Goals are the driving force for our fitness journey. It can be challenging to create goals that will work for you. If your goal is "run continuously for 1 mile in 6 weeks," but you have no idea how to reach it, you're likely not going to make it happen. But if you break it down into smaller versions, it helps you develop a clear plan that makes it easier to follow through on your goals and helps you stay focused on achieving them. Then you should find yourself on your way sooner than later.
That's why we've put together a list of 8 realistic fitness goals recommended by top trainers.
1. Run Continuously for 1 Mile in 6 Weeks
Most people who begin a running program intend to improve their fitness level. While there are many different ways to measure fitness, one of the most common goals is to be able to run continuously for 1 mile within 6 weeks.
It may seem daunting, but it is achievable for most people with patience and perseverance. The key is to start slowly and gradually increase your runs' distance and intensity over time.
For example, you might start by running for 1 minute at a comfortable pace, then walking for 2 minutes to recover. After a few weeks, you can increase the running time to 2 minutes and the walking time to 1 minute. By following this gradual progression, you will be able to reach your goal of running 1 mile in 6 weeks. Remember to be patient and consistent, and most importantly, enjoy the process!
2. Do X Number of Push-Ups in 4-6 Weeks
If you're looking to get fit, one significant goal is to do X push-ups in 4-6 weeks. Estimate how many push-ups you can do a day and multiply that by the amount of days in the desired time frame you want to do it in. It may seem like a lot, but with a little effort, you can achieve it! Here are some tips to help you out:
- Start by doing as many push-ups as you can. Once you reach failure, rest for a few seconds and then try again. Do this for 3-5 sets.
- Each week, try to add 1-2 additional reps to each set. So if you started with 10 push-ups per set, next week, aim for 12. Slowly but surely, you'll be able to build up your strength and endurance.
- In addition to doing more reps, you can make the exercise more challenging by putting your feet on an elevated surface or wearing a weight vest. Just make sure to listen to your body and don't overdo it.
With a little bit of hard work, you'll be able to reach your goal in no time!
3. Try a New Workout Every Week Till You Find the One You Like
Trying out new workouts is a great way to find one you like and will stick with long-term. It can be overwhelming to try and figure out what kind of workout you want, but luckily there are many options.
You could try a new workout class at your gym, take a yoga or pilates class, go for runs outside, or try a new home workout routine. The important thing is that you mix things up until you find something that you enjoy and helps you meet your fitness goals.
And don't be afraid to change things up even after you've found a workout routine that you like. Keeping your body guessing by trying new exercises is the best way to keep progressing.
Related Article: 32 Exercises That Only Require a Padded Yoga Mat
4. Work Out At Least 12 Days a Month
This is a great goal if you want to get in better shape. It's no secret that working out has many physical and mental benefits. But sometimes, finding the time or motivation to hit the gym can be challenging.
If you're looking to make a lasting change, however, committing to working out 12 days in one month is a great place to start. Not only will you see an improvement in your physical health, but you'll also notice yourself feeling more energized and mentally alert. Here are a few tips to help you out:
Pick 12 workouts that you enjoy and that challenge you. You must enjoy the workouts you choose because if you dread them, you're less likely to stick with them. Mix things up by trying different types of workouts or by alternating between cardio and strength training.
If you usually work out at home, try going to the gym or taking a class once a week. If you usually go to the gym, try working out at home for a few weeks. It will keep your routine from getting stale and help you challenge your muscles differently.
Lastly, schedule your workouts in advance, so you have something to look forward to and don't back out last minute. You may also want to find a friend or two working towards this goal so you can encourage each other along the way.
So if you're ready to get healthy and feel great, start carving out some time for a workout 12 days this month. You won't regret it!
5. Rest for Eight Full Days a Month
If you're looking to make real progress regarding your fitness, it's important to rest properly. That means taking at least 8 full days per month where you don't do strenuous workouts.
During this time, focus on eating healthy and getting plenty of rest. You may still go for walks or light hikes, but avoid anything workout related. It will allow your body to recover correctly and gain in the areas you've been working hard in.
Taking time off from working out is crucial for seeing long-term results. So if you're serious about getting fit, set some time aside each month for rest and recovery.
6. Hold a 1-Minute Plank in 30 Days
Planks are a great way to work out your core and improve your overall strength. And they're not as hard as you might think! If you're looking to hold a plank for 1 minute in the next 30 days, here are a few tips:
- Start by finding a comfortable space to focus on your plank without distractions.
- Get into position by lying face down on the ground and placing your elbows directly beneath your shoulders. Then, press up onto your toes and hands, keeping your back and abs engaged. Hold this position for as long as possible, working up to 1 minute.
- If your hips start to sag or your back starts to arch, you're going too deep into the plank. Try to maintain a flat back and engage your abs throughout the entire duration of the plank.
Take time each day to focus on your plank and gradually increase the time you hold it for. In just 30 days, you'll be able to hold a 1-minute plank with ease!
Related Article: Top 25 At-Home Exercises for Beginners
7. Stretch or Do Yoga At Least Once a Week
Stretching and yoga are great exercises to do at least once a week. They both help improve flexibility, range of motion, and muscular endurance. Stretching can also help prevent injuries.
Yoga is also a great way to relax the mind and body. It can help improve breathing and circulation, and it can also help reduce stress levels. There are many different types of yoga, so it is sure to work best for you. If you are new to yoga, starting with a beginner's class is best. Once you have mastered the basic poses, you can move on to more advanced classes.
Stretch or do yoga at least once a week to improve your overall health and well-being.
8. Focus on One Goal At a Time
When it comes to getting fit, it's essential to focus on one goal at a time. Trying to do too many things at once can be overwhelming and lead to frustration. So if you're looking to get healthy and fit, start by picking one goal and focusing on it until you've achieved it.
Some great goals to start with include:
- Working out 12 days this month
- Holding a 1-minute plank in 30 days
- Stretching or doing yoga at least once a week
Pick one goal and work towards it until you've succeeded. Then move on to the next goal. It will help you make progress gradually and avoid getting overwhelmed.
1. What are fitness goal examples?
Fitness goal examples can vary greatly depending on the person. However, some popular fitness goals include losing weight, gaining muscle mass, and improving overall cardiovascular health.
Whatever your fitness goals, you must set realistic targets and plan how to achieve them. Establishing specific goals and working out a timeline for achieving them will help keep you motivated and on track.
Consult with a personal trainer or other fitness professionals to develop a tailored program to help you reach your goals.
2. What are 8 fitness goals?
The 8 fitness goals are:
- Run continuously for 1 mile in 6 weeks
- Do X number of push-ups in 4-6 weeks
- Try a new workout a week till you find one you like
- Work out 12 days in one month
- Rest for eight full days a month
- Hold a 1-minute plank in 30 days
- Focus on one goal at a time
3. What are the 5 smart goals in fitness?
Smart fitness goals should be specific, measurable, attainable, relevant, and time-bound. For example, "I want to be able to do 10 pull-ups by the end of the month" is a specific goal that can be measured (you either can or can't do 10 pull-ups).
It is also attainable for most people (with some effort), relevant to fitness, and has a time limit for completion.
4. What are 3 fitness goals examples?
- To get stronger – add muscle mass and increase strength.
- To improve endurance – being able to run, cycle or swim for longer without tiring.
- To lose weight/fat – reduce body fat percentage and sculpt a lean physique.
The Bottom Line
The great thing about these goals is that they are all relatively simple and attainable. As you accomplish each and cross it off your list, you will feel as if you're achieving something positive. And as you set new goals, you'll have the confidence of knowing that you can tackle anything. Trust me—once you set a goal and stick to it, things will seem much more doable.