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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? This can definitely be an overwhelming part of your health and fitness journey.

However, if you get goal setting right, it can help power your progress towards maintaining healthy habits in the long-term.

You can take a step-by-step approach to creating fitness goals — these tips will help you to better understand fitness goals, how to create goals that will work for you, how to take your goals on, and how to actually achieve the goals you set.

We’ve got you.  

Jump to: 

What is a fitness goal?

A fitness goal is a specific training objective or physical challenge you set for yourself.

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 there’s nothing wrong with being 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.

If you are inspired by those around you, you should ensure the influence is healthy and that it stimulates goals 

Prioritising yourself is key.

What might work for someone else may not be right for you. Don’t compare yourself to people around you — your fitness journey is unique to you. 

Why set fitness goals

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

Setting fitness goals allow you to exercise discipline, focus, and determination, all of which can be used in different areas of your life.

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 when you complete a fitness goal!

Don’t underestimate the power of setting fitness goals.

What styles of goals are there?

There are many different types of goals you can aspire towards. They could be based around different fitness areas including routine, commitment, strength, a workout plateau, flexibility, or cardio — and that’s just the start.

The good news is that all of these areas of fitness can be targeted in the SWEAT programs! 

  • If you want to create a healthy routine with 28-minute workouts, try Kayla Itsines’ BBG program
  • If your goal is strength, you could try the PWR at Home program with Kelsey Wells
  • If you’re aiming to break through a workout plateau, try the combination of strength and high-intensity workouts in Chontel Duncan’s FIERCE at Home program
  • If you want to try lifting heavier weights, you could try Steph Sanzo’s LIFTING at Home program
  • If flexibility is your goal, you could try Sjana’s BAM program. 

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 start a fitness journey or set fitness goals at any time of the year!

And even if you have a fitness setback, you can reset your goals at any time. The perfect time to start is now!

How long should a fitness goal take to complete? 

The time it takes to reach a fitness goal is something only you can determine for yourself. 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 the main thing to consider is that it should be realistic for you.

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 one of our SWEAT programs.

Immediate Goals


Immediate goals are what you want to achieve today, this week or in the next fortnight.

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. 

These goals might seem straightforward, but don't be fooled — they can still represent a significant change and a big commitment to your health and fitness!

Short term

Short-term goals would 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 1.0 program, which runs for 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 would typically be achieved in 6–12 months.

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

If you’re completing Steph Sanzo’s BUILD program, you might want 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 

It can be helpful to check in with your goals to see how you’re tracking.

This shouldn’t be daunting — it gives you a chance to confirm you’re on your way to achieving 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 hitting 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 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 can be valuable lessons in setbacks. Think of it this way: you either win or you learn.

You can bounce back more empowered than ever.

Set your goals now! 

When it comes to creating fitness goals, there is no time like the present! 

Take advantage of those moments when you have a lot of motivation and commit to realistic goals — achieving each goal will help you to sustain a healthy lifestyle over time.

Have you set fitness goals? Share them in the comments below!

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

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