Setting fitness goals
As the New Year approaches, many of us are looking to make changes and set new goals, especially when it comes to our health and fitness. Establishing New Year’s fitness goals can be a great way to start the year off right and get back on track with your health. This article will help you plan and track your fitness goal for the new year, as well as give you strategies to stay on track to reach your fitness goals.
Assess your current fitness level
Before setting any new goals, it’s important to assess your current fitness level. Take some time to reflect on what you’ve accomplished in the past year and what you’d like to accomplish in the upcoming year. Make a list of the activities you’ve done in the past year and how they’ve impacted your fitness level. You can also consider taking a fitness test to assess your current fitness level.
One of the most common and simplest fitness tests is the push-up test. This test measures muscular strength and endurance by counting how many push-ups a person can do in one minute. It is a great way to test both upper body strength and endurance. To perform a push-up test, start in a plank position and lower your chest to the floor. Then, press back up to the starting position. Count the number of pushups you can do in one minute and compare it to the standards for your age and gender.
See the US Army Pushup standards here.
Another popular fitness test is the sit-and-reach test. This test measures flexibility and is often used to assess overall health. To do the test, sit on the floor with your legs extended in front of you. Reach forward as far as you can, keeping your knees straight, and note the distance you reach. Compare your results to the standards for your age and gender to measure your flexibility. Generally, the following are considered to be average standards for adults:
-Women: 21-26 inches
-Men: 24-31 inches
Set realistic goals
Once you’ve assessed your current fitness level, you can start to set realistic goals for the upcoming year. Think about what you’d like to accomplish and how you can achieve it. Keep in mind that you should set goals that are achievable and within your reach. Don’t set yourself up for failure by setting goals that are too ambitious.
It’s important to create specific and measurable goals. These goals should be attainable within the given time frame and should be challenging but still achievable. For example, instead of setting a goal to “get in shape”, set a goal to “run a 5k in 6 months” or “Squat 300 lbs by August 1st”.
I want to get fit
I want to get stronger
I want to look better in my swimsuit
I want to lose 10lbs
I want to eat healthier
Run a mile in under 8 minutes
Do 4 yoga classes per week for one month
Finish a 10k in 40 minutes
Eat a salad every day
Increase bench press from 70 lbs to 100 lbs
Do 20 push-ups without stopping
By setting measurable fitness goals that are specific, attainable, relevant and timely, one can be sure to stay on track and achieve the desired results.
It’s important to track progress. Record and analyze progress along the way to help stay motivated and focused on reaching the desired goals.
Keeping a journal: Keeping a journal is a great way to track progress and also to stay accountable for reaching fitness goals. A journal allows you to document your workouts and track your progress over time. You can also keep track of your diet, sleep, and other lifestyle habits that affect your overall fitness.
In addition to tracking progress, journaling can also help you stay motivated. Writing down your goals and revisiting them can help keep you focused and remind you why you set out to achieve them in the first place.
Additionally, tracking your progress can help you identify areas where you need to make adjustments to reach your goals. Writing down your thoughts after a workout can help you analyze your performance and identify areas that need improvement.
Progress photos: Progress photos are another great way to visually compare your progress. You can take a photo of yourself at the start of your fitness journey and then take another one after a month or two to see how far you have come. This can be very motivating and inspiring, as you can see the physical changes in yourself. Progress photos are also a great way to stay motivated, as they can keep you focused on your goals. Fitness apps are also a great way to track your progress.
Fitness apps: Apps can give you a detailed overview of your exercise routine, tracking your steps, calories burned, and other metrics. You can also use the app to set goals and compare your progress with other users. This can be very motivating, as you can see how much you have improved compared to other people.
There are many apps that can help schedule and track your new workout routine, here are some of the most popular:
- Lose It!
- Couch to 5K
Making a plan of action
Once you’ve identified your goals, you’ll need to come up with a plan of action to help you reach them. This plan should include short-term and long-term goals, as well as strategies to help you stay on track. Consider creating a timeline of action items that you can follow in order to stay motivated and on track with your goals.
The first step in creating a plan of action for fitness goals is to determine the desired outcomes. This should include both short-term and long-term objectives. Short-term objectives may include increasing endurance, improving flexibility, or increasing strength, while long-term goals may include achieving a certain weight or running a certain distance.
The next step is to determine what activities should be included in the plan. This could include specific exercises, sports, or activities that are related to the desired outcomes. For example, if the goal is to increase strength, then activities such as weight lifting, or Crossfit could be included.
The final step is to establish a timeline for completing the goals. This should include specific dates for completing each activity, as well as milestones for measuring progress. It is important to be realistic about the timeline, as this will help keep the plan on track and ensure that progress is made.
Sticking to New Year’s Fitness Goals
One of the best ways to stick to your fitness goals is to make them a priority. That means taking the time to plan out your workouts and scheduling them into your week. Try to pick a few days each week that are dedicated to working out. That way, you’ll be more likely to actually follow through and get your workouts in.
Consider Your Schedule: When creating a workout schedule, it is important to consider your lifestyle and how it affects your available time. If you have a fluctuating work schedule, for example, you may need to adjust your workout schedule accordingly. Try to pick times that are consistent and that you can stick with for the long-term.
Have Flexibility: While it is important to have a structure in place, it is also important to have some flexibility built into your schedule. This will allow you to accommodate any unexpected events or changes that may occur.
Mix It Up: Mixing up your workouts can help to keep things interesting and prevent you from getting bored. Try to incorporate different types of exercises into your routine, such as strength training, cardio, and stretching.
Sticking to your fitness goals isn’t easy, so it’s important to reward yourself for your achievements. This could be anything from a massage after reaching a milestone to a night out with friends for sticking to your goals for a month. Whatever reward you choose, make sure it’s something that motivates you to keep going.
Having an Accountability Partner
Having a friend or family member to hold you accountable can make all the difference when it comes to reaching your fitness goals. Choose someone who is also working towards similar goals and check in with them regularly. That way, you can stay on track and encourage each other to keep pushing.
Dealing with Setbacks
Identifying and Addressing Potential Pitfalls
The first step in dealing with fitness goals setbacks is to identify the potential pitfalls. These can include lack of motivation, difficulty sticking with a plan, and lack of support. Once these issues are identified, it is important to address them in order to move forward. This may involve seeking out a support system, setting smaller, more achievable goals, or engaging in activities that are enjoyable.
Taking a Break and Reassessing Fitness Goals
Sometimes, the best way to deal with a setback is to take a break and reassess the fitness goals. This allows for reflection on what is working and what is not. It also provides an opportunity to make necessary changes, such as adjusting the plan or taking a different approach. Taking a break can also help to reset the motivation and make it easier to get back on track.
Overall, dealing with fitness goals setbacks can be a challenging process. However, with the right approach and strategies, it is possible to get back on track and achieve the desired outcome. Identifying and addressing potential pitfalls, and taking a break and reassessing fitness goals are two strategies that can be employed to help overcome setbacks. With a little effort and dedication, anyone can stay motivated and reach their fitness goals.
The start of the new year is a great time to set and stick to fitness goals. To make sure your goals are achievable, it’s important to create a realistic plan and set realistic goals. You should also focus on the process and not the outcome, and reward yourself for making progress. It can also be helpful to find an accountability partner, join a group fitness class, or use a fitness tracker to stay motivated. Additionally, it’s important to have an understanding of your own motivation, and to find ways to stay motivated on days when you don’t feel like exercising.
Setting and sticking to fitness goals can bring a multitude of benefits. One of the most obvious benefits is improved physical health, as regular exercise can strengthen your heart and lungs, build muscle, and improve your overall physical fitness. Regular exercise can also help you reach and maintain a healthy weight, reduce your risk of chronic diseases, and improve your mood and mental health. Additionally, having and sticking to fitness goals can help teach you how to set and achieve long-term goals, and can help you develop discipline and a sense of self-control. Finally, setting and sticking to fitness goals can also bring a sense of accomplishment and satisfaction.
Do you have any tips on how to track workouts or stay motivated with your fitness goals? Let us know!