How to Set Fitness Goals That You Can Stick To
Updated April 25, 2023.
Why are fitness goals important? Can't I just exercise and see where it gets me? Whether you want to lose weight, become fitter, healthier, or all three, the first step is to establish your goals. Identifying your aims is crucial for success. Reaching your fitness goals can lead to better health and boosted confidence. However, setting unrealistic goals is a surefire way to fail. To avoid disappointment, it is essential to manage your expectations and set practical goals.
So, what are some good examples of fitness goals? You're about to find out.
How to Achieve Your Fitness Goals
- Make Your Goals Measurable and Specific
- Adopt New Habits
- Enjoy the Process
- Start Small
Make Your Goals Measurable and Specific
Ensure your goal is specific and measurable to help you develop a structured plan.
For example, a goal to increase the number of push-ups you can do in one minute from 10 to 20 is measurable. You can track your progress as you reach 12, 15, 18, and finally, 20 push-ups.
A measurable goal allows you to track your progress, stay focused, meet deadlines, and stay motivated.
Adopt New Habits
To be healthy and fit, you need to exercise regularly. This means that exercise needs to be part of your lifestyle. It should become a habit, an action that happens without much thought or planning.
Daily morning or evening walks, going to the gym for a certain number of days every week, eating high-protein meals every day—these are all habits you can cultivate until they become second nature to you.
So set fitness goals to build these habits.
One habit-forming tip is to put your exercise plan on your calendar as a reminder. Another one is to get a workout buddy so you can motivate and support each other to reach your fitness goals.
Also, think about what has stopped you from achieving your fitness goals in the past. It's important that you be honest with yourself, as this process can help you identify the barriers and eliminate them.
» Don't have the time for a lengthy workout? Here's what the experts say about 7-minute workouts
Enjoy the Process
Life is not a destination, it's a journey. So don't wait to reach a specific destination to be happy. Enjoy the journey itself, and as you achieve each intermediate goal, it will push you to achieve the next one.
Don't compare yourself to others, as it will only make you feel unhappy and negatively affect your confidence. Take it as a challenge instead, that you will also get that strong lean figure, one step at a time.
Finding a workout you enjoy increases the likelihood of you sticking to it. this can be dancing, Zumba, or a sport such as tennis or basketball. If you enjoy what you are doing, you are more likely to start working on skills that support your goals.
As you achieve each goal, make sure to take time to celebrate it. This is a very important strategy that will keep you motivated and committed to your fitness journey.
Start Small
Break down your goals into smaller, achievable steps to prevent demotivation.
For example, if you need to lose 30 pounds, start with a goal of losing 5 pounds.
If your goal is to run a 5k, start by running for a minute and walking for a few minutes before running again. Your aim is to run for 3 minutes, then 5 minutes without stopping. Once you are able to do this, you set your target to running for 10 minutes without stopping.
Apply the same concept to other cardio workouts and strength training, starting with lighter, shorter workouts before increasing intensity and duration.
In addition to helping with motivation, this approach will also minimize the risk of injuries.
Incorporate Exercise into Your Daily Routine
Scheduling exercise as part of your daily routine makes it easier to create a habit.
TDC's 7-minute workout features low-impact Sprint Interval Training (SIT) exercises that are easy yet effective for losing unwanted pounds and achieving a lean, toned figure. Consistency with this program and a daily 7-minute commitment can help you reach your weight loss or fitness goals.
