Whether you're looking to
maintain a consistent workout routine, improve your endurance, or build muscle,
there's a goal for everyone on this list—no matter their fitness level. With
the first month of 2022 behind us, many may be losing steam when it comes to
sticking to their New Year's resolutions. Why? Because people either set
unrealistic goals that leave them discouraged or fail to hold themselves
accountable through tracking their progress, Lindsay Ogden, a NASM-certified
personal trainer at the health club chain Life Time, tells Health.
Therefore, the key to setting
yourself up for fitness goal success is devising them with the SMART method in mind. 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.
Ogden also
recommends adding an "E"
for EMOTION: in other words, what will it feel like to achieve the goal?
Will you feel more confident? Empowered? "Emotion will make it more
real," she says. If you already have
a specific goal in mind, that's great. If not, here are 10 fitness goals
devised by personal trainers you may want to tackle.
1.
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, Mike Donavanik, an
NSCA-certified strength and conditioning specialist and founder of the fitness
app Sweat Factor tells Health. This is why he
recommends 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 plow through those 12 workouts sooner. Once the first month is
up, Donavanik says you can reassess and adjust your goal: maybe next month you
aim for 16 workouts.
2.
RUN CONTINUOUSLY
FOR 1 MILE IN 6 WEEKS:
This goal is great for someone who hasn't exercised
in a while and is looking to improve their cardiovascular health, Hannah
Clausen, NASM-CPT, director of coaching for Macros Inc tells Health.
Building cardiovascular endurance improves bone, heart, and immune health
while reducing the risk of heart disease and type 2 diabetes. While one
mile may seem daunting, Clausen suggests focusing initially on shorter
distances at first—like ¼ or ½ mile. Then, gradually increase the distance each
week by ⅛ mile and track your progress by writing down how long you were able
to run without stopping. Rather than worrying about speed, Clausen advises you
to maintain an easy, steady pace. But when you need that little extra push, use
mental mini-goals like committing to running one more block, or until the song
you're listening to ends.
3.
TRY A NEW WORKOUT
A WEEK TILL YOU FIND ONE YOU LIKE:
Since the best exercise is the one you can stick to,
try different workouts every month until you find what you enjoy. Plus, varying
your workouts will challenge your body, work new muscles, and build different
skills, so you're more likely to see results, Elizabeth Treese, a
NASM-certified Personal Training Manager at Life Time tells Health. To achieve this goal, create a list of different workouts you
would like to try, whether it's yoga, running, kickboxing, or even rebounding (aka
trampolining). Then, look into class schedules at local gyms or fitness
boutiques, and schedule ahead of time. As a bonus, many will offer new student
or first-class specials. If you would rather stay at home or in the
neighborhood, you can also find a local running group or a free trial for an
online fitness app.
4. 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, Clausen recommends 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.
5. DO X NUMBER OF PUSH-UPS IN 4-6 WEEKS: You'll
be hard-pressed to find a better exercise for increasing your upper body
strength than push-ups, according to Becky Miner, NASM-CPT, a nutrition
coach for Macros Inc. That's because this simple, classic move engages muscles
in your chest, shoulders, abs, and arms all at once. Plus, they require no
special equipment and can be done anytime, anyplace. Therefore, try setting a
goal for how many you want to be able to complete after a month or so whether
that's one no-knee push-up or 10. If traditional push-ups on your toes are
too challenging, Clausen says there are a few beginner variations you can try:
- INCLINE PUSH-UPS AGAINST A STABLE COUNTER, BENCH, OR
CHAIR. The more parallel to
the floor you are, the harder this variation will be.
- KNEE PUSH-UPS: This is just like a regular push-up, but your knees
are on the floor at a 45-degree angle.
- COMBO PUSH-UPS: If knee push-ups are a bit too easy, but you still
can't do a traditional one, try starting in the classic position. Then,
(slowly) lower yourself all the way to the floor and push back up with
your knees on the mat.
Start with whatever
modification you can do 10 reps of three sets of, says Treese. Once you
increase your rep count to 15, switch to a more challenging version.
6.
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, Kollins Ezekh, a NASM-certified personal trainer and owner of Mayweather Boxing + Fitness in Los Angeles
says. How many rest days you need depends on you and your training, but as
a general rule, Clausen advises allotting 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," says Chris Musser, a certified personal trainer at Crunch West Hollywood. "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, Treese says.
7.
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. The ideal time to lengthen those ligaments
and tendons is after a workout when your body is already loosened and warmed
up, Musser says. Plus, "Stretching offers a nice transition for your body
and mind from a workout state back to a resting state," he adds. You
should spend about 25% of your workout recovering, according to Ezekh. So, if
you've allotted one hour for exercise, spend the last 15 minutes stretching. He recommends stretching muscles you specifically worked that
day and holding each stretch for 15 to 45 seconds. For example, if you
wrapped up a run, stretch your hamstrings by reaching for your toes. Or, if
you've just finished an ab-heavy Pilates session, lengthen your abdominals with
a cobra or sphinx pose. Just be sure to breathe deeply during your stretch and
never push yourself to the point of pain, Ezekh says.
8. HOLD A 1-MINUTE PLANK IN 30 DAYS: Planks
are a great full-body exercise that work muscles in your chest, arms, legs, and
most famously, your core (aka your abdominal and back muscles). The importance of a strong core goes beyond aesthetics: it maintains proper posture which
reduces back pain and other
injuries. While planks may be stationary, that doesn't mean they aren't
hard. To work your way up to your one-minute goal, hold a plank two to three
times a week. Start with 20 to 30 seconds and then up the duration by 5-second
increments, Ezekh says. You can also begin on your knees and work your way up
to a plank on your toes.
9. DRINK 2-3 LITERS 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 liters (or 15.5 cups) of water and women should aim
for 2.7 liters (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.
10. COMPLETE A 5K RACE IN 3 MONTHS: While running a 5k is a more advanced fitness goal,
it's perfect for someone who may feel more motivated with a race day marked in
their calendars. It's also great for those who have always wanted to run
a half marathon or marathon, but need to work up their endurance and
stamina, Clausen says. The key is to give yourself enough time to train:
find a race that's at least 12 weeks out and aim to run three times a week,
Clausen says. If you can, recruit a running buddy, who can lend a sense of
accountability — not to mention, make the experience more social and fun.
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'," says Treece. "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," Musser says. "But when you are able to pull yourself out of your comfort
zone, you've done some truly remarkable work."
By Rebecca Strong Medically
Reviewed by: Amber Breza, CPT, Health Magazine, February 07, 2022
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