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How To Set Fitness Goals You Can Actually Hit


An Invictus Boston member hits his stride on the Assault Bike

As the new year unfolds, many of us find ourselves reflecting on the past and setting new resolutions for the future. Among the most common resolutions is the commitment to lead a healthier lifestyle. Setting fitness goals is an excellent way to kickstart your journey towards a fitter, happier you. In this blog post, we'll explore a step-by-step guide to help you set and achieve your fitness goals in the new year.


  1. Reflect on Your Current Fitness Level: Before diving into goal-setting, take a moment to reflect on your current fitness level. Consider your strengths, weaknesses, and any obstacles that may have hindered your progress in the past. Look back at last week's workouts and ask yourself what held you back. Was it your conditioning? Was it the weight on the bar? Was it a gymnastics skill you just haven't mastered? Reflection like this is a good reason to log your workouts. Our members use an app called SugarWOD to track all of their workout performances. This self-awareness will provide a solid foundation for setting realistic and achievable goals.

  2. Define Your Objectives: Clearly outline what you want to achieve with your fitness journey. Whether it's changing your aesthetic, building muscle, improving cardiovascular health, or simply staying active, defining your objectives will help you tailor your plan to meet your specific needs.

  3. Make SMART Goals: Adopt the SMART criteria when setting your fitness goals—Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of a vague goal like "get in shape," aim for something like "gain 5 pounds of muscle in three months by going to weightlifting class three times a week and making sure 1/3 of my plate has protein every meal." This specificity makes your goals more tangible and achievable.

  4. Break Down Your Goals: Large goals can be overwhelming, making it easier to lose motivation. Break down your overarching goal into smaller, manageable tasks. For instance, if your goal is to run a marathon, start by running shorter distances and gradually increase your mileage. Making your goal a daily or weekly habit is a good way to drive a change in behavior!

  5. Create a Realistic Timeline: Setting a timeline helps create a sense of urgency and accountability. However, be realistic about the time it takes to reach your goals. We often overestimate what we can do in one month and underestimate what we can do in a year. Rapid progress might not be sustainable and can lead to burnout or injury. Celebrate small victories along the way to stay motivated.

  6. Choose Enjoyable Activities: Selecting activities you enjoy will make it easier to stick to your fitness routine. Whether it's hiking, dancing, cycling, or weightlifting, finding joy in your workouts will make them feel less like a chore and more like a rewarding experience. After 10 years of running a gym, we can't stress this enough. Our most consistent members have found the classes they find to be the most fun.

  7. Incorporate Variety: Avoid monotony by incorporating a variety of exercises into your routine. This not only keeps things interesting but also targets different muscle groups, enhancing overall fitness and preventing boredom.

  8. Seek Professional Guidance: Consider consulting with a fitness professional, such as a personal trainer or nutritionist, to create a customized plan based on your goals and needs. Their expertise can provide valuable insights and support throughout your journey. Many of our coaches offer personal training or online coaching. Feel free to drop us an email to get paired with a coach or reach out to your favorite coach after class.

  9. Track Your Progress: Regularly monitor your progress by keeping a fitness journal, using fitness apps, or taking regular measurements. Seeing the positive changes over time will reinforce your commitment and inspire you to keep pushing forward.

Embarking on a fitness journey in the new year is a commendable decision that can positively impact various aspects of your life. By setting SMART goals, staying consistent, and celebrating your achievements along the way, you'll not only achieve your fitness objectives but also cultivate a healthier and more vibrant lifestyle. At the end of the day, you don't have to go it alone. If you're a current member that needs help with goal setting, reach out to info@invictusboston.com or connect with your favorite coach to help. If you're new to the gym, feel free to book a "No Sweat" intro conversation to clarify your goals with a simple, 20-minute virtual conversation. See you in the gym!


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