Let's be real... achieving your fitness goals can be hard, ESPECIALLY as a female. As a female personal trainer, I understand the struggle women face to achieve their fitness goals. If you want to make a significant change to your body, it will take time and effort. Yet, most people do not know where to start.
Hiring a personal trainer is the most efficient way to reach your goals. Personal trainers are experienced, knowledgeable, and dedicated. As a personal trainer myself, I am going to give you 30 realistic fitness goals to set this year.
Set a goal that is realistic for you and your current lifestyle. If you are busy with work and family, commit to working out three times a week. If you have more free time, aim for five or six days at the gym.
Your goal should be something that you can consistently commit to. Small, consistent changes will lead to lasting results. Physically writing out your goals will help you reach your goals.
Here are some realistic fitness goals you can achieve this year:
1. Focus On One Fitness Goal At A Time
Focusing on one fitness goal at a time allows you to give it your full attention. You will build more momentum and steady progress toward achieving it. It helps keep you motivated and avoids the potential for burnout that comes with trying to do too much at once.
Additionally, it's easier to track your progress and measure results this way. This can help you stay on course and make adjustments if needed.
Specific goals to focus on can be:
2. Understand What Is Driving Your Fitness Goals
The “why” behind your goal is the reason why you are setting the goal in the first place.
It could be:
a desire to improve your health
to become more active
to feel more confident in your body
to achieve a certain fitness level
Whatever the reason may be, find a way to remind yourself daily. Motivate yourself with a sticky note or a vision board.
Additionally, this can give you clarity for your goals. Clarity helps remind you why you are doing this in the first place.
3. Know Your Long-Term Fitness Goals
Long-term goals are objectives that need a longer period of time to achieve, usually taking a year or more to do. These goals are usually more complex and need a greater degree of commitment.
Examples of long-term goals:
Run a marathon
Lose 50 pounds
Gain 10 pounds of lean muscle mass
4. Set Short-Term Fitness Goals
Short-term goals are objectives that need less time to achieve, usually taking a few months or less. These goals are easier to do and need less commitment.
Examples of short-term goals:
Go to the gym 3 times a week
Meal prep for the week
Drink enough water for the day
Do cardio 2x a week
Use the acronym SMART to set these mini-goals:
Specific
Measurable
Attainable
Relevant
Time-bound
For example, a goal to lose weight is not specific enough. A better goal would be to lose 10 pounds in the next 3 months. This goal is specific, measurable (10 pounds), attainable (based on your starting weight and lifestyle), relevant (to your health and well-being), and time-bound (3 months).
Consider signing up for Fitnello's fitness challenge. Challenges help clients establish long-term goals with short-term goals. The best way to get my clients to reach their goals is by setting up daily, short-term goals that they chip away at.
5. Make Your Fitness Goals Measurable
To make your fitness goals measurable, you should set specific, physical measurements. These are goals that you can tangibly keep track of.
This could include:
tracking the number of days you exercise
the number of sets and reps you perform
the amount of weight lifted
the amount of time it takes to complete a certain exercise
tracking your body fat percentage
tracking your heart rate
6. Make Your Fitness Goals Attainable
You should set realistic expectations for yourself. Make sure the goals you set are ones that you can actually achieve.
For example, do not expect yourself to run 5 miles a day if you have never been a runner. Instead, run for as long as you can and push yourself to go slightly longer each time. This will improve your endurance.
7. Make Your Fitness Goals Time-Bound
It is important to put a time limit on your goals. It helps to keep you motivated and focused on achieving them.
Having a time limit also helps to keep you from procrastinating. This ensures that you stay on track and make progress toward your goals.
Time limits keep you accountable and ensure that you are serious about your goals.
8. Follow Through With Specific Fitness Plans
There are a lot of variables that go into accomplishing fitness goals. However, consistency is the most important.
That means:
showing up for your workouts even when you don't feel like it
eating healthy even when you're tempted to indulge
staying positive even when the going gets tough
If you are only working out sporadically, you won't be able to make progress as quickly or efficiently.
A specific plan will give you realistic steps to achieve your goal. There are practical steps to complete every day. Write these down and incorporate it into your schedule.
9. Make Your Fitness Journey Your Own
Identify your needs, interests, and goals. This will personalize your fitness journey. Think about the types of exercises you enjoy. Think about the foods you enjoy. Lastly, think about what kind of goals you want to achieve.
Before you can start working towards your fitness goals, you need to have a good plan in place. This plan should include both short-term and long-term goals. It should also have a detailed workout routine that you can stick to.
Personal trainers can give tailored plans unique to your individual needs and goals. They will assess your current fitness level, eating habits, and lifestyle to create a plan.
10. Set The Bar Low At The Beginning
Set the bar low in the beginning. This will keep you motivated and focused.
You will not get overwhelmed or discouraged if you do not reach difficult goals. Focus on mini-goals along the way.
11. Be Flexible In Your Definition Of Success
Do not expect perfection when working towards your fitness goals. You need to be more realistic and patient with yourself.
Progress and success are not always linear. There will be times when you experience setbacks along the way. Allow yourself to make mistakes and adjust goals if necessary.
Enjoy the journey before you reach your goal.
12. Do Not Let Cheat Days Ruin Your Fitness Progress
Cheat days (I prefer calling them Re-set days) can cause you to feel guilty and discouraged, which can make it harder to stay on track.
Do not let cheat days ruin your progress. They can derail your progress toward your goals and make it harder to stay motivated and focused.
To avoid this, it is important to have a plan for how to handle cheat days. Set a limit on how often you can have a cheat meal. For example, allow yourself one cheat meal a week.
Make sure that you are still making progress toward your goals even when you do have a cheat day. Keep staying consistent even after a slip-up.
If you are having cravings, do not deny yourself. Instead, make healthy alternatives. Check out my healthy fitness recipes! I have everything from protein donuts to protein muffins. They are high protein, low fat, and low carb!
13. Be Honest About Your Prior And Current Fitness Habits
Being honest about your current habits can help identify areas where you need help. Extra attention or adjustments may be made to progress toward your goal. Being honest will identify room for change or growth.
If you are hiring a personal trainer, keep in mind that you cannot lie to them. They will be able to tell if you are not putting in the work.
It is incredibly easy for me to spot when my clients are lying. If they do not stay consistent, their InBody Scan will show. Their body composition will give away that they have not been putting in the work.
14. Embrace Recovery Time And Rest Days
Rest days and recovery times are essential for those who depend on their bodies to perform at their best.
Rest days allow the body to rest, recover and rebuild muscles. Everyone needs to take at least 1-2 rest days a week. Overworking your body will cause delays in progress.
Recovery times are periods of time used to restore a person's physical and mental state. If an individual experiences an injury, they dedicate time to heal.
Embracing rest days and recovery times can help you maintain peak performance. They also prevent overtraining, fatigue, and burnout.
15. Join A Group Fitness Class
If you're trying to get fit, one of the best things you can do is find a support group. There are many benefits to having a support group, including:
accountability
motivation
camaraderie
Here are some things to look for in a support group:
Make sure the group is focused on helping you reach your goals.
You want a group that will lift you up and help you stay motivated, not one that puts you down.
Look for a group that offers a variety of activities so you can try new things and find what works best for you.
Once you find a group that meets your needs, don't be afraid to jump in and start participating. The more active you are in the group, the more benefits you'll reap.
Group fitness classes are a great way to stay motivated, get in shape, and have fun. They provide a supportive environment in which you can get motivated. You can also learn new exercises and techniques. Lastly, you will form relationships with other like-minded individuals. These individuals will make working out fun!
16. Find A Workout Program You Enjoy
Fitness should be fun! If you're not enjoying your workout, you're less likely to stick with it. Find an activity that you enjoy and make it a part of your routine.
There are many different fun fitness activities you can try:
dancing
personal training
kickboxing
swimming
bodybuilding
tennis
cycling
yoga
rock climbing
group fitness classes
boot camp
Zumba
HIIT
Find activities that challenge you and that you enjoy to make working out more fun. Whatever it is, make sure it's something you look forward to so you can stay motivated.
17. Reward Yourself
When you reach a goal, give yourself a pat on the back. That took hard work to achieve! I recommend you reward yourself. This will help you stay motivated and on track.
You could treat yourself to:
a new workout outfit
a massage
a night out with friends
take a day off from working out
your favorite cheat meal
Whatever you choose, just find something that will motivate you to continue working toward your goals. Do NOT reward yourself with something you do not enjoy...
Another way to reward yourself is by creating a healthy version of your favorite foods. You will also simultaneously learn a new skill!
There are many ways to make your favorite foods healthier. For example, if you enjoy pizza, you can create a low-fat, high-protein pizza. Create the dough using flour and greek yogurt. Then add low-fat mozzarella, and turkey pepperoni.
Whatever you do, make sure that you are rewarding yourself in a way that is meaningful to you. Motivate yourself with a reward that is worth working toward! This will help you stay motivated and focused on your goals.
18. Perfect Your Form
Your form is important at the gym because it helps you to perform exercises correctly and safely. Poor form can lead to injuries and inefficient workouts. It is important to pay attention to your form and make sure you're doing the exercises correctly.
Good form helps you target the right muscles. This will make your workout more effective. Here are a few tips on perfecting your form:
Learn proper technique. Research the exercises you plan to do. Make sure you understand the correct form for each exercise. You can also ask a personal trainer for help if needed.
Concentrate on your form while at the gym, and pay attention to the muscles you are targeting. The mind-muscle connection is so real!
Use lighter weights and slower movements when starting out with a new exercise. This will help you learn the correct form and avoid injury.
Watching yourself in a mirror can help you correct any mistakes in your form.
Ask for help: If you are unsure about your form, don't hesitate to ask a trainer or someone else at the gym for help. PLEASE!!!
19. Try One New Workout Every Month
Trying new workouts is beneficial for a few reasons. First, it helps you break out of your exercise rut and can make exercise more fun and interesting.
Second, it helps you stay motivated and engaged in your fitness routine.
Finally, it helps you stay challenged and improve your fitness level.
There is no one-size-fits-all answer to this question. The best new workout for you depends on your goals, interests, and fitness level.
20. Find A Workout Buddy
Finding a workout buddy can be a great way to stay motivated and accountable. Consider talking to friends and family who have similar goals and interests. Join an online community like a fitness forum.
You can also join a local gym or fitness class, where you can meet people with similar interests and goals.
Fitnello Fitness Studio is a great place to find community. Group fitness classes consist of motivated, like-minded women who want accountability. The group trainers are very knowledgeable and friendly as well.
21. Workout 3-5x A Week
Working out 3-5x a week is recommended to achieve optimal health and fitness benefits. Regular workouts can help improve your health. It can also reduce stress and anxiety. Lastly, it can prevent injuries, and improve your physical appearance.
Schedule into your calendar designated times to work out. This is the only way you will prioritize your fitness in your everyday life.
This is another reason why ladies love coming to Fitnello Fitness Studio. Group fitness classes are held 6 days a week. There are many time slots to choose from. This gives flexibility for everyone to find time to fit a workout into their schedule.
22. Establish Good Eating Habits
A good diet consists of the following:
fruits
vegetables
lean proteins
whole grains
dairy
healthy fats.
It should also include plenty of water and foods that are low in sugar, salt, and saturated fat.
Nutrient-rich foods provide the essential vitamins and minerals your body needs.
Do your body a favor and clean out all the processed junk food from your kitchen. Develop a useful skill by learning how to cook new healthy recipes!
Depending on your fitness goals, your diet may vary. For example, if you are trying to build muscle, you may need to increase your protein and carb intake.
If you are trying to lose weight, you may need to practice a calorie deficit.
If you are doing intense workouts, you may need to increase your intake of carbs. This will provide your body with enough energy to power through your workouts.
Talk to someone knowledgeable in nutrition such as a personal trainer. They can create a meal plan to help you achieve your goals.
Many individuals hire one-on-one fitness coaching which includes workouts and nutrition plans. Fitness coaches look at your goals holistically to do whatever they can to help you reach your goals.
23. Do Something Active Every Week That Makes You Feel Calm
Exercise is one of the best ways to reduce stress. It can help to release endorphins. Endorphins are chemicals in the brain that can help to improve mood and reduce stress.
Activities like running, biking, swimming, and yoga are all great ways to reduce stress. Walking, stretching, and even gardening can also help to reduce stress.
24. Walk Wherever You Can
A modern phenomenon in fitness has been "getting in steps". Individuals try to track how much they walk throughout the day to meet a certain goal. Usually, people strive for 5-10k steps.
Walking helps to reduce stress by giving your mind time to relax. Take in the sights and sounds of your surroundings. It also helps to get your heart rate up, which can help to reduce stress hormones. This can help with mental health.
I am always so shocked to see my step count after a full day of shopping! Carrying those bags and walking all day is awesome!
Of course, not everyone lives in an area where this is safe. Make sure to prioritize your safety always.
25. Drink More Water
Drinking water has many health benefits, such as:
It helps you stay energized throughout the day! I notice an improvement in my physical performance when I am well-hydrated. I am less fatigued and can endure my workouts longer.
It helps your concentration. I think many of us can relate to headaches from dehydration. I know I can! Drinking water will improve concentration, memory, and problem-solving.
Drinking water helps your body break down food and absorb essential nutrients. Water also helps move waste through your system. This will reduce constipation and other digestive issues. You know what that means... better poops!
Staying hydrated can help keep your skin looking healthy and youthful. Your skin looks more youthful.
Drinking plenty of water can help reduce the risk of heart disease and stroke. Water helps to regulate your blood pressure and keep your heart functioning properly.
26. Get 8-9 Hours Of Sleep
Getting enough sleep is important for your overall health and well-being. Benefits include:
boosts your immune system
improves your mood and concentration
reduces the risk of developing chronic diseases
repair and restore your body and mind
improves memory and learning
Not getting enough sleep can lead to a range of health problems such as:
fatigue
weight gain
depression
increased risk of heart disease
increased risk of diabetes.
So, make sure you get enough shut-eye each night to keep your body and mind healthy.
27. Live Less Sedentary
A sedentary lifestyle is a type of lifestyle with minimal or no physical activity. Our modern society is a victim of this lifestyle. It makes me want to scream!
Most of the jobs we work are sedentary. This is because most of our jobs revolve around technology. Even I, as a personal trainer, have to devote a few hours a day to computer work... It sucks!
Most Americans do not have a job like mine. They sit at a computer all day, with little to no physical activity. It saddens me that this is reality. It is no wonder we are struggling with an obesity epidemic!
This is a major risk factor for many chronic illnesses. Sedentary living can lead to:
heart disease
diabetes
obesity
feelings of depression and isolation
difficulty sleeping
To be less sedentary, you should:
take frequent breaks from electronics
adjust the screen time you have on your phone
go for a walk
spend time in nature
go for a hike
ride a bike
Whatever you do, just PLEASE make a conscious effort to get up and move for at least 30 minutes each day. You will thank me one day!
28. Stretch More After A Workout
Stretching is important for maintaining flexibility and ROM (range of motion). This can help reduce the risk of injury and improve overall physical fitness.
It can also reduce stress, improve posture, and increase blood flow to muscles. This can help improve performance and speed up recovery after exercise.
Stretching after a workout always makes my muscles feel good, especially if I use a foam roller. Definite game-changer!
29. Always Take The Stairs If You Can
Taking the stairs is a great way to get some extra physical activity throughout your day. It can help you burn calories, build strength, and improve cardiovascular health.
It can also help improve your balance and coordination.
My favorite way to do cardio is the StairMaster. I prop my phone up with a movie and climb for 15-45 minutes.
30. Engage In A Fitness Activity Over The Weekend
You could try something like:
rock climbing
stand-up paddle boarding
kayaking.
martial art like karate, jiu-jitsu or tae kwon do
local hiking group
exercise class like Zumba or Pilates
snowboarding or skiing
There is always something new to try when it comes to fitness activities!
Summary of Women’s Fitness Goals
As 2022 comes to an end, now is the perfect time to start planning for your 2023 fitness goals. Setting achievable and realistic targets will help you stay on track. Eventually, you will achieve success in all your goals.
With dedication, hard work, and clear direction, you will make significant progress. You will achieve a healthier lifestyle in no time!
Set realistic, tangible goals for yourself. Then come up with a detailed plan of how you will proactively achieve those fitness goals.
Get a good fitness plan to have effective workouts; a personal trainer can help.
Find a support group that will help you stay disciplined. Joining a community that will help you reach your fitness goals is beneficial. I highly recommend a group fitness class or personal training.
Make your fitness journey fun by doing activities you enjoy. Set mini-goals throughout your fitness journey to meet your major goal.
Lastly, reward yourself when you meet your goals to build a sense of accomplishment.