Set realistic fitness goals for the new year

As 2022 comes to an end we can look back at how far we’ve come this year, but it’s also a very popular time to look forward and think “this year I’ll…” ‘New Year, New Me’ is a very popular phrase in late December or early January, but by February 80% of those resolutions we set for ourselves have failed to stick. This month, as we look forward to the new year let’s work together to set realistic goals, that we can achieve together.

Be SMART - Specific, Measurable, Achievable, Relevant, and Timely.

The first step when setting goals for the new year is to understand where you want to go, and the best way to do this is to know where you are currently. It is beneficial to take some time to reflect on the personal, professional and emotional areas of your life and set goals that are based on your current situation. 

The other aspect that is important to be SMART - Specific, Measurable, Achievable, Relevant, and Timely. That means being specific about what you want to achieve, making it quantifiable, and easily achievable to begin with and setting yourself a specific deadline. This method is proven to be more effective for most people when setting goals. If this is your first time setting fitness goals and has never stepped foot in a gym a realistic goal could be to attend the gym once a week for the first two months and increase from there.

Start small

Sometimes we fail to reach our goals because we’ve set goals that are too large and unrealistic. That isn’t to say we shouldn’t set big goals - if you want to run a marathon, you can do it, but don’t quit on your goal if you don’t get there on your first attempt. Break it down into bite-sized pieces, and aim to jog for 10 minutes today, that’s a goal that’s easier to achieve and a good starting point to get you towards that marathon.

Consistency over intensity - Don’t be too hard on yourself

Following on from the previous point, the new year can be a dangerous time to set goals. We’re full of drive and intensity in January and the risk with that is that this could burn us out and is part of the reason a lot of resolutions don’t make it past February. 

If you can turn that intensity into a consistent, sustainable fitness plan there’s a much higher chance that you’ll see yourself pushing through the month-on-month and getting closer to reaching your goals.

Be adaptable - not too rigid

Success goals are goals that are adaptable, life can throw us curve balls and that can make things like a regular gym schedule hard to maintain. If this happens it’s important to adapt and overcome changing circumstances. Additionally, if you’re body is exhausted and needs a break, listen. Doing this and not being too hard on yourself when it happens will ensure you’re more likely to maintain your goals. And additionally, if you reach your goals, or your goals become outdated, don’t hesitate to throw them out and make new ones, if you’ve reached your goal weight, set a new one that’s even higher and plan to reach it.

Share your goal

Research shows that when we tell the right people our goals, we’re more likely to keep them. These people are able to keep us accountable to those goals, they can check in with us to see how we’re going, and can cheer us on from the sideline as we work towards them. And more to that point, it’s important to share not just our goals, but also our roadmap to reaching those goals. Doing this will not just keep you accountable it also is shown to deliver greater satisfaction when we reach those goals. You can also look to share your goal with one of our qualified PTs who can also help you work on that roadmap to success.