Posted on June 26th, 2023

As a personal trainer and online coach at Wallis Strength & Sculpt, based in the UK, I understand the importance of setting realistic fitness goals and staying motivated throughout your fitness journey. It's not enough to simply have a desire to improve your fitness; you need a clear plan and the determination to see it through. In this guide, I will provide you with practical tips and strategies to help you set achievable goals and stay motivated along the way.

Assess Your Current Fitness Level

Before I embark on any fitness journey, I always assess my current fitness level. This self-assessment gives me a baseline from which I can set realistic goals. It's important to have an accurate understanding of where you currently stand in terms of cardiovascular endurance, muscular strength, and flexibility. By evaluating these areas, I can identify strengths to build upon and areas that need improvement.

For cardiovascular endurance, I may time myself on a run or measure how long it takes me to complete a specific distance. This helps me determine my starting point and sets the stage for improving my endurance over time. In terms of muscular strength, I test my one-rep max in key exercises to see how much weight I can lift. This gives me a clear idea of my current strength level and allows me to set appropriate goals for increasing my strength. Lastly, I assess my flexibility by measuring my range of motion in various stretches. This helps me identify any tight areas or imbalances that may require attention.

Define Your Goals

Once I've assessed my fitness level, it's time to define my goals. It's not enough to have a vague idea of what I want to achieve; I need to clearly define my goals and understand why they are important to me. This helps me stay focused and motivated throughout my fitness journey.

When setting goals, it's essential to be specific and detailed. Instead of saying, "I want to lose weight," I would specify how much weight I want to lose and within what timeframe. For example, I might set a goal to lose 10 pounds in the next three months. This specificity allows me to track my progress and make adjustments as needed.

In addition to being specific, goals should also be measurable. This means that there should be a way to track and assess your progress. Whether it's through measuring body weight, body measurements, or performance benchmarks, having measurable goals provides tangible evidence of your progress and keeps you motivated along the way.

Make Your Goals SMART

To ensure my goals are achievable, I make them SMART: Specific, Measurable, achievable, Relevant, and Time-bound. This framework helps me set goals that are clear, realistic, and motivating.

Specific goals provide clarity and direction. Instead of setting a general goal like "get fit," I would define my goal with specific details, such as "run a 5K race in under 30 minutes" or "perform 10 consecutive pull-ups."

Measurable goals allow me to track my progress and celebrate milestones. By incorporating measurable elements into my goals, such as "lose 2 inches from my waistline" or "increase my bench press weight by 10 pounds," I have clear benchmarks to strive for.

Attainable goals are within my reach, considering my current fitness level and circumstances. Setting goals that are too lofty or unrealistic can lead to frustration and demotivation. By assessing my capabilities and setting goals that challenge me without overwhelming me, I increase my chances of success.

Break It Down

Sometimes, big goals can feel overwhelming. That's why I break them down into smaller, manageable steps. By dividing my goals into short-term and long-term objectives, I can make them more attainable and track my progress along the way.

Short-term goals are the stepping stones that lead to the achievement of long-term goals. These goals are typically focused on what I need to do in the immediate future to move closer to my ultimate objective. For example, if my long-term goal is to run a marathon, my short-term goal might be to run a certain distance without stopping.

Long-term goals provide the overarching vision and direction for my fitness journey. These goals are typically more significant and may take months or even years to achieve. For example, a long-term goal might be to reach a specific body weight or complete a challenging fitness event.

By breaking down my goals into smaller, actionable steps, I create a roadmap for success. Each short-term goal I achieve brings me closer to my long-term aspirations, providing a sense of accomplishment and keeping me motivated along the way.

Create a Plan

With my goals in place, it's time to create a plan of action. I determine the steps I need to take to achieve each goal and establish a realistic timeline. This includes incorporating different types of exercises into my routine, such as strength training, cardiovascular activities, and flexibility exercises. Variety ensures that I am working on different aspects of my fitness and helps prevent boredom or plateaus.

When creating my plan, I consider factors such as my schedule, preferences, and any limitations or considerations I need to take into account. For example, if I have limited time in the mornings, I may plan to do shorter, high-intensity workouts. If I have a history of knee injuries, I may focus on low-impact exercises that are gentler on my joints.

If I'm unsure where to start or need guidance, I seek the help of a personal trainer or an online fitness coach. Their expertise and tailored plans provide me with the necessary guidance and support to reach my goals more effectively. They can help me design a well-rounded programme, teach proper exercise technique, and provide accountability and motivation throughout my journey.

Creating a plan helps me stay organised, focused, and committed to my fitness goals. It provides structure and direction, ensuring that I make progress towards my objectives.

Track Your Progress

Monitoring my progress is essential for staying motivated and making adjustments if necessary. Tracking allows me to see how far I've come and provides objective evidence of my achievements, even when the scale or mirror may not reflect immediate changes.

To track my progress, I keep a record of my workouts. I note the exercises, sets, and repetitions I complete, as well as the weights or intensity level used. This helps me see improvements over time and serves as a reminder of my hard work and dedication.

In addition to workout tracking, I also take regular measurements of my body, such as weight, body measurements, and progress photos. These measurements provide concrete data on my physical changes, and progress photos allow me to visually compare my transformation.

Stay Accountable and Find Support

Accountability plays a significant role in achieving fitness goals. Sharing my goals with others holds me accountable and provides an additional layer of support and motivation. I share my goals with friends, family, or a workout buddy who can offer encouragement, celebrate my successes, and provide support during challenging times.

Additionally, I seek out fitness communities or online forums where I can connect with like-minded individuals who share similar aspirations. These communities provide a sense of belonging and support. We can celebrate each other's successes, share challenges, and offer guidance. Having a network of people who understand my journey and can provide advice and encouragement is invaluable.

By staying accountable and finding support, I am more likely to stay motivated and committed to my fitness goals. Surrounding myself with positive influences and like-minded individuals creates a supportive environment that fosters growth and success.

Stay Flexible and Adjust

As I progress towards my goals, it's important to stay flexible and be willing to adjust my plan if needed. Life is full of unexpected twists and turns, and my fitness journey may encounter obstacles or unforeseen circumstances. It's essential to adapt and find alternative solutions to keep moving forward.

If an injury or scheduling conflict arises, I don't get discouraged. Instead, I reassess my situation and look for ways to work around it. This may involve modifying my exercise routine, seeking alternative exercises, or adjusting my timeline. Being flexible allows me to maintain momentum and continue making progress, even in challenging times.

It's important to remember that setbacks are part of the journey. They are not indicative of failure, but rather opportunities for growth and learning. By staying adaptable and adjusting my approach when needed, I am better equipped to overcome obstacles and stay motivated in the long run.

In conclusion, setting realistic fitness goals and staying motivated require careful planning, consistent effort, and a positive mindset. By assessing my current fitness level, defining my goals, making them SMART, breaking them down, creating a plan, tracking my progress, staying accountable, and remaining flexible, I set myself up for success on my fitness journey.

At Wallis Strength & Sculpt, we understand the challenges of setting and achieving fitness goals. As a personal trainer and online coach, I am here to guide and support you every step of the way. Reach out to us at 07868 022726 or email [email protected] to learn more about our personalised training programmes and take the first step towards a stronger, healthier you.