Fitness goals are important on several counts. They hold us accountable, expand our definition of possible, and encourage us to push through temporary discomfort for longer-lasting change. But figuring out how to set fitness goals you’ll actually want to attain can be part art, part science.
Focus on one goal at a time
Don’t try to do too much at once
- Pick one thing you want to crush-like, doing a pull-up, or completing your first-ever 5K-and channel your efforts into achieving that before exploring another goal.
Understand what’s driving your goal
Sometimes fitness goals are driven by underlying fears, insecurities, or body image issues
Develop micro goals on the way to your big goal
Set small, confidence-building goals that are achievable in a shorter time period.
- Don’t wait too long to feel like you’ve accomplished something – micro goals every two to three weeks can help determine if you’re macro goal is realistic.
Be honest about your prior and current habits
Ask yourself the tough questions to help you honestly evaluate what’s most appropriate for you
- Realize that if you want to see measurable progression, you have to be realistic with what you are currently doing
- Being honest with yourself will help you identify and eliminate barriers before you get started
Set the bar low-at least, at first
attainable goals help ensure that you start out with some all-important wins.
- The more success you have in your fitness journey, the more you will stay with it.
- Having this success early on is especially important as it builds confidence that can snowball into long-term results.
Plan for a support system
Think about who in your life could encourage, motivate, and hold you accountable to your goal.
Play the long game
Pick a goal that can be achieved over the course of several months or even a year.
- A long-term mentality will help you see your goal as a lifestyle change, rather than a quick fix. You’ll be much more likely to adhere to it.
Flexible in your definition of success
Set goals you think you can achieve and then modify them as you understand more what you are capable of.
- There’s nothing wrong with moving the goal posts as you get more comfortable with your body’s abilities, Kollins Ezekh, certified personal trainer and group fitness expert, tells SELF.
Make it your own
Your goal should be something that you personally are excited about and realistically able to achieve.
- Don’t base your goals off of what you see others achieving, they’re not the metric that everyone should be measured by
- Set your own goal, and only set yourself up to achieve it.
The SMART method helps you make sure your goal is specific, measurable, attainable, relevant, and timely
It helps you focus your efforts, develop a more structured plan for actually achieving the goal, and create a sense of urgency that can be motivating
- Examples include being able to deadlift 10 repetitions with 50 pounds in three months, running a 5K nonstop by the end of the year, and correctly performing a pull-up by the start of summer.
Consider a professional’s input
A professional can help give you guidance on how realistic your goal is
- They can help you set markers along the way to check in and confirm you are on the right track
- Ask clients about various factors influencing their lifestyle
- Prior history with fitness
- Nutrition
- Work and social history
