Do you find yourself setting lofty goals for the new year then find yourself falling short within a few weeks? 

Having fitness goals or resolutions are important, but if you find yourself setting vague, unsustainable or unrealistic goals they can become difficult to achieve. Then when we don’t meet our set goals, this can create a vicious cycle that can cause us to feel worse than when we started. 

So when it comes to setting new fitness goals for the new year it is important to be intentional and realistic to ensure long term success. Here are five tips to help you set and maintain progress toward your fitness goals in 2022.

Tip 1: Set specific, measurable, attainable, relevant and time bound (SMART) goals: 

Simply setting goals to “get stronger” or “be healthier,” though important, does not set a clear pathway to success. Using the SMART framework can help us stay accountable and realistic when it comes to meeting our goals. 

To set a SMART goal first be specific, instead of “get in better shape,” consider being able to run 3 miles without walking or exercising at least 3 days per week. Second, make sure the goal is quantifiable and measurable to track progress toward your goal. Whether it’s an amount of weight to be able to lift, distance to run, or a daily step count — make sure there is a number to associate with the goal. Third, ensure the goal is attainable. If you’ve never ran long distances, it might be overly ambitious to think you’ll be able to run a marathon in one short month. Fourth, ensure the goal is relevant to what your overall motivation or big picture is for even setting the goal. Lastly, creating time-based goals in both the short and long term can help create intervals to gradually progress toward the bigger goal.

Tip 2: Start small: 

Starting with smaller less overly ambitious goals can create small victories toward the larger goal which helps boost confidence. This boost of confidence can help keep us motivated for long term success. Starting simple, like doing a plank for 30 seconds everyday, and building from there can start the forward momentum toward the bigger goal. 

Tip 3: Decide what’s motivation behind the goal 

Be sure to take the time to reflect on why you are setting your fitness goals in the first place. Maybe you want to improve your overall fitness in order to go on that big hiking trip abroad or to be able to play all weekend with your grandkids. However, sometimes our desires to set fitness goals can be driven by past trauma or attitudes toward body image. If you think your motivation is driven by negative emotions, consider discussing them with a mental health professional. 

Tip 4: Have a support system 

Having a friend or group also striving toward improving their fitness can help us stay accountable. This can be someone who you go workout classes with or simply someone in your corner to do a weekly check-in. Not only can a support system keep us on path, but they can also make it more enjoyable. 

Tip 5: Seek professional input

If you are struggling with knowing where to even start, consider consulting with a fitness or health professional to help kickstart your fitness program. A professional, like a physical therapist, Pilates instructor, or personal trainer, can determine your fitness starting point, areas to develop, and help you structure your goals.

Lastly, be compassionate and kind to yourself! It’s okay when we don’t perfectly follow our fitness regimen — we are human after all. Best of luck! 

Beacon Physical Therapy

At Beacon Physical Therapy, we support our patients in leading a healthy life and establishing a healthy lifestyle. And remember, if you are having an issue, make an appointment today. We’d love to meet you and get you back to doing what you love.