Workout goals can be hard to set, so we’re here to help! Here are some ways to set workout goals so you can stay on track, stay motivated and be successful.
What do you want to achieve in the gym?
Before you set foot in a gym, setting achievable fitness goals should be your starting point. If you do not know what you want to do, it is difficult to determine the right exercise and intensity to help you succeed. Being specific with your goals will help you track progress so that what you are doing is moving the needle.
One of the best ways to set goals is to use smart methods. Start with small, bite-sized goals that match your long-term fitness goals. SMART means:
- Specific: Be clear and concise so you know exactly what you’re trying to achieve.
- Measurable: What is measured can be managed. Avoid vague goals like “get stronger” or “walk more”.
- Achievable: The goal should be challenging, not discouraging.
- Relevant: Your goals should be realistic and aligned with your lifestyle.
- Time based: Give yourself a deadline. This will increase the urgency and chances of achieving your goals.
Here are some examples of smart fitness goals:
- Lose 20 pounds of fat in 9 months to reach 25% body fat.
- Add 20 pounds to my flat bench press in 3 months.
- Drink half my body weight of water at least five days per week for the next month.
Create short-term goals
When you create a list of fitness goals using the SMART method, it is not uncommon for them to take six months or more to achieve this. Once you have a long-term fitness goal, break it down into smaller, short-term goals to keep your motivation high and move forward.
Short-term goals will help you make 5-15% progress. For example, if your ultimate goal is to squat 200 pounds and you are currently at 100 pounds, your next short-term goal is to increase your squat to 105-115 pounds in 4 weeks. Then build up to 120-130 pounds in the next four weeks. Continue like this until you reach your long-term goal of 200 200.
Define your “why”
Understanding the “why” behind your goal is just as important as the goal itself. Working for self improvement is a great initiative and a form of self-care. Sometimes goals take longer than the original plan and that’s fine! The “why” things you have for this goal will help you keep going when things get tough. Remind yourself of your “why” often, it’s a photo you see every day, a sticky note in your mirror, a note on your phone যা whatever you can do to keep it on top of your mind will help keep you inspired!
Write out your goal
A great way to keep yourself accountable is to write down your gym goals and objectives on a piece of paper (or as a note on your phone) and share them with others! The brain focuses on what it sees, so when you read the list of your fitness goals every day, you increase your excitement and motivation. Focusing on what you’re working on will help you filter out behaviors and activities that don’t support your journey! You may even find a friend or family member has a similar goal. Having a friend to work with and check in with you will make the process even more fun!
Track your workouts to see progress
Tracking your workouts is important because it will help you see progress over time, even if you can’t “feel” or “see” it. There are plenty of great apps available to help you track your time, intensity, repetition and weight during a workout. If you want to keep it simple, use a notebook to record your workouts. If you are working towards more cardiovascular-based goals such as completing a 5k or long-distance bike race, it is best to use a heart rate monitor like Myzone to ensure you are within the appropriate heart rate range. The more fit you are, the faster you will be able to go at a lower heart rate.
Reach your fitness goals at VASA
There is an old saying that claims, “If you want to go fast, go alone; If you want to get away, go together. “Having a support system can be crucial to achieving your fitness goals. The built-in accountability to show up at the gym for a workout with a friend or personal trainer provides a lot of motivation, especially when they require you to work harder and Encourages to be better.It’s easier to avoid a workout or not be so difficult when you’re alone.
Setting fitness goals as you start or continue your fitness journey can be one of the most fulfilling things for yourself. Listing fitness goals gives you one more reason to keep working even when you feel like you’re not making any progress. Set your goals and get to work! You will not regret it.