Your 10 step guide to setting fitness goals for the new year (2023)

The new year is a great time to set fitness goals and begin your journey to greater physical well-being. Whether you want to build more muscle, increase your endurance, or just lead a healthier lifestyle, goal setting is key to achieving tangible results you can be proud of.

If you have big fitness goals this new year, our fitness goal setting guide will help you set realistic goals that you can measure. We also provide you with some techniques and tools to help you track your progress, avoid injuries, and overcome some common obstacles to goal achievement.

Below are 10 steps to help you achieve your fitness goals this new year.

1. Adjust your goals

Fitness goals should always be set individually, which means your goals should be personal and realistic. Ask yourself what is important to you and what motivates you and what doesn't. Avoid setting goals that are too high or too low for your current fitness level.

Consider the following factors to make your goals more personal and realistic:

  • How much physical activity do you currently do?
  • When it comes to fitness goal setting, what has and hasn't worked in the past?
  • What health or mobility issues or injuries do you need to consider?

It's also valuable to reward yourself with something exciting when you've reached your goal, such as: B. a vacation to your favorite place or an expensive item that you want. The more we can personalize our goals, the more motivated we feel to achieve them.

2. Know the role of nutrition

Sport and nutrition go hand in hand. Nutrition has the power to multiply your fitness results, or it can reverse the progress you are making.

(Video) A Complete Guide to Goal Setting

The relationship between diet and exercise is quite simple - exercise burns the calories you expend through diet. Eating too many calories for the amount of energy you burn leads to weight gain, while the opposite leads to weight loss.

A study of women ages 50 to 75 found that women who set both compared to setting either diet or exercise goalsDiet and exercise goalshad significantly better weight loss results. Similar research has found that people get better results when they follow programs that containboth diet and exercise, instead of just exercises.

If you want to increase your fitness, you need to eat enoughmacronutrients— Fats, carbohydrates and proteins — to promote healthy muscle building. A health coach can provide you with a personalized plan that addresses specific nutritional requirements that support your fitness goals.

3. Set SMART fitness goals that you can measure

Experts recommend usingSMART goal setting systemto achieve your fitness goals by making them specific, measurable, attainable, realistic and time-bound. We mentioned that goals need to be personal and realistic. But you also need to be able to measure your results and meet your goals within a given time frame.

Some measurable examples of fitness goals are:

  • Run 5 km (3.1 miles) without stopping
  • Do 50 push-ups in a row
  • Lose 20 pounds

Adding a deadline to achieve these goals makes them time-bound. You can also set immediate and long-term timelines for your goals to create an even clearer path to progress.

4. Identify your barriers to success

Even with a specific, realistic, and achievable fitness goal, things don't always go according to plan. Obstacles may arise that prevent you from following your exercise routine.

(Video) How to Set Goals You’ll ACTUALLY Stick To

From unexpected events to illness and reduced motivation, there are many issues that can interfere with your fitness goals. People with busy or sporadic schedules, or who travel frequently for work, may also have trouble sticking to an exercise schedule, especially if the space or equipment required isn't always available.

By identifying the key areas in your life that may be holding you back from achieving your fitness goal, you can plan how to overcome any obstacles you encounter.

5. Follow an exercise plan

Achieving any fitness goal requires consistent effort on a daily basis to see results over time. However, one of the biggest challenges people face is whenstart a fitness journeyit's not knowing what to do when you get to the gym. A schedule is a great way to clarify which exercises to do and when.

Schedule a block of time on your calendar each day and enter details like:

  • What exercises or workouts do you plan to do each day
  • How long will your training last?
  • When do you have an active recovery or rest day?

Creating a detailed schedule will prevent you from feeling overwhelmed and will help you stay motivated.

6. Track progress

It is important to invest in your progress. Create a system to track your results, either through afitness deviceor make notes in a journal. Tracking your fitness progress increases the personal accountability you feel toward your goals and can help you visualize your results.

In addition to tracking your primary fitness goal, like weight loss or running minutes, consider tracking secondary results like:

(Video) Where do I start? A step-by-step guide to personal fitness for newbies!

  • Number of days you exercise per week
  • Average training time
  • Improvements in sleep, concentration or mood

Being aware of how your commitment to fitness is affecting other areas of your life can help make exercise fun and keep you motivated over the long term.

7. Take advantage of small wins

Have you ever heard the saying, "It's not the goal, it's the journey"? This idea also applies to fitness goals. Breaking your top fitness goal into smaller milestones can help build a sense of accomplishment and joy along the way. This approach also allows you to capitalize on itSmall-Win-Theorie.

In the psychology of goal setting, research has shown that people tend to stick with their long-term goals when they make a lot of small gains. Small wins, also known as micro-goals, allow you to build on your achievements and help build momentum toward your ultimate goal.

Strive to consistently make small gains from the start of your fitness journey to your goal date. Log those small wins into your calendar or goal tracking system.

8. Train with a partner

If you have a particularly lofty goal, or have had trouble achieving it in the past, it's wise to enlist a support system of people who are invested in your success. A common way to do this is through aexercise buddy- a friend or partner committed to the same goal as you. Practice partners increase accountability and motivation and can be a great resource for sharing strategies and encouraging deeper progress.

Fitness groups are another way to reap the benefits of a responsible workout partner, but with a whole crowd of people focused on the same results. If you prefer to do it on your own, you can still benefit from social encouragement by sharing your fitness plans with friends and family, increasing your accountability and achievement motivation.

9. Know your physical limits

One risk of starting a new exercise routine is the potential for overuse injuries. Injuries can hinder your progress and set you back on your fitness goals.

(Video) HOW TO STAY MOTIVATED TO REACH YOUR FITNESS GOALS. 10 tips to achieve your New Years Resolution

Allow your body to naturally adapt to physical activity by gradually increasing exercise intensity over time. To additionally protect your body from overexertion, follow a fewInjury Prevention Practices:

  • Warm up and cool down after each workout
  • Take rest days to help your body recover.
  • Stretch your muscles regularly
  • Ice and heat especially treat sore muscles

Following an exercise plan that respects your physical limits can prevent common exercise injuries such as:

  • lumbar Muskelzerrung
  • tendinitis
  • shin edges
  • shoulder injury
  • knee pain

By knowing your physical limits, you can mitigate injuries and stay on track to reach your fitness goal.

10. Invest in the right equipment

With the right fitness equipment, you can greatly improve your success. Investing in good exercise equipment can encourage you to stay active while doing itinjury preventionand make your training more effective.

Below are some of the most important gear and pieces of gear to consider when setting your fitness goals:

  • Dumbbells, exercise bands and medicine balls for resistance training
  • Fitness tracker, heart rate monitor or pedometer to track progress
  • Trainingsmatte,foam rollerseapplesfor active recreation
  • The massage guneheat and cold therapyProducts to relieve muscle pain

Always carry essentials with you when you exercise, including a large bottle of water to encourage plenty of healthy hydration and a washcloth for good hygiene. Here you will find portable exercise equipment that makes it easy to carry your equipment to the gym or on the go.

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Set and achieve strong fitness goals this new year. With the right mindset, support, and gear, you can take your physical health to the next level. For the main selection offitness and therapy productsthat can help you achieve your fitness goals for 2022, visit a Relax The Back store or shop online with us.

(Video) How to write SMART GOALS for your FITNESS journey (Step by Step Guide) || FIT WITH T

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What are the 10 fitness goals? ›

Top 10 Fitness Goals You Need To Set For Yourself
  • Start Stretching More Often. ...
  • Go for some High-Intensity Interval Training (HIIT) ...
  • Build More Lean Muscle. ...
  • Decreased Body Fat. ...
  • Hydrate! ...
  • Eat More Greens. ...
  • Start Eliminating Sugar. ...
  • Shoot for 10,000 Steps A Day.
Jun 14, 2021

How do you set your fitness goals for a year? ›

Here's how you can make your fitness goals SMART — using the example of being able to do push-ups on your toes.
  1. Be specific and clearly define your goal. ...
  2. Make your goals measurable. ...
  3. Your goals need to be achievable. ...
  4. Your goals need to be relevant to you. ...
  5. Goals should be time-specific. ...
  6. Regularly reassess your progress.
Dec 20, 2022

What is 10 fitness bucket list? ›

Create a Fitness Bucket List
  • Do three unassisted pull-ups. ...
  • Achieve and maintain your ideal weight.
  • Learn to do a cartwheel.
  • Increase your flexibility until you can do a split.
  • Earn your black belt in karate.
  • Compete in a triathlon. ...
  • Bench press your own weight.
  • Complete a Century Bike Ride.
Jan 14, 2021

What are 10 ways to stay fit and healthy? ›

  • Measure and Watch Your Weight. ...
  • Limit Unhealthy Foods and Eat Healthy Meals. ...
  • Take Multivitamin Supplements. ...
  • Drink Water and Stay Hydrated, and Limit Sugared Beverages. ...
  • Exercise Regularly and Be Physically Active. ...
  • Reduce Sitting and Screen Time. ...
  • Get Enough Good Sleep. ...
  • Go Easy on Alcohol and Stay Sober.

How do I set my fitness goals for myself? ›

6 Expert Tips for Designing Realistic Fitness Goals Right Now
  1. Use Visualization to Find Your 'Why' ...
  2. Break Big Goals Down Into Smaller Parts. ...
  3. Create Daily Goal-Supporting Habits. ...
  4. Create Challenging But Achievable Goals. ...
  5. Enjoy the Process. ...
  6. Stay Positive.
Dec 20, 2022

What are the goals of physical fitness answer? ›

The main goal of the test is to help students in starting life-long habits of regular physical activity.

What is an example of a fitness plan goal? ›

Specific: The goal is clear and defined. For example, "workout three times a week" rather than "exercise more." Measurable: There's a way to track your progress, which could be logging the weights you lift or the distance you run each week. Attainable: This goal can be feasibly reached within the set time frame.

What are the 5 SMART goals in fitness? ›

Follow these guidelines to setting SMART goals and you will be surprised at what you can do:
  • Specific. Your goal should be clear and easy to understand. ...
  • Measurable. A goal to “lose weight” is not enough. ...
  • Attainable. Before you can add a number, you have to know how high or low you want to go. ...
  • Relevant. ...
  • Time-bound.
Nov 1, 2013

What are the 4 main goals of fitness? ›

The Most Common Fitness Goals and how to Reach Them
  • Get healthy in body and mind to live a longer and more fulfilled life.
  • Lose weight/fat.
  • Gain weight/muscle.
  • Lose fat and gain muscle (aka “tone” up) (aka “look good naked”)
Mar 2, 2017

Why is 10 physical fitness important? ›

Make physical activity a priority to:

Improve your memory and brain function (all age groups). Protect against many chronic diseases. Aid in weight management. Lower blood pressure and improve heart health.

What is 10 set exercise? ›

For example, if you are trying to build muscle in your chest, you might do 3 sets of 10 repetitions of a chest press. That means that you complete 10 repetitions of the chest press and then briefly rest. Then you complete another 10 reps and take another short break.

What are the 11 types of fitness? ›

Health-related components
  • Strength. Strength as a component of fitness refers to the amount of force a muscle can exert against a resistance.
  • Muscular endurance. ...
  • Cardiovascular fitness. ...
  • Body composition. ...
  • Flexibility. ...
  • Agility. ...
  • Speed. ...
  • Coordination.

What are the 12 steps in goal setting? ›

12 Steps to Set and Achieve Any Goal
  • Have a Desire: What Do You Really Want?
  • Believe That Your Goal is Achievable.
  • Write Your Goal Down.
  • Determine Your Starting Point.
  • Determine Why You Want It.
  • Set a Deadline.
  • Identify the Obstacles in Your Way.
  • Determine the Additional Knowledge and Skills You Need.

What are examples of goals? ›

27 More Examples of Personal Goals
  • Find a career that you love.
  • Find a life partner.
  • Become an expert or leader in your field.
  • Go for a walk every day.
  • Become a better listener.
  • Buy your first home.
  • Save X number of dollars for retirement.
  • Give back to your community in ways that matter to you.

How do I set my goals? ›

General Goal Setting Tips
  1. set both short- and long-term goals.
  2. set SMART goals.
  3. set goals that motivate you.
  4. write your goals down and put them in a place you can see.
  5. adjust your goals as necessary.
  6. Recognize and reward yourself when you meet a goal.

What are 5 ways to improve your health? ›

Path to improved health
  1. Eat healthy. What you eat is closely linked to your health. ...
  2. Get regular exercise. ...
  3. Lose weight if you're overweight. ...
  4. Protect your skin. ...
  5. Practice safe sex. ...
  6. Don't smoke or use tobacco. ...
  7. Limit how much alcohol you drink. ...
  8. Questions to ask your doctor.
Aug 3, 2020

What are the steps to be physically fit Give atleast 5 examples? ›

  • Fitness basics.
  • Stretching and flexibility.
  • Aerobic exercise.
  • Strength training.
  • Sports nutrition.

What goals can I set for myself? ›

16 examples of personal goals
  • Make better use of your time management skills and manage yourself better.
  • Stop procrastinating.
  • Put limits on your social media usage.
  • Incorporate more self-care practices into your routine.
  • Become better at public speaking.
  • Learn how to take care of your physical health better.
Jun 28, 2022

What is a smart goal in fitness example? ›

For example, a S.M.A.R.T. goal is “I will walk enough to burn at least 1,250 calories through exercise this week.”

What are health goals examples? ›

  • 1.Get adequate rest daily. ...
  • 2.Get regular physical activity. ...
  • 3.Eat more plant based foods. ...
  • 4.Eat more whole-grain breads and cereals. ...
  • 5.Choose healthy fats. ...
  • 6.Achieve/Maintain a healthy weight. ...
  • Be free of dependence on tobacco, illicit drugs, or alcohol. ...
  • 8.Maintain a cheerful, hopeful outlook on life.

What is your goal in your own physical fitness? ›

The most important fitness goal you could make for yourself is not a longer or more intense workout but just to live less sedentary overall. That means more non-workout movement and prioritizing your body outside of gym sessions or workout classes.

What is an example of a physical wellness goal? ›

Workout At Least Three Days a Week

Whether you want to lose a few pounds or just feel stronger, consistently working out is the way to achieve most fitness goals. At a minimum, shoot for 150 minutes of moderate aerobic activity weekly or 75 minutes of vigorous aerobic activity a week.

What is the most important rule in setting goal in making a fitness plan? ›

Make sure your goals are clear and concise whilst still being realistic. The most important thing when setting a goal is that it needs to mean something to you.

How do I write a goal plan? ›

How to create a plan to achieve your goals
  1. Write your goals.
  2. Prioritize your goals.
  3. Set and celebrate small milestones within your larger goal.
  4. Arrange progress deadlines.
  5. Tell others about your goal.
  6. Surround yourself with people who motivate you.
  7. Track progress.
  8. Determine what resources you need.
May 27, 2022

How do you write a goal example? ›

How to Write Effective Goals
  1. Make it Actionable. Use a verb when writing your goal. ...
  2. Assign an Accountable Goal Owner. ...
  3. Establish Timing. ...
  4. Clearly Define Success. ...
  5. Connect to Why. ...
  6. Break it Down into Milestone Actions.
Oct 21, 2022

What are the 7 steps to set a smart goal? ›

Seven Steps for Effective Goal Setting
  • Pinpoint what is most important in your life. Goals must have a benefit for you in order to stay committed to them. ...
  • Set a goal and write it down. ...
  • Identify obstacles. ...
  • Make a plan. ...
  • Set a timeline. ...
  • Commit and block time. ...
  • Get an accountability partner.
Jan 19, 2021

What are the 7 Aspects of good goals? ›

Feed Your Mind
  • However, what kinds of goals? ...
  • Specific – A specific goal has a much greater chance of being accomplished than a general goal. ...
  • Attainable. ...
  • Measurable. ...
  • Written. ...
  • Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work. ...
  • Accountable. ...
  • Deadlined.
Apr 18, 2016

What are the 3 fitness goals? ›

What are the most common fitness goals?
  • Shedding fat – The single most common goal of the people who decide to start exercising is their desire to lose fat. ...
  • Building muscles – Some people don't have a weight problem. ...
  • Improving endurance – Other people get winded as they take a couple of flights of stairs.

What are the 5 parts of the fitness plan? ›

Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching.

What is personal fitness plan? ›

A personal exercise programme is a strategy that details the physical exercises you should perform in order to reach your goals, and the amount of time you should spend on each exercise. Each programme is tailored specifically to the person's needs and goals.

What are the 11 areas of fitness? ›

Health-related components
  • Strength. Strength as a component of fitness refers to the amount of force a muscle can exert against a resistance.
  • Muscular endurance. ...
  • Cardiovascular fitness. ...
  • Body composition. ...
  • Flexibility. ...
  • Agility. ...
  • Speed. ...
  • Coordination.

What are the 5 tips for fitness success? ›

If you want to start your journey to having a better body to feel great, here are some tips:
  • Exercise Daily. Exercise daily for at least an hour. ...
  • Eat the Right Foods and Portion Each Meal. ...
  • Keep Track of Calories and Food Intake Per Day. ...
  • Be Sure to Get Sleep. ...
  • Stay Motivated.
Sep 9, 2013

What are the 5 things of fitness? ›

What Are the Components of Physical Fitness? A: The five components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition, according to Fit Day.

What is your personal fitness goal? ›

A fitness goal is a specific training objective or physical challenge you set for yourself. Your goal should be realistic and achievable within a particular time frame, and specific to your exercise routine or training habits. You can also use the "SMART" acronym to help guide you.

What are the 12 steps to setting goals? ›

12 Steps to Set and Achieve Any Goal
  1. Have a Desire: What Do You Really Want?
  2. Believe That Your Goal is Achievable.
  3. Write Your Goal Down.
  4. Determine Your Starting Point.
  5. Determine Why You Want It.
  6. Set a Deadline.
  7. Identify the Obstacles in Your Way.
  8. Determine the Additional Knowledge and Skills You Need.

What are the 8 steps of goal setting? ›

Here are 8 goal setting tips to help you achieve your goals.
  • Make your goals measurable. ...
  • Understand why the goal is important. ...
  • Write your goals down. ...
  • Set a deadline for your goal. ...
  • Make progress on your goals daily. ...
  • Set short-term goals. ...
  • Be motivated by your goal.
Feb 8, 2018

How do I create a list of goals? ›

  1. Decide. Think of something you want to do or work towards. ...
  2. Write it down. Carefully. ...
  3. Tell someone. Telling someone we know about our goals also seems to increase the likelihood that we will stick at them.
  4. Break your goal down. This is especially important for big goals. ...
  5. Plan your first step. ...
  6. Keep going. ...
  7. Celebrate.


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