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Beyond The Scale: 6 Fitness Goals That Aren't Losing WEight


An Invictus Member working hard in the gym.

When it comes to fitness goals in the new year, the focus is often on shedding pounds. While weight loss is a commendable pursuit for some, many other goals can contribute to a healthier and more fulfilling lifestyle. In this article, we'll explore six fitness goals that go beyond the scale, promoting long-term health and wellness.


  1. Get Consistent: If you're just starting your fitness journey, we recommend focusing on a weekly class goal. As an example, you may set a goal of going to the gym 4 times per week. As opposed to radically overhauling your nutrition, daily routine, and sleep schedule, giving yourself an attendance goal can have downstream effects on all of these areas without having to micromanage your life. It's a forcing function that prompts you to organize your day around an important habit, sleep better because you are physically tired, and eat better because you are feeling the effects of putting that food to work! If you are new, we recommend setting a goal of 3-5 classes per week.

  2. Catch Some Sleep: The gym may be where you put in the work, but sleeping is where you turn that work into gains. Sleep helps your body recover from exercise by repairing and rebuilding damaged muscle tissue. When you sleep, your body produces hormones that help rebuild muscle tissue and stimulate the production of new muscle fibers. Sleep has also been shown to improve cognitive functions such as impulse control and decision-making processes. A better functioning brain makes healthier decisions! As a starting point, shoot for 8 hours of quality sleep per night. Here are 10 tips for getting better sleep at night.

  3. Build Muscle Strength: Instead of fixating on the number on the scale, shift your focus to getting stronger. Resistance training not only enhances muscle mass but also boosts metabolism, improves bone density, and reduces the risk of injury. Set goals for lifting progressively heavier weights or mastering challenging bodyweight exercises like presses, pull-ups, or squats. Our Weightlifting class is a great place to learn how to build muscle mass and strength and our programming app, SugarWOD, is a great place to log your scores and keep track of your progress.

  4. Improve Flexibility and Mobility: Flexibility and mobility are often overlooked aspects of fitness that play a crucial role in overall well-being. Incorporate stretching routines, yoga, or mobility exercises into your fitness regimen. Set goals for achieving specific yoga poses, improving your range of motion, or mastering a new flexibility skill. Enhanced flexibility can alleviate muscle tension, improve posture, and reduce the risk of injuries. Start with committing to 10-15 minutes of flexibility and mobility work 5 times per week. The app, Pliability, offers great daily videos you can follow. Stay tuned for an exciting new partnership on this front at the end of the month.

  5. Enhance Cardiovascular Endurance: Cardiovascular health is fundamental to overall fitness. Instead of focusing solely on weight loss through cardio, set goals to enhance your cardiovascular endurance. Whether it's running, cycling, swimming, or brisk walking, challenge yourself to increase your stamina over time. This goal not only benefits your heart health but also boosts energy levels and promotes a sense of well-being. Our Endurance class is a great place to improve your cardiovascular endurance! Try and improve your two-mile run or 5k row time as a start!

  6. Prioritize Mental Well-Being: Fitness is not just about the body; it's about the mind as well. Set goals that prioritize mental well-being, such as incorporating mindfulness practices into your routine. Activities like meditation, deep breathing exercises, or even regular nature walks can contribute to reduced stress, improved focus, and enhanced overall mental health. Establish goals related to consistency in these practices rather than focusing solely on physical achievements. We have several coaches who like the app Headspace for guided meditations.


While weight loss is a common fitness goal, it's essential to recognize the multitude of other objectives that contribute to a well-rounded and healthier lifestyle. Building a consistent gym habit, catching up on sleep, building muscle strength, improving flexibility, enhancing cardiovascular endurance, and prioritizing mental well-being are all valuable pursuits that extend beyond the numbers on the scale. Embrace these diverse goals, and you'll not only experience physical transformations but also cultivate a holistic sense of well-being that lasts a lifetime.

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