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- Guide to Setting Fitness Goals You Can Keep
How to Set (and Keep) Fitness Goals
If you're looking to improve your fitness level, setting goals can be a great way to stay motivated and focused. Whether you're new to exercise or looking to take your workouts to the next level, having a clear idea of what you want to achieve can help you stay on track, measure your progress along the way, and see how you’ve improved. But how do you set specific fitness goals that you can actually stick with? In this article, we'll show you how to make fitness goals that can help you reach your full potential. As you set your goals, always consult with your physician before starting a new exercise program.
Why does goal setting matter?
At its core, goal setting is simply the process of deciding what you want to achieve, and then creating a plan to make it happen. Goal setting is how we translate desires into results. When it comes to fitness goals, this might mean setting a specific target weight, aiming to run a six-minute mile, or committing to working out a certain number of times per week. Whatever your goal, the key is to make it specific, measurable, and relevant to your needs and interests. The next section will explore the "SMART" framework for setting effective fitness goals.
Get SMART with Your Fitness Goals
One popular goal-setting approach is the "SMART" framework, which stands for Specific, Measurable, Attainable, Relevant, and Time-Bound. If you apply these attributes to a fitness goal, you’ll be able to set clear, actionable goals for yourself. Let's break down what SMART fitness goals look like:
- Specific: Your goal should be clear and specific. Instead of setting a vague goal like "get in shape," try setting a specific goal like "lose 10 pounds" or "run a 5K race."
- Measurable: Make sure to set measurable fitness goals so that you can track your progress. This might mean tracking your weight, counting the number of sets you did, or timing yourself on a specific exercise. It can be difficult to notice incremental progress over time, so tracking your progress makes it easier to appreciate how far you’ve come.
- Attainable: Your goal should be challenging but attainable. Setting a goal that’s too difficult to achieve can lead to frustration and discouragement. For example, instead of aiming for a 300-pound bench press, set incremental goals of 200, 225, 250, and 275 pounds along the way. That way, your efforts will feel like they’re going toward an attainable milestone instead of a far-off ultimate goal.
- Relevant: Getting yourself to do things you dislike will always be an uphill battle. If your goal involves activities you dislike, you’re likely to find reasons to avoid working on it. That’s why it’s best to set personal fitness goals that align with your interests. For example, if you dislike running, resolving to run a marathon might not be the best fit for you.
- Time-Bound: Your goal should have a clear deadline or timeline. This accountability will help you stay motivated to work out, turning “someday” into “today.”
By applying the SMART framework to your fitness goals, you can create well-defined, measurable, and achievable goals.
Examples of Fitness Goals
When setting fitness goals, it's essential to consider your current fitness level, desired outcome, and available resources. Here are a few examples of SMART fitness goals to get you started:
- Complete a 30-day strength training program.
- Walk for 30 minutes every day for a month.
- Run a 5K race in under 30 minutes.
- Do 50 push-ups in a row for three days each week.
Remember, the key is to set specific goals. This will help you stay motivated since you’ll have something to work towards, and you’ll know exactly when you’ve hit your goal.
Fitness Goals for Beginners
Fitness can be frustrating and discouraging for beginners, so starting with realistic fitness goals is essential. Here are some fitness goals for beginners that you can use as a guide:
Walk 10,000 steps a day. Walking is an excellent low-impact activity for beginners. Set a goal of walking 10,000 steps a day and use a pedometer or fitness tracker to track your progress. Consider increasing your step count or walking along a more difficult route as your endurance increases.
Complete a beginner's workout program. Many gyms offer beginner's workout programs to help you get started with fitness. Choose a program that fits your fitness level and schedule and commit to completing it. Paying in advance can be a good psychological motivator because you’ll waste your money if you don’t show up.
Drink more water. Staying hydrated is essential for overall health and fitness. Set a goal of drinking eight glasses of water a day, and track your progress.
Improve your posture. Poor posture can lead to muscle imbalance and pain. Work to improve it by devoting 10 minutes each day to practicing proper alignment and strengthening exercises. Note how your back feels each day to see your results.
Incorporate strength training. Bodyweight exercises don’t require any equipment, so they’re easy to do whenever you have a spare minute. Start with three sets of push-ups and three sets of squats each day, and add more exercises as you go.
Work on your flexibility. Flexibility is an essential component of fitness that can help improve overall mobility and reduce the risk of injury. Like bodyweight exercises, you can do stretches on the go. Start by committing to five minutes of basic stretches each day.
Run a 5K. Running a 5K is a little more ambitious, but it’s an achievable challenge for dedicated beginners. In the months leading up to your 5K, develop an improvement plan with a series of escalating goals. Start with a walking program, and gradually increase your intensity and distance over time.
Measuring Success
Measuring your progress is important to achieving your fitness goals. By tracking your progress over time, you can create a trail of data that tells the story of your fitness journey. To do this, write down your goals, track your workouts, and celebrate your achievements. This will help you see how far you've come and motivate you to continue.
Helpful Tips & Tools to Stay Motivated
Setting fitness goals is just the first step in achieving a healthier lifestyle. Here are some helpful tips and tools to help you stay on track:
Create a fitness plan. To work toward your long-term goals, create a fitness plan that includes both aerobic and strength training exercises, as well as a walking program or other physical activity you enjoy. Make sure to incorporate short-term goals into the plan to keep your motivation up.
Celebrate your successes. Celebrate your accomplishments, no matter how small they may seem. This will help keep you motivated and on track toward your goals.
Monitor your progress. Keep track of your progress using a fitness journal or app. Many apps can automatically crunch the data to give you a better perspective.
Change it up. Variety is essential for staying motivated. Mix up your workouts and try new activities to keep things interesting.
Find a workout buddy. Working out with a friend can make exercise more enjoyable and keep you accountable.
Reward yourself. Set up a reward system for achieving your goals. Treat yourself to a massage or a new workout outfit when you reach a milestone.
Overcoming Common Challenges
It's common to face challenges when trying to stick to a fitness routine. Here are some common challenges and tips for overcoming them:
Lack of time: Make exercise a priority by scheduling it into your day. Even 10-15 minutes of exercise can make a difference. By slotting your fitness routine into a specific time each day, you can ensure you’ll always have time for it. Even better, it’ll start to become a habit that you’ll gravitate toward automatically.
Lack of motivation: Find activities you enjoy and mix up your routine to keep things interesting. Be aware that you’ll feel exhausted or burnt out some days, so you can’t rely on only motivation to keep you going. You’ll have to decide to stay disciplined even when you feel like quitting or taking a break. Discipline wins out over motivation every time, especially if you do it enough to become a habit.
Plateauing: If you are stuck at a certain weight or fitness level, try mixing up your routine with new exercises or increasing the intensity. Reassess what you’ve been doing and see if any habits are holding you back from your goal. It’s important to hold yourself accountable and remember you’re in control.
Your Health & Fitness Journey
Setting and keeping fitness goals is essential for a healthy and active life. You can achieve the desired results by following the SMART method, setting specific and measurable goals, and finding activities you enjoy. Remember to celebrate your successes, work hard to overcome challenges, and measure your progress along the way. With determination and consistency, you can create a sustainable fitness routine that will benefit your overall health and well-being.