How to Set Realistic Fitness Goals You Can Stick To

Setting realistic fitness goals can make a world of difference in sticking to an exercise routine, building strength, improving overall health, and reaching new levels of fitness satisfaction. Here’s a guide on how to set realistic fitness goals that keep you motivated and ensure your progress feels attainable and sustainable. 

1. Understand Your "Why" 

Begin by defining why you want to achieve your fitness goals. Are you aiming to improve your health, boost your energy, gain strength, lose weight, or simply feel better? Knowing your reason for pursuing fitness can keep you motivated on difficult days. Write it down, make it specific, and keep it somewhere you can refer to when you need a reminder. 

Example: "I want to exercise regularly to have more energy and be able to keep up with my kids." This gives you a purpose that aligns with your everyday life. 

2. Start Small and Specific 

One of the biggest mistakes people make is setting goals that are either too vague or too ambitious. Instead, set small, specific goals that you can achieve relatively quickly. Starting small makes the process feel more manageable, builds your confidence, and gives you the motivation to keep going. 

Examples: 

Instead of “I want to be stronger,” try “I want to lift 5kg more on my squats within the next month.” 

Instead of “I want to be more active,” try “I will go for a 20-minute walk three times a week.” 

3. Use the SMART Framework 

Setting goals with the SMART framework (Specific, Measurable, Achievable, Relevant, and Time-bound) can give your fitness plan more structure and make it easier to track your progress. 

• Specific: Define exactly what you want to accomplish. 

• Measurable: Choose goals that allow you to see progress in numbers (reps, weights, minutes). 

• Achievable: Set goals that are challenging but possible within your current lifestyle. 

• Relevant: Make sure the goal aligns with your values and motivations. 

• Time-bound: Choose a timeframe to reach your goal, this adds a sense of urgency and helps with accountability. 

Example: “In three months, I will run 5K without stopping.” This is specific (running a 5K), measurable (distance and ability to finish), achievable (with training), relevant (improves cardiovascular health and endurance), and time-bound (three months). 

4. Prioritize Consistency Over Intensity 

Sustainability is key when setting fitness goals. Many people dive into a high-intensity workout routine, only to feel burned out or overwhelmed. Instead, prioritize consistency over intensity—choose activities and schedules you know you can maintain long-term. 

If you’re new to working out, it might be better to start with a few days per week and gradually increase. Once you’re consistent, consider adding more intensity or variety to keep things interesting and challenging. 

5. Break Down Long-Term Goals into Shorter Milestones 

Big goals can seem daunting, so break them down into smaller, more achievable milestones. If you’re aiming to run a marathon, start with the goal of running a mile, then three, then five, until you build up to the full distance. Celebrating each small success keeps you motivated and on track. 

Example: If your goal is to lose 5 kg, aim to lose around 0.5kg per week. This approach feels much more attainable and allows for more sustainable changes. 

6. Track Your Progress and Adjust When Needed 

Tracking your progress gives you a clear view of how far you’ve come and where you might need to adjust. There are plenty of ways to do this—apps, journals, or even a simple calendar can help you keep track of workouts, meals, and physical changes. Regularly review your progress and be open to adjusting your goals if needed. 

If you find that certain parts of your plan aren’t working, such as a time that’s too challenging or an activity you don’t enjoy, tweak it. Adjusting your routine to better fit your preferences and lifestyle can keep you committed. 

7. Be Kind to Yourself and Stay Flexible 

Fitness is a journey that often includes setbacks, changes, and learning curves. Life gets busy, and goals sometimes must be adjusted. Staying flexible and kind to yourself can prevent frustration. If you miss a workout or face a setback, don’t be hard on yourself. Instead, acknowledge it, regroup, and keep moving forward. 

8. Find Joy in the Process, Not Just the Outcome 

The most sustainable fitness goals are those you enjoy pursuing. Find activities you genuinely enjoy, like dancing, hiking, biking, or even brisk walking with friends. When you enjoy the journey, you’re far more likely to stick with it long term. 

In Conclusion 

Setting realistic fitness goals that align with your lifestyle and motivations can transform your fitness journey into an enjoyable and sustainable part of your life. Remember, the key is not to focus on perfection but to make steady, meaningful progress that you can build on over time. 

Written by Tom Weaver