Guide On How To Set Realistic Fitness Goals:

Guide On How To Set Realistic Fitness Goals

In-case you decide on improving your fitness, first visit your doctor before setting-up any fitness goals. In fact, it’s recommended to work with your doctor and fitness-trainer so as to set clear, realistic, positive fitness objectives. You will also need to write down and revise your short-term and long-term fitness goals in-order to have a clear view of what you want to achieve and how you’re supposed to achieve it. So, below are some of the steps you will need to follow in-order to set realistic fitness goals.


STEP-1: How to Set Healthy and Safe Fitness Goals:

> Visit your doctor first: Consider consulting your doctor before setting any major health and fitness goals. In fact, talk a doctor before making any lifestyle, diet, or physical activity changes. However, if you’re in good health and are making minor changes, then consider skipping this step.

> Work on emotional wellbeing before setting any fitness goals: In-case you’re experiencing excessive stress, anxiety, or depression, then tell your doctor to find a solution. In fact, first work towards achievable emotional wellbeing goals before starting towards your fitness goals. Depending on your situation, emotional wellbeing goals might include: attending therapy sessions, starting a stress-reduction routine, mending a strained family relationship, or changing jobs.

> Make some lifestyle changes first: Although you will have to make a wide range of positive lifestyle changes, you may overwhelm yourself if you set too many goals at once. So, talk to your doctor about prioritizing lifestyle goals and he/she may recommend that you do the following; quitting smoking, stop illicit drug or excessive alcohol abuse, and improve on the quality of your sleep.

> Make general fitness goals to suit your specific circumstances: Your goals should be crafted to fit your needs and that’s why it’s important to take your doctor’s advice since it can be helpful. For example, the goal for adults is 150 weekly minutes of moderate-intensity aerobic exercise. But depending on your circumstances, the doctor may recommend 100-minutes per week which is also very healthy and achievable.


STEP-2: How to Define Your Fitness Goals:

> Make a list of short-term & long-term goals: A fitness-goal actually feels more real once you put it down on paper. So, sit down and write out 2 sets of goals which include; short-term goals you want to achieve in about 2-4 weeks and long-term goals you want to achieve in 6-months to 2-years.

> Make your fitness-goals are “SMART”: Take a look at your short-term and long-term goals and make sure they are “SMART”. This implies that they should be; Specific, Measurable, Attainable, Relevant & Time-bound.

> List any obstacles and rate your desire to overcome so as to meet your goals: For every goal you list, write down 1 or 2 potential roadblocks. In case you can’t realistically see yourself overcoming the obstacles, then revise that goal. Additionally, rate each goal on a scale of 1 to 10. So, consider revising or eliminating any goal that isn’t at least a 7 on your desire scale.

> Revisit & adjust your fitness-goals as needed for at least once per month: Read through your goals anytime you achieve one of them for at least once per month. Eliminate the goals you’ve achieved or goals that are no longer feasible and replace them with new ones. You may also edit other existing goals as needed in-case your circumstances have changed.


STEP-3: How to Achieve General Adult Fitness Goals:

> Sit down less & move around more: After 30-minutes of sitting, stand-up and walk around or stretch for 1-2 minutes. Move around for about 3-5 minutes, then repeat the process as needed. To achieve this, try setting a timer on your phone to remind you to get up.

> Perform 150+ minutes of moderate or 75+ minutes of vigorous weekly exercises: During moderate-intensity exercises, you should be able to speak but consider breathing heavily enough so that you can’t easily carry on a conversation or sing. Likewise, during vigorous-intensity exercise you should be breathing heavily enough that simply speaking is a challenge. Additionally, aim for 150-300 minutes of moderate exercise, 75-150 minutes of vigorous exercise, or a combination of both.

> Workout all major muscle groups with strength training exercises: Consider using free-weights, weight-machines, and exercise-bands to work all your major muscle groups for at least 2-times a week. Additionally, a complete strength training workout should take about 30-60 minutes. In case you’re new to strength training, work with a physical therapist or fitness trainer.

> Consider adjusting your fitness-goals basing on age, health-status & other factors: Fitness goals should always be individualized. So try working with your doctor to determine the appropriate fitness goals for your circumstances. However, no-matter your situation, physical inactivity should be reduced whenever possible.


STEP-4: How To Stay Motivated In-order To Meet Your Fitness Goals:

> Try setting your own fitness-goals: What’s right for other people may not be right for you. So, focus on setting goals that suit you and are achievable. Additionally, don’t worry about trying to keep up with people at the gym or fitness center.

> Let friends know about your fitness-goals: Talk to the most supportive friends in your life and let them know about your new fitness goals. In fact, positive encouragement is very important when setting a new fitness challenge for yourself. Additionally, celebrate your successes with your friends and always seek support when you feel weak. A friendly boost can be very helpful when it comes to achieving fitness-goals.

> Always accept failures & keep moving forward: In case you achieve every fitness goal with ease, then your goals aren’t challenging enough. So, you will fail sometimes and that’s perfectly okay. But if you fail, revise your goal if needed and re-dedicate yourself to achieving it. Learn from your failure and use it to help you succeed next time.

> Reward yourself every-time you achieve a goal: Reaching a fitness goal is actually a big deal because it allows you to take a step closer towards a healthier and happier life. So, consider celebrating yourself a nice little reward and then get back to work on your next fitness goal. Lastly, personalize your reward so that it suits you.

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