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Looking Forward: Fitness Goals for the New Year

Updated: Jan 30

The New Year brings an opportunity for a fresh start, and for many of us, it’s a chance to set fitness goals that can help us improve our health and well-being. As busy women, we may struggle to incorporate fitness into our daily routines due to work, family, and other obligations. However, with the right mindset, planning and resources, achieving those fitness goals you have always wanted is possible. This post will guide you on how to set achievable fitness goals for the New Year and provide tips to help you stay motivated and on track.

The Benefits of Setting SMART Fitness Goals

Setting SMART goals can have numerous benefits for your fitness journey. First, it provides structure and direction for your efforts, making it easier to stay on track and measure your progress. This sense of direction can also increase motivation, giving you the drive, you need to push through challenges and stay dedicated to your fitness routine. SMART goals also offer greater clarity by breaking down complex goals into clear, actionable steps, making them more achievable.

Tips for Creating SMART Fitness Goals

When creating SMART goals, keep your lifestyle and fitness level in mind.

  1. Start with the basics: Begin by identifying what you want to achieve. Do you want to lose weight, gain muscle, or increase your endurance?

  2. Be Specific: Define your goal in detail to help you stay focused and motivated. Instead of just saying you want to be more active, set specific goals such as taking 10,000 steps per day or working out for 30 minutes three times per week.

  3. Make it Measurable: Include specific metrics that will help you track your progress and measure success. This could be the number of pounds you want to lose or the amount of weight you want to lift.

  4. Ensure it’s Attainable: Make sure your goal is challenging yet attainable. Don’t set unrealistic goals that will only demotivate you. Set challenging goals that will stretch you outside of your comfort zone, but that you’re still capable of achieving with hard work and dedication.

  5. Be Realistic: Make sure your goal is realistic based on your lifestyle and fitness level. Don't set goals that are too far outside of your capabilities or require you to make drastic changes to your current routine. Instead, set goals that push you out of your comfort zone but are still achievable and realistic.

  6. Set a Time-bound Deadline: Give yourself a deadline to achieve your goal to help you stay on track and motivated. This could be a specific date like the end of the year or a timeframe like three months from now.

SMART Goal Examples:

  • Walk 10,000 steps per day, 5 days a week for the next 3 months.

  • Complete a 5K run within the next 6 months.

  • Do 20 push-ups every day for the next 30 days.

  • Attend a yoga class twice a week for the next 3 months.

  • Lose 10 pounds within the next 6 months by reducing my food portions and increasing my physical activity.

Set Both Long-Term and Short-Term Goals

Long-term goals help us envision our desired future and guide our actions over an extended period of time, while short-term goals break down the larger objectives into manageable steps and provide a sense of accomplishment along the way. Examples of short-term goals include losing five pounds in a month, running two miles without stopping, or attending a fitness class twice a week. Long-term goals could be losing 20 pounds in six months, running a half-marathon, or deadlifting twice your body weight. Setting a combination of short-term and long-term goals ensures that you have something to work towards in the near future while also keeping your overall objective in mind.

Create a Plan

Create a plan that outlines your fitness goals and how you intend to achieve them. Make sure it’s something that fits your busy schedule and your lifestyle. The plan should include developing a diet plan, an exercise routine, and other healthy habits. Consistency is key, so stick to your plan and watch your progress towards your desired fitness level.

Find an Accountability Partner

An accountability partner is someone who holds you responsible for your goals and provides motivation. You could choose a friend or a family member with similar fitness goals or hire a personal trainer to keep you on track. Your partner should be someone who understands your lifestyle and can encourage you when you’re feeling unmotivated.

Track your Progress

Keep a record of your progress to help you stay motivated. Tracking your progress will help you see how far you have come and how much closer you are to your goals. You could use a fitness tracker, take progress photos, or keep a journal. Whatever method you choose, make it a habit, and don’t lose sight of your accomplishments over time.

Stay Motivated & Repeat this Process in Case of Setbacks

Consistency is key to achieving good fitness goals and maintaining them over time. You can improve your chances of staying motivated by rewarding yourself for progress made and not beating yourself over setbacks. Remember that even setbacks can provide an opportunity to start again and refocus on your goals.

In conclusion, getting fit and improving your health can be a challenge, but it is a worthwhile endeavor. Setting achievable fitness goals is a great way to start your fitness journey, and following through on those goals can be very fulfilling. Remember that fitness is a long-term investment in your health, so take it one day at a time. Use SMART goals, set both long-term and short-term goals, create a plan, find an accountability partner, track your progress, stay motivated, and be prepared to repeat the process in case of setbacks. With these steps, you can achieve your fitness goals and live a healthier life.


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