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How To Set Fitness Goals

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How To Set Fitness Goals
How To Set Fitness Goals

Hands up if you don’t know where to start with fitness goals? The truth is, they can be overwhelming! Yet, get them right, and they can be so empowering.

We’re here to breakdown fitness goals, help you create your own, take them on, and eventually smash them!

Jump to: 

We’ve got you. 

What is a fitness goal?

Before jumping in, let’s define what a fitness goal actually is.

What it is: A fitness goal is a realistic goal you set for yourself to achieve within a particular time frame, which can be specific to your exercise routine or training habits.

What it’s not: A loose wish or dream that broadly has something to do with fitness or exercise, that you might like to achieve at some point.

The takeaway? The more specific you can be, the better.

Fitness Goals

It’s YOUR Goal 

While it’s OK to be inspired by trainers, exercise trends, or the fitness community, no one should dictate your fitness goal except you.

Only you know where you’re at, the circumstances you’re facing, and what your body is capable of achieving!

Simply put, it’s OK to be inspired by those around you, just make sure the influence is healthy and not forceful.

What’s key here is to prioritise yourself.

 Stay in your lane and don’t compare yourself to people around you — this is your journey, not anyone else's. What might work for someone else may not be right for you!

Why set fitness goals

There is no shortage of benefits that come about as a result of setting fitness goals

Setting fitness goals allow you to exercise discipline, focus and determination, all of which are great character-building personality traits.

Having clearly defined fitness goals helps keep you on track and gives you something to work towards.

Not to mention the feelings of elation and joy that come about when you complete a fitness goal!

Don’t underestimate the power of setting fitness goals.

What styles of goals are there?

There are so many styles of goals you can aspire to achieve. These might be in the realms of routine, commitment, strength, flexibility or cardio — and that’s just the start.

The good news is that all of these realms exist in the SWEAT programs! 

  • If flexibility is your goal, look no further than Sjana’s BAM program. 
  • If greater strength is what you want to work towards, Steph Sanzo’s BUILD program could be perfect for you!

Remember, any fitness goal you set for yourself should be healthy and realistic. There’s no point setting a goal that is so extreme it will cause you stress and overwhelm you.

Short Term Goals

When should you set fitness goals?

While it’s popular to set fitness goals at the start of a new year, month or season, the truth is you can set fitness goals at any time of the year!

Many people make goals at the start of a new year, but don’t think that if you miss the January 1 deadline you can’t set goals for another year! The perfect time to start is now!

How long should a fitness goal take to complete? 

A fitness goal can take however long you want it to take! Whether your goal focuses on the immediate future, short-term or long-term — or all of them — it’s best to set a goal that is achievable for you.

This might depend on a number of factors, but foremost it should be realistic!

You can always set an immediate goal to tackle now, then set short-term and long-term goals at a later date. Alternatively, you can break a bigger goal down into smaller components. 

You might even like to align your fitness goals to the duration of a SWEAT program.

Immediate Goals


 Immediate goals are just that: right now! Think today, this week or up to a fortnight in duration.

If you’re starting out, your goal might be to set aside time for activity every day, complete every session of your SWEAT program workout, or drink more water. 

Don’t be fooled into thinking these might seem straightforward, for many this can be a big commitment!

Short term

When we speak of short-term goals, we’re talking about goals that typically span up to 12 weeks.

An example of a short-term goal might be to complete every workout in full in Kayla’s BBG program (which conveniently spans 12 weeks!). 

Alternatively, if you’re following Chontel Duncan’s FIERCE program, you might like to set a goal to achieve a higher number of reps during the AMRAP sections.

Long Term Goals

Long term 

Long-term goals are goals that typically you’ll look to achieve in 6–12 months.

Perhaps your goal could be to complete Kayla’s BBG program, then take up BBG Stronger! Alternatively, your goal might be to complete Kelsey Wells’ PWR program follow all the way through to PWR 4.0. 

If you’re completing Steph Sanzo’s BUILD program, you might like to challenge yourself to lift a heavier weight.

What to do now

Now it’s time to set those goals!

Whether it’s an immediate goal, short-term aim, or long-term goal, be sure to set a goal that is true and authentic to you.

Checking in with your goals 

Sometimes, it’s helpful to check in with your goals and see how you’re tracking.

This shouldn’t be daunting, but rather gives you a chance to confirm you’re on your way to smashing your goal, or shows you that you might need to make some changes to get back on track.

Reaching Fitness Goals

Reaching your fitness goal

Is there anything better than smashing the fitness goal you’ve set for yourself?

Give yourself a huge pat on the back. Reaching a fitness goal is such an amazing thing and something you should feel SO proud of!

What happens if I don’t reach my fitness goal? 

If you don’t reach the goal you set for yourself, your fitness journey isn’t over! 

Don’t be disheartened: take a moment to re-evaluate your situation and set another goal to work towards. Just be sure that your new goal matches your current environment and circumstances!

Above all, consider it an opportunity to learn and grow from the experience — there is a valuable lesson in everything! Think of it this way, you either win or you learn!

You will bounce back and be more empowered than ever!

Set your goals now! 

Now you can set your fitness goals! Hopefully, after reading this article, you’re feeling more inspired than ever, and the motivation is flowing.

Have you set fitness goals? Would you like to share them? Comment below! We would love to hear them.

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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