Be Strong. Be Fit.


What Is Your Fitness Goal and How To Set The Goal Correctly?

May 9th, 2009 · 6 Comments ·


If you drive to work, you will reach your office. You may have seen many junctions, you can turn left, turn right or go straight, you can stop for breakfast or go to post office and many other choices. But, what makes you ending up in office?

Because you know where you are going. And you know it right from the moment you step into your car.

Setting goal, in this case, fitness goal is important.  It is the first thing you should do before you commit any expensive gym membership or buying any equipments.

Having a fitness goal helps you to stay focus. When you focus in achieving a specific goal, your mind subconsciously work and begin to think of different ways to help to achieve the goal. You will prioritize your time and tasks so that you can make it. I have seen people waking up as early as 6 AM to jog. Why? Because they have set the goal and they are exercising while others are still snoring on beds.

With fitness goals, you will spend time in finding out how to do certain workouts. You read, you try and you ask. You will be more willing to listen and to learn from others. You will not spend time flirting or chit chatting for hours in gym.


How To Make A Goal?

  1. Make your goal as specific as possible with a time line. Be precise. Do not draft it based on vague idea with generalization words like “I want to be healthy” or “I want to be fit”. You need to zoom in to have more powerful statement like this, “I want to have 6 packs by end of 9 months. I will first join a gym and go working out at least 3 times a week. I will not eat fast food as my lunch anymore.”
  2. State your goal statement in positive tone. “I want to do pull up for 8 repetitions by end of 4 months” Don’t say things like “I don’t want just to do lat pull down with the machine. I hope I can do pull up.” Comparing the two, the former has more energy with confidence tone.
  3. Be realistic. Make your goals achievable. Do not set the par too high. Set your own goal and not let others do it for you. Why? Because if you let others set the goals for you, they may set unrealistic goals beyond your ambitions or your capability.
  4. Set few small achievable goals. With smaller targets, you will feel proud of reaching small milestones. Easier for you. If a goal is too huge, it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward.
  5. Remember the big picture. While you are working hard achieving your smaller goals, do not lose the big picture. For instance, your end goal is to lose 20 pounds after 3 months and therefore you want to exercise 3 times a week, if you somehow unable to make it to gym for entire week, do not just give up your goal. Sometimes you are sick, you are busy or other unforeseen things take place. Do not give up because of little obstacles. Find a solution. Remember the big picture and keep going.


  6. Write down your fitness goals. Yes, write them on paper. Put it in prominent place so that you read it often. It can be on fridge with goal like “I want to lose 20 pounds within 3 months”. Once you see those words, you may end up not opening the fridge and eating the ice cream inside. If you have to put it on your car dashboard, your bed or even toilet to make you remember the goal, do it.
  7. Find your motivation. Goal setting and finding motivation are actually two different things, though they may be related. You must know why you want the goal. What does it mean to you? The more you want it, the more persistent you will be. Never, ever forget about the motivation. It is motivation that either make or break your goal.

Once You Achieve Your Fitness Goal, What Is Next?
Well done and congratulations! Reward yourself for the achievement. If possible, after you lose 20 pounds, do not spoil yourself with one fast food meal each day for the entire month. Rewarding yourself appropriately help build your self-confidence.

After you attained your goal, you can set your next goal, probably harder one this time.

On the other hand, even if you fail to meet your goal within the time line, as long as you learn from it, it is fine. Find out why you cannot do it. Adjust your goal, change your approach, put more effort and give it another attempt.


Some Fitness Goal Examples
Scratching your head thinking what goal you want to have? Here are some examples:

  • I want to bench press my bodyweight by end of year 2009.
  • I want to run a Triathlon by third quarter of this year.
  • I want to work out consistently 4 days a week for the next 3 months.
  • I want to do one hand push up for at least 3 times before I celebrate my 28th birthday.
  • I want to run 5 km under 45 minutes after 2 months.
  • I want to complete all poses in yoga classes in my 20th class.
  • I want to swim 5 laps non-stop by end of June.
  • I want to master all the steps in Body Steps before Les Mills launches the new release.
  • I want to reduce my body fat from 30% to 25% when I renew my gym membership.
  • I want to do 12 chin ups in a row before I finish my degree.
  • I want to have washboard like abs by end of this year.


Goal setting is a powerful process. I do it because it build my self confidence. How about you, what is your fitness goal? I would be interested to know. Leave it at the comment down here.



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Category: Motivation

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6 responses so far ↓
  • sylvesteR // May 9, 2009 at 11:28 PM

    I agree with what you’ve mentioned afore. However not all goals depend solely on yourself. Sometimes there are factors that are beyond your control, and this could put a halt to whatever you’re doing, as in a real stop!! Unless something goes wrong, you’ll ought to achieve your goal if the steps are followed strictly!!

  • jhuned edz // May 10, 2009 at 9:54 PM

    I want to swim for 2 hours non-stop in swimming pool.

  • Mike // May 11, 2009 at 9:04 AM

    Even if something does go wrong with your goals, it should be to your to your smaller goals. This should allow you to move around your smaller goals so that you can still achieve your larger goal.

    I really thing you should be always be ‘updating’ your goals. If you don’t re-examine your goals, it would be like the dog that chased the car and eventually caught it. Once he catches the car, the dog doesn’t know what to do and just sits there. You should always be challenging yourself and updating your goals to get a better body.

  • favebus // May 13, 2009 at 12:59 AM

    A nice post which explains in a very simple way to attain your fitness goal.. What I liked even better is that it didn’t stop at that. It takes you to the next level – where you explain “Once You Achieve Your Fitness Goal, What Is Next?”

  • Reestus Rat // Dec 20, 2010 at 7:18 PM

    Forget goals – it’s a crock. I’ve increased the weight I lift, and the length / intensity of cardio sessions consistently over the years, and it has NEVER meant anything. It’s like paying bills – you do one and the next one comes along. If you need it to feel good or feel like you’re achieving something, you’re setting yourself up for a fall.

  • Darren // Feb 23, 2011 at 4:31 AM

    Just reading through this blog found it so unbelievably helpful, going to join the gym and start ASAP.

    My goal would be to work out 3 times a week, to improve my over all fitness and imrpove the tone of my body. I don’t yet know a great deal about the types of work outs/machines/weights etc but i intend to ask questions on my induction and keep reading your blog.

    Good luck to everyone else

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