Many folks struggle to keep up with their fitness goals, especially when they set the bar too high. Unrealistic goals can lead to feeling discouraged or not keeping track of progress. Instead, consider goals that are both achievable and maintainable, like doing 15-minute stretches after a workout or scheduling regular rest days each week. Here’s how to create fitness goals you can stick to, including tips from personal trainers.
The secret to sticking with your fitness goals is using the SMART method, which ensures your goals are:
A certified trainer, Lindsay Ogden, suggests adding an “E” to the mix for “emotion”—consider how achieving your goal will make you feel. Will you feel more confident or empowered?
If you already know what goal you want, that’s awesome. If not, here are some goals recommended by personal trainers:
1. Stay Consistent: Regularity is crucial for forming exercise habits and seeing progress. Mike Donavanik recommends starting with a manageable goal, like three workouts per week. After the first month, you can increase the frequency based on your comfort and improvement.
2. Cardiovascular Health: For someone who hasn’t exercised in a while, setting goals to improve cardiovascular health can be vital. Building endurance benefits bone, heart, and immune health while reducing the risks of heart disease and type 2 diabetes.
3. Explore Variety: Don’t be put off by the idea of running a mile. Try different workouts every month until you discover what you enjoy.
4. Step Counts: Instead of aiming for a strict 10,000 steps daily, try reaching an average for the month to reduce pressure.
5. Upper Body Strength: If you’re looking to strengthen your upper body, push-ups are a great option. Decide how many you want to achieve in a month, maybe starting with beginner variations if needed.
6. Rest Days: It’s easy to want to work out every day once you’re committed, but your body needs rest to recover. Rest for at least two days a week, and consider light activities like walking or yoga on those days.
7. Stretching: While stretching might not be a top priority if you’re looking to build muscle, it’s essential for flexibility, improved motion, and reducing injury risk.
8. Core Strength: Planks are an excellent full-body exercise for your core. Try holding a plank a couple of times a week to build up to a one-minute hold.
9. Hydration: Stay hydrated throughout the day, not just during workouts. Keep a reusable water bottle with you and aim to drink enough throughout the day to meet your hydration needs.
10. Running a 5k: A more advanced goal like running a 5k can be motivating. Give yourself plenty of time to train—about 12 weeks—and try to run three times a week. Having a running buddy can add accountability and make training more enjoyable.
The benefits of setting realistic fitness goals include staying motivated and having clear milestones to achieve. Whether you’re aiming for more push-ups or consistent workout sessions, make your goals specific and personal to ensure you remain committed.
