How To Set Fitness Goals
Setting fitness goals for the first time can be overwhelming, but if you get goal setting right it can help power your progress towards maintaining healthy habits.
The key to setting fitness goals is to take a step-by-step approach — the tips in this article will help you better understand fitness goals, how to create goals that will work for you, how to approach your goals, and how to achieve them.
What is a fitness goal?
A fitness goal is a specific training objective or physical challenge you set for yourself.
It should be realistic and achievable within a particular time frame, and specific to your exercise routine or training habits.
Remember, it’s YOUR goal
While there’s nothing wrong with being inspired by trainers, exercise trends, or the fitness community, no one should dictate your fitness goal except you.
Only you know where you’re at, the circumstances you’re facing, and what your body is capable of achieving.
If you are inspired by those around you, ensure the influence is healthy and stimulates your goals — and keep in mind that what might work for someone else may not be right for you.
Why you should set fitness goals
Setting fitness goals has many benefits. They allow you to exercise discipline, focus, and determination — all of which can be used in different areas of your life.
Having clearly defined fitness goals helps keep you on track and gives you something to work towards — not to mention the feeling of accomplishment you get when you achieve them!
What styles of fitness goals are there?
All of these areas can be targeted using the Sweat programs. For example:
- If you want to create a healthy routine with 28-minute workouts, try High Intensity with Kayla Itsines (formerly known as BBG)
- If your goal is strength, try Bodyweight Strength with Anissia Hughes, any of the PWR programs or Low Impact Strength with Kelsey Wells.
- If you’re aiming to break through a workout plateau, try the combination of strength and high-intensity workouts in Chontel Duncan’s FIERCE programs, Low Impact HIIT with Samantha Ortiz-Young or Strength & Cardio with Marilyn Rodriguez
- If you have some experience with strength training and want to build strength and skill in key lifts as well as improve your cardio fitness, try High Intensity Strength with Cass Olholm
- If you want to lift heavier weights, try Stephanie Sanzo’s LIFTING at Home or BUILD programs
- If your goal is to increase strength, coordination and control, try Barre with Britany Williams
- If flexibility is your goal, try Yoga with Phyllicia Bonanno, Yoga with Ania Tippkemper or Sjana Elise’s BAM program
When should you set fitness goals?
While it’s popular to set fitness goals at the start of a new year, month or season, you can start a fitness journey or set fitness goals at any time — the perfect time is now!
How long should a fitness goal take to complete?
The time it takes to reach a fitness goal is something only you can determine. Whether your goal focuses on the immediate future, short-term or long-term — or all three — it’s best to set a goal that is achievable for you.
This might depend on a number of factors, but overall it should be realistic for you.
You can always set an immediate goal to tackle now, then set short-term and long-term goals at a later date. Alternatively, you can break a bigger goal down into smaller goals.
You might even like to align your fitness goals with the duration of one of the Sweat programs.
What are immediate fitness goals?
Immediate goals are what you want to achieve today, this week or in the next fortnight.
If you want to start moving your body again after time away from exercise, your goal might be to set aside time for activity every day, complete every session of your Sweat program workout, or drink more water.
These goals might seem straightforward, but they can still represent a significant change and a big commitment to your health and fitness.
What are short-term fitness goals?
Short-term goals typically span up to 12 weeks.
An example of a short-term goal might be to complete every workout for the first 12 weeks of a new fitness program or achieve a higher number of reps during the AMRAP sessions in Chontel's FIERCE programs.
What are long-term fitness goals?
Long-term goals typically take 6–12 months to achieve.
Perhaps your goal is to complete High Intensity with Kayla, then move on to High Intensity Strength with Kayla! Alternatively, your goal might be to complete Kelsey's entire PWR program.
If you’re completing Steph’s BUILD program, you might challenge yourself to lift a heavier weight.
Now it’s time to set your goals — whether they’re immediate, short-term, or long-term goals, set goals that are true and authentic to you.
Check-in with your fitness goals
It can be helpful to check in with your goals to see how you’re tracking.
This gives you a chance to confirm you’re on your way to achieving your goal or shows you that you might need to make some changes to get back on track.
What if you don’t reach your fitness goal?
If you don’t reach your goal, don’t be disheartened. Take a moment to re-evaluate your situation and set another goal to work towards. Ensure your new goal matches your current environment and circumstances.
Above all, consider it an opportunity to learn and grow from — there can be valuable lessons in setbacks and you can bounce back more empowered than ever!
Set your fitness goals now!
When it comes to creating fitness goals, there is no time like the present moment.
And don’t forget to take the time to recognise achieving your goals — reaching a fitness goal is something you should feel extremely proud of!
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.