Tips to Set Goals and How to Achieve Them

Tips to Set Goals and How to Achieve Them
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Tips to Set Goals and How to Achieve Them

How often do you set goals? How often do you revisit your list?

We all know that setting goals is important, but we often don’t realise how important they are as we continue to move through life.

Goal setting does not have to be boring. There are many benefits and advantages to having a set of goals to work towards.

Research by a psychologist and career coach at Dominican University of California shows that there’s a direct correlation between setting goals and achieving success. Properly defined goals help trigger new behaviours and help you focus on what’s important to you.

Goals also help align your focus and promote a sense of self-mastery. In the end, you can’t manage what you don’t measure and you can’t improve upon something that you don’t properly manage. Setting goals can help you do all of that and more.

Of course, it’s not just about setting goals. It’s also about achieving them.

Let’s take a look at the top strategies for how to set goals and achieve them in your fitness journey. 

Write down a SMART Goal. This tried-and-true approach creates goals that are:

  • 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. Very few people could train for a marathon in two weeks, but many could over a couple of months.
  • Relevant: There’s a “why” driving your motivation to reach the goal. Maybe you want to feel stronger, more flexible, or manage an underlying condition.
  • Timely: The goal has a deadline whether it’s four weeks or six months.

If you already have a specific goal in mind, that’s great. If not, here are fitness goals examples. 

Work out 12 days in one month

Consistency is key for building exercise habits and seeing results, but staying motivated can be tough, especially if you’ve been inactive for a while. We recommend setting a smaller goal that you know you can stick to, like three workouts a week.

You can achieve this by scheduling your sweat sessions in advance—bust out your planner and mark at least 12 days next month that you know you’ll have the time to exercise. Then, set phone reminders on those days so you can remember to pack gym clothes or shoes if need be.

For some added accountability, share your goal with a friend, or better yet, start a challenge to see who can get through those 12 workouts sooner. Once the first month is up, you can reassess and adjust your goal: maybe next month you aim for 16 workouts.

Average 10,000 steps a day for a month

Unlike other cardiovascular exercises such as running, walking is easier on the joints. Plus, keeping a brisk pace ensures you reap similar health benefits like reduced stress and better immune function. However, achieving a strict 10,000 steps a day may seem daunting. Therefore, try focusing on an average for the month so you can ease some of the pressure because let’s be honest: some days it’s okay to just sit on your couch.

Since daily steps vary from day to day, We recommend scheduling longer walks ahead of time, say, on weekends, or when you know you have a lighter workload. You might also want to keep a pair of sneakers in your work bag, car, or under your desk. That way, you’re always prepared to squeeze in lunch break strolls. Then, record your daily step totals in a fitness journal or app.

Do X number of pull-ups in 4-6 weeks

You’ll be hard-pressed to find a better exercise for increasing your upper body strength than pull-ups. That’s because this simple, classic move engages muscles in your back, shoulders, abs, and arms all at once.

Therefore, try setting a goal for how many you want to be able to complete after a month or so whether that’s one or 10.

If strict pull-ups are too challenging, There are a few beginner variations you can try:

Scaled options:
1. Band assisted
2. Lock-off
3. Negatives
4. Ring row

Check this video to understand how the movements look. https://www.youtube.com/watch?v=bZcJbM_Mzxo

Start with whatever modification you can do 10 reps of three sets. Once you increase your rep count to 15, switch to a more challenging version.

Rest for eight full days a month

Once you’re determined to reach a fitness goal, it can be easy to want to push your body every day. However, rest days are crucial not only because we all need a good Netflix binge, but also because your muscles do, too! These breaks are actually when muscles repair themselves so they can become stronger

How many rest days you need depends on you and your training, but as a general rule, We advise you to assign two days off a week. If you’re new to an activity (or new to working out in general) you may need even more.

Listen to your body, When you’re feeling really exhausted or sore after a workout, then plan an extra rest day. Exercise tends to release cortisol, a stress hormone, and if you already have a lot of cortisol from other life stressors, you could be wearing your body down even more.

And, if you feel good, you can still incorporate light movement into your rest days like taking a walk or doing some gentle yoga

Stretch for 15 minutes after each workout

While stretching may not torch calories or give you six-pack abs, it’s still a crucial component of fitness. In fact, according to the National Academy of Sports Medicine, stretching increases flexibility, improves range of motion, and reduces inflammation—all of which help stave off injury.

Stretching offers a nice transition for your body and mind from a workout state back to a resting state. We recommend stretching muscles you specifically worked that day and holding each stretch for 15 to 45 seconds.

Drink 2-3 litres of water daily for a month

Drinking enough water is crucial for preventing dehydration, which can hinder your workout by causing fatigue, dizziness, and even fainting, according to the National Library of Medicine. That’s why it’s important to drink plenty of water throughout the day, so you’re already hydrated by the time you start sweating out, says the Centers for Disease Control and Prevention (CDC).

How much water a person should drink daily will vary depending on their activity level, diet, body weight, and even the climate of where they live

 In general, though, men should aim to consume 3.7 litres (or 15.5 cups) of water and women should aim for 2.7 litres (or 11.5 cups), per the US National Academies of Sciences, Engineering, and Medicine’s guidelines. However, those recommendations also include fluids you take in from foods, which is why you don’t have to meet them through water intake alone.

To make sure you’re drinking enough H20, buy a big reusable water bottle you can carry with you and fill it up throughout the day. You may even want to make a goal to finish one liter by a certain time so you’re not guzzling it all right before bed.

Most important of all? Be kind to yourself

If you’re struggling to meet a fitness goal, it’s okay. Instead of beating yourself up, thank your body for all it has helped you accomplish. Then, reassess whether your current goals are realistic for you right now or if they need to be adjusted.

Give yourself a ‘clean slate policy’. Forgive yourself for the past, and look at today as a new opportunity to get back on track.

This also might be a good time to remind yourself of your “why” that motivated you to tackle this goal in the first place.

Change isn’t easy. But when you are able to pull yourself out of your comfort zone, you’ve done some truly remarkable work. Looking forward to our group training.

Stay healthy and fit,

Hadib Han Hamka Train by Black Box, Senior Coach.

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