back squats, drink 3L of water daily (especially if taking creatine), warm-up mobility, and cool-down stretches every workout.
For runners: add 2 strength sessions for runners per week, increased focus on mobility, and fuel runs with whole foods.
For hybrid athletes: balance strength and endurance by lifting 3 x per week, running 2 x per week, 8-hour sleep goal, sauna 1 x a week.
Our very own hybrid athlete and CrossFit coach, Alex Kirkup-Lee, shares her goals for The Great Lock In, saying that for her, it’s all about showing up, and these habits help her keep making progress while maintaining balance:
“I’ve established four key habits in training, nutrition, and mobility: practicing strict and butterfly pull-ups twice a week so I can hit 10 unbroken butterflies by December; building my snatch to a 50kg 1RM through weekly lifting and accessory work; following an 80/20 nutrition approach with 80% whole, nutrient-dense foods and 20% flexible for eating out or socialising; and committing to three weekly mobility sessions targeting hips, shoulders, and thoracic spine”
“The point is that habits cross all disciplines, whether that's lifting, running, or a mix of both, but personalising your goals to the way you train makes them a lot smarter,” mentions Alex.
This list is just guidance if you don’t know where to start. As soon as you start writing them down, you’ll know if they feel right!
How Do I Stick To My Personal Goals For The Great Lock-In of 2025?
The truth is, motivation will get you out the door, but discipline is what will keep you checking in week after week.
You can set yourself up for success by keeping your goals realistic. Don’t try to juggle 10 habits at once, as there’s a greater chance some will start to drop off.
Track your progress in a way that works for you, whether that’s with an app, a journal, or even making videos for TikTok challenges.
Build accountability by sharing your journey with friends, family, or online communities.
If you miss a day, don’t stress; we all have off days. Breathe, reset, and keep going. It’s consistency over time that makes the difference.
Feel Your Best | Lock In With Gym & Rest Day Fits
The right kit matters more than you think. Comfortable, confidence-boosting fits help you show up to workouts, stick to routines, and relax properly on rest days. Think colorful matching sets, baggy pump covers, hybrid shorts, and comfy loungewear for recovering in.
Lock-In Uniforms
Think of these as your “lock-in uniforms”, gym outfits you’ll reach for on repeat when you need to stay consistent and feel good.
FAQs
How can I track my habits?
There are many ways to track your habits. Many enjoy going old-school and putting pen to paper with a journal or planner. Or you can use a calendar, habit tracker apps, track your goals with your fitness app, or create check-off lists in your notes app. If content creation is your thing, why not participate in lock-in challenges on TikTok? The method doesn’t matter; it’s consistency that does.
How is the great lock-in of 2025 different from the winter arc?
The Winter Arc was all about getting through the darker months with structure and discipline, and was largely about fitness progress. The Great Lock-In is about sticking to smaller lifestyle habits at can transform your life. It’s more of a reset routine, starting in September, so you actually head into the New Year with good habits already built.
How can I stay consistent with my routines?
Don’t go overboard on your list of goals if you want to stay consistent. Pick a few realistic habits, set daily reminders, and track them. The lock-in isn’t about perfection; it’s about discipline over time. Remember, you’re doing this for your own good; there’s no one you need to prove anything to, and no one is judging you. Take the pressure off, and don’t forget to enjoy the process!
What happens if I miss a day of The Great Lock-In of 2025?
Nothing bad will happen if you miss a day of the great lock-in. Take it as a chance to practise positive self-talk and a growth mindset and reframe it as flexibility, not failure. The point is to keep showing up, not to be perfect… no one is! And if you miss a day, just pick it back up the next day; there’s no need to start again from the beginning
READY TO LOCK-IN?
Lock in your fitness goals with the Gymshark Training App. Discover new workouts, follow tailored plans, and track your progress, all in one place. Download the app below.
References:
[1] Gardner, B., Lally, P., & Wardle, J. (2012, December). Making health habitual: The psychology of ‘habit-formation’ and general practice. British Journal of General Practice, 62(605), 664–666. https://doi.org/10.3399/bjgp12X659466
