Exercise goals: How to set the right goals and stay motivated

What are common exercise goals? How do you set the right exercise goals?
For new immigrants in fitness settings (or gyms that return from long-term leave), setting exercise goals can be daunting.

After all, the exercise goal is highly personal: what we do in the gym often reflects our lives outside the gym. Whether you want to build enough stamina to keep up with young children or functional powers that can be used in the workplace, it’s important to find a way to turn your vision into a viable plan.

This is the subject of this guide. Below, we will help you identify possible fitness goals, create actionable plans, and overcome common challenges in improving fitness.

What are the 4 main goals of fitness?

Start a Gym membershipIt’s time to set personal goals, but you may not know where to start.

You can turn to four general fitness goals:

• Cardiac and lung endurance – Sometimes called “aerobic exercise,” cardiopulmonary endurance describes the effect your lungs and heart can maintain high-intensity activity. A practical marker of cardiopulmonary endurance is how it feels after climbing multiple stairs: If you don’t feel tangled after several floors, you may have high stamina.
• Muscle strength and endurance – With muscle strength, you can easily contract muscles or resist resistance (i.e., weight-weight). With muscle endurance, you can maintain this performance for a long time.
• flexibility – Flexibility describes how your joints move through the entire range of motion: for example, you can touch your toes comfortably.
• Maintain body composition – The ratio of fat, bone and muscle to overall body weight is a hallmark of body composition. Although we often think that body composition is purely aesthetic, it is the basis of daily operations. With a muscle to weight ratio high enough you can complete strength-based tasks (such as moving heavy boxes).

Current goals create future benefits

With clear structural goals, you can increase motivation, build consistency and create positive results.

In other words, the goal is the basis of the gains.

But our exercise goals are almost always with ours:

• Personal preferences – If you like hiking on weekends, you may enjoy cardio activities such as walking on a treadmill. If you are a social butterfly, a group fitness class may be a meaningful experience for you. As best as possible, you should try to align your fitness goals with your personal preferences – and exercise should be fun!
• lifestyle – If you are a working parent with limited free time, the goal of exercising for two hours per weekday may not work for you, but the 30-minute flexibility routine that promises Saturday and Sunday may be more achievable. When your goals seamlessly fit your lifestyle, you are more likely to pursue (and achieve).

Intelligent Target 101

but how Have you set goals that align with your personal preferences and lifestyle? One way is to set wise goals.

Smart is an abbreviation:

• Specific – Smart goals are bite-sized: small enough to handle frontal with a simple plan.
• Measurable – Smart goals can be measured in numbers; they need to be quantified so that you can track progress over time.
• Can be achieved – Smart goals are achievable – In other words, they can achieve them within your set time frame, within your lifestyle limitations and on the level of your ability.
• Related – A wise goal is related to certain parts of your life or your vision for life. Relevance is the basis of individual investment.
• Time limit – Achieve smart goals within a set time frame. Setting a schedule for your goals can prevent procrastination and force you to reevaluate your goals at a certain time.

Let’s explore some examples of smart exercise goals:

• Rework 1.5 times the weight in three months
  • s: Hardening is a specific exercise.
  • m: Weight is easy to measure and track.
  • one: If you can perform deadlift motions, then this goal is achievable.
  • r: This goal is related to other broader goals: for example, establishing functional strength.
  • t: Three months is the set timetable.
• Running without stopping within six months
  • s: Run is a specific activity, 5K is the set distance.
  • m: Distance and number of stops are measurable.
  • one: If you can do body movement, you can achieve this.
  • r: This goal is related to overall endurance, which is a common fitness goal.
  • t: Six months is the set timetable.
• Touch your toes within six weeks
  • s:Toe touch is a specific exercise.
  • m: There are only two possible outcomes: Touch your toes.
  • one: If you have the ability to stand and bend your waist, this goal is achievable.
  • r: This goal is related to overall flexibility and liquidity.
  • t: Six weeks are the set schedule.

Exercise goals: Examples and tips

With the above in mind, let’s explore other examples of exercise goals. We will divide them into three main categories: skills-based goals, performance goals, and consistency goals.

Skill-based goals

Newcomers and long-term gym visitors often work hard to learn fitness skills – specific exercises and movements they can use to achieve a wider range of fitness goals.

Some examples include:

• Master the kettlebell swing
• Squat in the right form
• Walk comfortably on the treadmill
• Holding a yoga pose correctly

Of course, these still need to become wise goals. These examples are what these examples that satisfy the smart format by tuning:

• Master a 5-pound kettlebell swing in two weeks
• Squat half of your weight in appropriate form within three months
• Walk 20 minutes at 3 mph in a week
• Holding the warrior, I did it correctly for two minutes in three weeks

Performance goals

Maybe you want to perform better in a certain fitness field, rather than mastering specific skills. Performance goals are very common in the fitness community, but a wise framework is to keep performance goals achievable tickets.

Common performance goals include:

• Improve your running speed
• Heavier weight lifting
• Improve flexibility
• Improve coordination and balance

If you want to achieve any of the above goals, it is difficult to choose a direction. After all, there are a variety of ways to improve your coordination and balance: Participating in team sports, attending yoga classes, or having weight exercises for a specific balance are all possible routes to achieve this.

So if you want to improve performance, distil the overall goal into a smart compatible plan:

• Increase the treadmill speed by 0.1 mph per week for four weeks
• Adding 5 pounds per week for two months
• Try to touch your toes every day for a week
• Take Taekwondo courses every six months

Consistency goals

In the example above, you’ll notice that each smart goal has a consistency element: slightly increase your speed every week, increase your squat weight every week, and so on.

If your goals are primarily about consistency, it is easy to use smart frameworks to develop a viable plan.

But, if you just want to go to the gym more often, why tilt the smart method? Because consistency goals (such as performance goals) are often vague. And, without a specific direction, you may be unlikely to establish (and stick to) routines.

Take the following general consistency goals as an example:

• Use stairs to step more frequently
• Take more Pilates courses
• Do “leg days” once a week
• Stretch every morning

Smart frameworks can help you turn these general goals into viable goals:

• Step four weeks with stairs every Monday
• Go to Pilates every Wednesday after six months
• Perform five specific legs for two months every Saturday
• Stretch video every morning at 9:00

The more specific your goals, the easier it is for them to take action. If you want to be more consistent, start narrowing down – even a five-minute commitment a day can quickly evolve into a solid routine.

Overcome obstacles

After starting the gym Trialyou may have a positive motivation and be ready to work on your daily routine, but this passion may be difficult to maintain.

This is just one of many challenges you may face on your fitness journey. Others include:

• Compete with the progress plateau
• Find time to exercise
• Stay motivated to go to the gym

Use as expected, smart frameworks can help you solve all of these:

• Since smart goals have set end dates, they provide a natural point of reflection. If you reach the plateau at the end of your six-month goal, this is the best time to switch methods and find a new way to go beyond the limit.
• Smart goals with frequency details (i.e. taking Pilates classes every Wednesday) force you to check your schedule. Smart goals give you the opportunity to have a permanent date with yourself.
• With wise goals, the goals you want to achieve are always in sight. If you set a goal of squatting 200 pounds in six months, there is a clear purpose for every visit to the gym: every time you exercise, you will be close to 200 pounds. The clarity of the purpose is that the antidote lacks motivation.

Chuze: A fitness community that supports your goals

Your workout goals should be highly personalized and can be super-operated. By considering your preferences and leveraging the intelligent goal framework, you can curate highly specific goals that meet your needs and stay motivated.

But a clear goal isn’t the only tool in the fitness enthusiast’s toolbox: a strong fitness community can make everything change when you pursue positive change.

Chuze Fitness is the supportive fitness community you want. Our gyms are more than just the rooms of equipment, thanks to friendly, helpful staff and clean, highly organized facilities: they are rooms full of people.

You deserve a great gym and a great fitness community. Find a chuze fitness near you, start.

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