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Setting fitness resolutions is easy, but sticking with them is where most people struggle. After all, it’s easy to start with excitement but challenging to sustain motivation and commitment over time. A big part of making your resolutions stick is learning to set realistic, meaningful goals that motivate you, instead of vague ambitions that can quickly lead to frustration. In part two of our series, let’s look at how you can set fitness goals that feel achievable, motivating, and that actually bring lasting results.
1. Make Your Goals S.M.A.R.T.
A proven method for effective goal-setting is to make your goals SMART. This approach adds clarity and accountability, making it easier to stay focused and track progress.
Specific: Avoid setting broad goals like "get stronger" or "lose weight." Instead, be specific: "I want to increase my squat weight by 20 pounds" or "I aim to lose 10 pounds in the next 3 months."
Measurable: Make your goals measurable so you can track progress. For instance, rather than saying "I’ll run more," set a goal like "I’ll run 5K in under 30 minutes by March." Measurable goals give you concrete milestones, making it easier to see improvements.
Achievable: Set goals that are challenging yet realistic. Setting an overly ambitious target, like "lose 30 pounds in a month," can lead to burnout and discourage you. Choose goals that are a bit challenging but still within reach.
Relevant: Your goals should align with your interests, lifestyle and end goal. If you enjoy lifting weights, a resolution to "run every day" might not be the most motivating choice.
Time-Bound: Establish a time frame for your goals, like "lose 5 pounds in six weeks." Setting a time limit adds urgency and helps prevent procrastination.
2. Focus on Process Goals, Not Just Outcome Goals
Most resolutions focus on outcome goals—like losing a certain amount of weight or lifting a specific amount. While outcomes are essential, process goals help you focus on the daily actions needed to achieve your target. Process goals create habits that sustain progress over time, even after the initial resolution excitement fades.
Outcome Goal: "Lose 15 pounds by June."
Process Goals: "Eat a protein-rich breakfast each day," "Exercise 3-4 times per week," "Drink 8 glasses of water daily."
Process goals encourage a shift in mindset from focusing solely on results to appreciating daily progress. This shift is vital because, in fitness, it’s often the day-to-day routines that lead to long-term success.
3. Align Goals with Your “Why”
Connecting your goals to a deeper reason—or your “why”—can help keep you motivated when things get challenging. Think about why fitness is important to you personally. Is it for energy, confidence, stress relief, or longevity? Attaching your goals to a meaningful reason gives them purpose, which can be a powerful motivator.
Example: Instead of “lose weight,” reframe your goal as “build strength and endurance to keep up with my kids” or “lose weight to improve my health and feel more confident.”
Having a “why” behind your fitness goals will remind you of the benefits, making it easier to stay on track when motivation dips.
4. Break Down Big Goals into Mini-Milestones
Large goals can feel overwhelming. Breaking them down into smaller, manageable milestones makes them more achievable and gives you regular wins to celebrate. Each milestone is a step toward your bigger goal, helping you build momentum and stay engaged.
Example: If your big goal is to lose 20 pounds over six months, break it down into monthly targets of 3-4 pounds. Or, if you’re aiming to run a marathon, start with a goal to run 5K consistently, then build up to 10K, 15K, and so on.
Every time you hit a milestone, you’ll feel a sense of accomplishment, which can keep you motivated and focused on your end goal.
5. Stay Flexible and Be Willing to Adjust
Life can be unpredictable, and sometimes, things don’t go as planned. Flexibility allows you to adapt without giving up. If you miss a workout or find that your plan isn’t working as expected, it’s okay to adjust your goals rather than abandon them. Adaptability is a key factor in maintaining a long-term fitness routine.
Example: If you’ve been strength training four days a week but find it difficult to maintain, try reducing it to three days. The goal is consistency, not perfection.
By staying flexible, you’ll be better prepared to overcome obstacles without losing sight of your overall goals.
6. Set Positive, Intrinsic Goals
While it’s tempting to focus on external goals (like looking a certain way), intrinsic goals—those that connect with internal rewards—are generally more sustainable and fulfilling. Goals like "feel more energetic," "gain confidence," or "reduce stress" are often more motivating over time than goals focused solely on appearance.
Besides, most external goals are arbitrary. If your goal is to lose 25lbs, but you feel healthy, happy and confident by losing 15lbs, does the number on the scale really matter?
Setting the right fitness goals is all about finding balance—goals that push you but are realistic, concrete, and connected to a deeper purpose. Small, attainable steps pave the way to bigger successes over time.
Kurtis Proksch
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