How to Make a Fitness Goal

Think of a fitness goal you would like to achieve. Choose something that can be accomplished in the mid term: six months' or a year's time. Your goal may require numerous steps, but it still should be realistic. For example, a goal of losing 20 pounds in six months is achievable, but losing 100 pounds will require more time than that realistically.

Break down your goal into smaller, short-term milestones. For example, an overall goal of running a marathon can be broken down into a weekly goal of running two miles a day, then adding miles in successive weeks. If that seems overwhelming, break it down further by setting a goal of running a mile three times a week for your first week, two miles for the second week, and so on.

Think of goals as small actions. A goal should read "run for 15 minutes," instead of "go running today." Not only is the first one more specific, it also indicates a direct action, while the second one leaves room for interpretation. The more clear you are with your goals, the easier they will be to follow.

Set clear time frames for your goals. For instance, rather than setting a goal of lifting 200 pounds during a shoulder press exercise, set a goal of lifting 100 pounds in three months and 200 pounds at six months. Having a schedule will help you push yourself and help you stay accountable for your actions toward meeting your goal.

Revise your goals often and make changes as needed. Your dreams and objectives may change as you go through the process of losing weight, improving your cardiovascular fitness or working toward other accomplishments. Adjusting goals to fit into a new schedule or to work around an injury or illness are also important considerations.

Reward yourself as you achieve a milestone, no matter how small. You will feel like you are progressing, and this feeling of accomplishment will help you get through the next step.

Understand why you're setting this goal and want you want to get out of it in the long run. For example, if you're training for a marathon, you should know what achieving that goal will mean to you. Will it prove to yourself or others that you can do it? Are you overcoming past difficulties or injuries? Are you trying to complete something or just want to see how far your body can take you? Working toward a goal "just because" is often not enough to keep you going through difficult days and bumps in the road.