Setting Fitness Goals: A Step-by-Step Guide for Success

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Understanding the Importance of Fitness Goals

Having clear and achievable objectives not only motivates you to stay on track but also provides a sense of accomplishment as you reach each milestone. It also helps ensure you don't set yourself up for disappointment. Whether you're just starting or trying to push your limits, understanding how to set a fitness goal effectively can make a huge difference in your journey.

At Graduate Pilates, we are an advocate for the Pilates method, and believe that Pilates is good for everyone; however, Pilates does not achieve everyone's goals. Being good for everyone and achieving every goal are two different things, and it's important to understand the difference--not just with Pilates, with any method or lifestyle adjustment. Single actions will lead to improvements, but no single action lives in a vacuum, physical fitness, health and wellness will always be a mix of habits, biology, and environment.

Understanding what you want will help guide you to the changes necessary to achieve those desires.

Step 1: Define Your Fitness Objectives

The first step in setting a fitness goal is to define what you want to achieve. Try to be specific. For example setting the object, "I want to get fit," might be too ambiguous. What does it mean to you to "be fit"? Here are some examples that are more focused and leaves less ambiguity:

• I want to get stronger.

• I want to improve my flexibility.

• I want to reduce my cholesterol.

• I want to increase my muscle mass and definition.

• I want to improve my bone density.

• I want to find a workout I enjoy enough to stick with.

• I want to reduce my stress levels.

• Etc.
  

Your goals do not have to be super serious either. Most American simply do not get enough physical activity an it can be as simple as "I want to move my body more."

Step 2: Make Your Goals SMART

To develop effective fitness goals, utilize the SMART criteria: Specific, Measurable, Achievable, Relevant, and Time-bound. This method ensures that your goals are not only realistic but also trackable. Here are some examples of SMART based on the objective examples above:

• I want to be able to carry my grocery bags in by myself by the end of summer.

• I want to be able to touch my toes by the end of the month.

• I want my cholesterol results to be better than the last reading when I test again in 3 months.

• I want to see visible muscle definition in my arms by July 1.

• I want my bone density test results to be a T score of -1 or higher within 6 months months.

• I want to find a workout that I like enough to do 2-3x/week for the next 3 months.

• On a scale from 0 to 10, 10 being most stressed, 0 being not stressed at all, I want my perceived stress levels to be 6 or below on at least 75% of the next 30 days.

Step 3: Create a Plan of Action

After defining your objectives and ensuring they align with the SMART criteria, the next step is to create a plan of action. This plan should outline the specific steps you'll take, such as workout routines, nutrition guidelines, and rest days.

Make sure you choose activities or lifestyle adjustments that align with your goals. You may need to do some research to ensure that you are. Marketing can pull at an individuals emotions to choose a specific fitness method or diet, for example, with little evidence to show that it will help them reach that goal. Remember that just because someone looks a certain way and does that workout or eats that diet, doesn't mean that it will result in you looking that way.

That is not to say that doing a fitness method that does not directly align with your specific goals have no value. If you are enjoying it and it makes you feel good, you are benefitting in overall wellness in other ways outside of that goal. We call this out so that you are not doing a particular activity in hopes that it will help you reach your goal and feel disappointed if that is not the case after you put in the hard work. Setting realistic expectations for yourself is a part of it as well.

Step 4: Build a Support System

Having a support system can significantly improve your chances of success. Share your goals with friends, family to create accountability. Joining a fitness community, whether online or offline, can also provide encouragement and motivation as you navigate your fitness journey. Engaging with others who share similar goals can be a great source of inspiration!

If you are the type of person who enjoys being guided, seeking a professional you can hire to help may be an excellent source of support.

Step 5: Monitor and Adjust Your Goals

As you progress, don't forget to monitor your achievements and how you feel. Periodically reviewing your goals—whether weekly or monthly—can help you stay on track. It's okay to adjust your goals based on your progress or interests; flexibility is key to maintaining motivation. If you exceed your expectations and surpass your original target, set new challenges to keep things exciting!

And most importantly, don't forget to celebrate. It's important you take the time to celebrate your wins and not believe it is always necessary to push the goal post out. If you accomplished something, make sure you take the time to acknowledge that!

Are you struggling to set goals or feeling overwhelmed about how to even start thinking about them? Set up a mentorship call and we will take you through a series of questions to help narrow it down and set 1-2 goals on your first 30 minute call!