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by Tony Gjokaj July 04, 2024 3 min read

Setting goals is like plotting your course on a map: without a clear direction, you’ll just wander aimlessly.

Proper goal setting can make the difference between achieving your fitness aspirations and feeling like you're running in circles.

In this post, we are going to go over five key strategies to set yourself up for success.

Let's dive in!

5 Goal Setting Principles For Your Fitness Journey

1. Be Specific with Your Goals

Vague goals like "I want to get fit" or "I want to lose weight" are hard to track and even harder to achieve.

Get specific.

Instead of "I want to lose weight," try "I want to lose 10 pounds in the next three months."

Clear, measurable goals give you a tangible target to aim for and a way to measure your progress.

Example: Instead of saying, "I want to get stronger," say, "I want to increase my bench press by 20 pounds over the next 12 weeks."

2. Set Realistic and Attainable Goals

Ambition is great, but setting goals that are too lofty can set you up for disappointment.

Make sure your goals are challenging yet realistic.

This balance keeps you motivated without feeling overwhelmed.

Example: If you’re just starting to run, aiming to complete a marathon in a month is unrealistic.

A more attainable goal would be to run a 5K within the next two months.

3. Break Down Larger Goals into Smaller Milestones

Big goals can seem daunting.

Breaking them down into smaller, manageable milestones can make the process less intimidating and more achievable.

Celebrate these small wins to keep yourself motivated along the way.

Example: If your goal is to lose 30 pounds, break it down into smaller targets like losing 5 pounds every month.

Each milestone achieved brings you closer to your overall goal.

Bonus Tip: A realistic goal of sustainable fat loss is around 1% of weight lost per week.

If you can do that, you'll see some significant changes to your body after 3 months!

4. Track Your Progress

Regularly tracking your progress helps you stay accountable and allows you to see how far you’ve come.

This can be done through a fitness app, a journal, or even just a simple spreadsheet.

Tracking helps you identify what’s working and what might need adjustment.

Example: Keep a workout log that records your exercises, weights, reps, and how you felt during the session.

This can help you see patterns and make informed adjustments to your routine.

5. Adjust Goals as Needed

Flexibility is key in any fitness journey.

As you progress, you might find that some goals need to be adjusted.

Maybe you achieve a goal faster than expected, or perhaps you hit a plateau and need to reassess your strategy.

Don’t be afraid to tweak your goals to better fit your evolving needs.

Example: If you set out to run a 10K and realize after a few weeks that you’re capable of more, adjust your goal to running a half marathon.

Conversely, if you’re struggling, consider setting a more manageable target.

Achievable Goals Ahead!

Goal setting is a dynamic process.

Stay specific, realistic, and flexible, and remember to celebrate your milestones along the way.

Your fitness journey is unique, and setting the right goals can help you stay motivated and on track to becoming the best version of yourself.

Now, it's time to lace up those sneakers, hit the gym, or roll out the yoga mat.

Set your goals and start crushing them!

Thank you for reading!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.

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