Why Setting Clear Fitness Goals is Key to Achieving Success

Spontaneity is liberating, and many of us long for more unstructured time in our busy lives. However, when it comes to health and fitness, a little structure is crucial. To see real progress, having a clear plan in place is essential—and that plan starts with defining your goals.

According to Shana Fisher Walsh, PhD, CPT, a health and wellness coach and educator, goal-setting is one of the most powerful tools for success. Short-term goals keep you focused and motivated, especially when daily life threatens to derail your efforts, while long-term goals serve as a guiding force, steering you from where you are to where you want to be.

But your goals need to be clear and detailed to make a meaningful difference. Vague statements like “I want to be healthy” or “I’ll try to exercise more” won’t get you far. Instead, turning these ideas into S.M.A.R.T. goals will help you stay on track. Here’s what S.M.A.R.T. stands for and how to apply it to your fitness journey:

Meet the Expert:
Shana Fisher Walsh, PhD, CPT, is a personal trainer, health and wellness coach, and the Education and Curriculum Director at American Fitness Professionals and Associates.

The S.M.A.R.T. Goal Framework
The S.M.A.R.T. goal framework has been around since the 1980s and is a straightforward way to structure any goal, whether in business or fitness. Each letter of the acronym stands for a different requirement, helping ensure that your goals are clear, actionable, and attainable.

Specific: A specific goal clearly defines what you are doing and eliminates ambiguity. Instead of saying, “I want to get in shape,” which can lead to confusion, opt for a goal like, “I will strength train twice a week for thirty minutes.” This provides clarity and focus.

Measurable: A measurable goal is easy to track. For instance, “I want to play more tennis” could be vague—does that mean playing five or fifty times more? But a goal like “I will play tennis twice a week for an hour” gives you clear parameters to measure success.

Action-Oriented: Rather than simply saying a goal is attainable, action-oriented goals focus on concrete steps. A goal like “Lose five pounds in three months” is clear but lacks the “how” to achieve it. Reframe it as “I will exercise three times a week and bring my lunch to work every day,” providing you with actionable steps to follow.

Realistic: Setting a goal that is ambitious is great, but it’s essential to be honest about what you can achieve. Make sure your goal fits your lifestyle, resources, and time constraints. For example, aiming for an hour of exercise six days a week may be unrealistic for a busy parent. Consider starting with more manageable goals that you can scale as you progress.

Time-Bound: Every goal needs a deadline. Without one, there’s no urgency or sense of progress. A time-bound goal could look like, “I will run for 30 minutes three times a week for the next six weeks,” as opposed to saying, “I want to run more regularly.” The timeline helps you stay accountable.

Short-Term vs. Long-Term Goals
Most fitness journeys start with a long-term vision, which Walsh refers to as your “big picture” goal. This could be something like, “I want to feel comfortable in my own skin” or “I want to be healthier.” From that vision, you can create long-term S.M.A.R.T. goals, like “I will run a half marathon in six months” (focusing on actions, not outcomes).

Then, break your long-term goals into short-term goals. These act as milestones to keep you motivated along the way. For instance, if your long-term goal is to run a half marathon, short-term goals might include completing a 5K or training for a 10K.

Here are some examples of long-term and short-term goals:

Vision: To be more active, build endurance, and gain strength.

Long-term goal: In three months, I will exercise for 45 minutes a day, four days a week.
Short-term goals:
Week 1: 30 minutes of cardio and strength training once a week.
Month 1: 30 minutes of cardio twice a week and strength training once a week.
Month 2: 30 minutes of cardio twice a week and strength training twice a week.
Vision: To learn a new sport and expand my social circle.

Long-term goal: In four months, I will play pickleball twice a week for an hour.
Short-term goals:
Week 1: Sign up for a pickleball clinic.
Month 2: Practice once a week and take a beginner-level class.
Month 3: Join a pickleball league or find a practice partner.
Tips for Staying Committed to Your Fitness Goals
Once you have your goals set, it’s essential to stay motivated even when obstacles arise. Here are some tips for sticking with your fitness plan:

Write It Down: Studies show that people who write down their goals are more likely to achieve them. Whether it’s a note on your phone or a sticky note on your mirror, seeing your goals regularly keeps them top of mind.

Tell Your Friends: Social support is critical to success. Share your goals with friends or family members who can encourage you and keep you accountable.

Use Intentional Language: Instead of saying “I hope to exercise more,” say “I will exercise three times a week.” The definitive language will help reinforce your commitment.

Do What You Enjoy: Find a workout that’s fun for you. If you enjoy the activity, you’re more likely to stick with it. Explore different exercises and class types until you find what works for you.

Stay Flexible: Life happens, and there will be days when your routine gets thrown off. Stay flexible, and have a backup plan—whether it’s a quick home workout or a brisk walk during lunch.

Celebrate Your Wins: Recognizing your achievements—big or small—helps keep your motivation high. Celebrate milestones along the way to encourage continued progress.

How to Progress Your Goals
Once you’ve achieved a goal, you may wonder what’s next. Maintenance can be a goal in itself, but you can also progress by adjusting one of the FITTE variables: frequency, intensity, time, type, or enjoyment. For instance, increase the intensity by lifting heavier weights, add more workouts to your routine, or try a new type of exercise to keep things exciting.

Whether you’re aiming to get stronger, improve your endurance, or learn a new skill, setting clear, actionable goals is key to making lasting progress. The more specific, measurable, and realistic your goals are, the more likely you are to succeed. So get started today—your fitness journey awaits!