Setting Achievable Fitness Goals: 11 Tips to Help You Succeed
1. Set Micro-Goals
In general, it’s good to set micro-goals that can be achieved every two to three weeks. This amount of time can help you determine if your macro-goal is realistic and provide the chance to scale things back if needed. Mike Clancy, a certified strength and conditioning specialist, recommends setting micro-goals to help you stay on track.
2. Focus on Specific Exercises or Workouts
If you want to pare it down even further, consider focusing on the specific exercises or workouts you want to take on. For example, if your goal is to do a pull-up, Kira Stokes, a personal trainer, suggests building up your upper-body strength and shoulder mobility before attempting a pull-up.
3. Consider a Professional’s Input
If you’re having a hard time evaluating your current fitness level, determining what would be a realistic goal, or just feeling overwhelmed about the process, it can be helpful to consult an expert, like a certified personal trainer. A professional can help give you guidance on how realistic your goal is and can help you set markers along the way, so you can check in and confirm you are on the right track over time.
4. Assess Your Lifestyle
At Fit Club NY, for example, Dr. Scantlebury will ask clients about various factors influencing their lifestyle, including their prior history with fitness, their nutrition, their work and social history, and more. These questions aren’t to judge; they’re to understand. "Once we understand their life, we can create a program around that works for them."
5. Conduct Fitness Tests
Dr. Scantlebury will also conduct several athletic tests, like endurance tests and strength tests, to assess someone’s baseline level of fitness. While you can ask yourself these questions and conduct fitness tests on yourself, if you’re new to exercise, it may be helpful to get an expert’s input.
6. Plan for a Support System
When thinking about your goal, you should also think about who in your life could encourage you, motivate you, and hold you accountable. Then, recruit them whenever you’re in need of support. "If people you spend the most time with are supportive of your goals, it will make a huge difference," says Collins Ezekh, a certified personal trainer.
7. Remember That Support System
A support system should include friends, family, or a workout buddy who can provide motivation and encouragement. Collins Ezekh suggests surrounding yourself with people who will help you stay on track and support you in your fitness journey.
8. Be Patient and Flexible
Life has a habit of getting in the way, so give yourself grace when the going gets tough, even though it can be oh-so-easy to get discouraged if you don’t instantly see results. "We tend to be focused on the outcome," says Delgado-Lugo, but in reality, "fitness is really about the journey and the process." Don’t be too hard on yourself if you fall off the wagon once or twice (or three times, or four, or five…). Skip a gym day? "Don’t be all or nothing about it," Delgado-Lugo says. "Show up the next day."
9. Don’t Give Up
Remember, it’s not about being perfect; it’s about progress. Delgado-Lugo suggests focusing on progress, not perfection. "Progress is what keeps us motivated and coming back for more."
10. Celebrate Small Wins
Celebrate your small victories along the way. This will help you stay motivated and encouraged, even when the journey gets tough.
11. Keep It Realistic
Finally, keep your goals realistic. Don’t set yourself up for failure by aiming too high or too low. Set achievable goals that you can work towards, and you’ll be more likely to stick with it.
Conclusion
Setting achievable fitness goals is all about setting yourself up for success. By following these 11 tips, you’ll be well on your way to reaching your fitness goals and maintaining a healthy lifestyle.
Frequently Asked Questions
- How do I set realistic fitness goals?
- Start by setting micro-goals that can be achieved every two to three weeks. This will help you determine if your macro-goal is realistic and provide the chance to scale things back if needed.
- How do I know if my goal is too high or too low?
- Keep your goals realistic by setting achievable targets that you can work towards. Don’t set yourself up for failure by aiming too high or too low.
- What if I need help setting my goals?
- Consider consulting a certified personal trainer or fitness expert. They can help you determine what’s realistic and set markers along the way, so you can check in and confirm you are on the right track.
