How to Set Fitness Goals You'll Actually Hit

0 to Elite course · Lesson 3 of 100 · Level 0: Start Here

In lesson 2 you saw what strength training can do for you. Now it’s time to decide what you want from it. A good goal gives you direction. A bad one, too vague or too extreme, is one of the main reasons people give up.

Why most fitness goals fail

“Get in shape” and “lose weight” are wishes, not goals. They don’t tell you what to do on Tuesday evening. Other goals fail because they are too big or too fast, such as trying to change everything at once in the first week. When reality doesn’t match the plan, people decide they have failed and stop.

The fix is to set goals that are clear, realistic and, most importantly, linked to things you do every week.

It also helps to be honest about why you want the goal. “Lose 5kg” is fine, but “lose 5kg so I feel confident on holiday and have more energy for my kids” is the version that gets you out of bed on a cold morning. The deeper reason is what you come back to when the early excitement wears off.

Outcome goals vs process goals

There are two kinds of goals and you need both:

• Outcome goals are the result you want: lose a certain amount of fat, deadlift your body weight, fit into an old pair of jeans, run 5km without stopping.
• Process goals are the actions that get you there: train three times a week, eat protein at every meal, walk 8,000 steps a day, sleep seven hours.

You can’t fully control outcomes. Your body responds at its own pace. You can control the process. Focus your attention on the process goals, and the outcomes tend to follow.

Make it specific and realistic

A popular way to sharpen a goal is the SMART method. A good goal is:

• Specific: “Squat my body weight for 5 reps”, not “get stronger”.
• Measurable: you can track it with a number, a photo or a tick in a box.
• Achievable: stretching, but possible for you, now.
• Relevant: it matters to you, not to someone on social media.
• Time-bound: it has a date, such as 12 weeks from today.

For fat loss, a safe and sustainable rate is generally around 0.5-1kg a week. Our guide on how much weight you can lose in 12 weeks helps you set a sensible target. For strength, beginners can usually add weight to most lifts regularly for the first few months, as you’ll see in Level 2.

Set goals at three time scales

1. The long-term vision (1-3 years). Who do you want to become? Fit enough to hike with your kids, strong enough to compete, healthy enough to come off the sofa for good.
2. The 12-week goal. One clear outcome goal for the next three months. Twelve weeks is long enough to see real change and short enough to stay focused.
3. The weekly process goals. Two or three habits you will do this week. These are what you actually check off.

The full course is built around this rhythm. Level 2 ends with a 12-week review where you will check your progress against the goal you set today.

An example

Vision: feel strong and confident in my body. 12-week goal: lose around 5kg and do 10 full press-ups. This week: two strength sessions, protein with every meal, a 20-minute walk at lunchtime on workdays.

After four weeks, review it. If the weekly goals are easy, add one more habit or make one slightly harder. If you are missing them, make them smaller rather than giving up. A goal is a tool, and you are allowed to adjust it.

Notice how the weekly goals are small. Small and done beats big and abandoned. You’ll learn more about why in lesson 5 on fitness mindset and habits.

Tip: write your goals down and put them somewhere you’ll see them. People who can see their goal every day are far less likely to drift.

Your action steps

1. Write your long-term vision in one or two sentences.
2. Set one SMART 12-week outcome goal and write today’s date and the end date next to it.
3. Choose two or three weekly process goals you are confident you can hit.
4. Keep this sheet. In lesson 9 you’ll measure your starting point so you can track progress against it.

Frequently asked questions

How do I set realistic fitness goals?

Pick one clear 12-week outcome goal, make it specific and measurable, then break it into two or three weekly habits you can control, such as training sessions, steps and protein.

What is a SMART fitness goal?

A SMART goal is Specific, Measurable, Achievable, Relevant and Time-bound. For example, squat your body weight for 5 reps within 12 weeks.

How much weight can I realistically lose in 12 weeks?

A safe, sustainable rate is generally around 0.5-1kg a week, so roughly 6-12kg over 12 weeks depending on your starting point. Results vary from person to person.

Keep going

Previous: Lesson 2: The Benefits of Strength Training: Why It’s the Foundation

Next: Lesson 4: The Health Check Before Starting Exercise: When to See Your GP

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Want Artem to coach you through it? SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB. Rated 5.0 from 106 Google reviews. Book a free consultation or WhatsApp Artem on 07301 512215.