When it comes to fitness, setting goals is essential. However, setting realistic goals is what keeps us moving forward without feeling overwhelmed or discouraged. It’s not about perfection but about consistent progress. Let’s dive into how to set achievable weekly goals, identify the barriers that might stand in your way, and overcome them.
Step 1: Set SMART Goals
The best goals are SMART:
• Specific: Define exactly what you want to achieve. For example, “Exercise three times this week for 30 minutes” is better than “Work out more.”
• Measurable: Ensure you can track your progress.
• Achievable: Challenge yourself, but stay realistic. If you’re just starting, committing to a 5-day workout week might be too much.
• Relevant: Align goals with your bigger fitness or lifestyle aspirations.
• Time-bound: Set a deadline, like the end of the week, to create urgency.
Example Weekly Goal:
“I will do 2 strength workouts and take a 30-minute walk on two other days this week.”
Step 2: Identify Your Barriers
We all face obstacles when trying to stick to a routine. Identifying yours is the first step to overcoming them. Ask yourself:
• What usually stops me from exercising?
• Are there times of the day I struggle more?
• Do I feel too tired, busy, or unmotivated?
Common Barriers & How to Overcome Them:
1. Barrier: Lack of Time
• Solution: Prioritize shorter, effective workouts (e.g., 20-minute HIIT or bodyweight exercises). Schedule your workouts like appointments.
2. Barrier: Low Energy
• Solution: Exercise in the morning when your energy is higher, or choose lower-intensity activities like yoga or walking on low-energy days.
3. Barrier: Not Knowing What to Do
• Solution: Follow a structured program or join a class. Semper Fitness programs offer clear guidance tailored to your goals.
4. Barrier: Motivation Dips
• Solution: Pair exercise with something enjoyable, like listening to your favorite podcast. Remember why you started and celebrate small wins.
Step 3: Plan & Adjust as Needed
Life happens, and sometimes your plan won’t go as expected. That’s okay! Flexibility is key.
• Schedule Workouts: Look at your week ahead and block out time for exercise.
• Have a Plan B: If a gym session doesn’t fit, substitute with a home workout.
• Reflect Weekly: Review what worked and what didn’t. Adjust next week’s goals accordingly.
Step 4: Celebrate Your Progress
Every small step forward is a victory. Did you hit your goal of three workouts? Amazing! Did you only make it to two? That’s still progress. Focus on consistency over perfection, and remember that building habits takes time.
By setting realistic weekly goals, identifying your barriers, and planning for success, you’ll create a routine that works for your lifestyle. Fitness isn’t about how fast you go; it’s about staying in the race. Take it one week at a time, and watch your progress grow.
Are you ready to set your weekly goal? Join the conversation in the Semper Fitness Facebook Group for accountability and support. Let’s crush it together!
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