Key to Success: Setting Realistic Fitness Goals

Getting into shape is a long and continuous struggle. No one can reach their fitness goal in a single day. Getting fit requires a lot of fight and determination, and the easiest way to ensure that you follow through with your plans is to set goals. It is human nature to take issues more seriously when there is a deadline to reach.

Setting fitness goals does not mean to burden yourself with unrealistic expectations. Most of the people who abandon their fitness plans do so because of a lack of proper planning and inability to see their goals through. Still, with a little caution and guidance, you can set realistic fitness goals and achieve them.

The Shift Your Mindset worksheet is a great place to write down your goal and long-term vision. Make sure the goal is realistic and attainable for your current fitness level! Let’s discuss how to make sure you’re creating a good fitness goal.

What is a Realistic Fitness Goal?

The first question that comes to mind is what exactly is a realistic fitness goal? To set a realistic fitness goal, there are things you need to be clear about, such as why are you setting a fitness goal? What is the purpose of your fitness goal?

You must know what it is that you are trying to achieve. If the main idea behind your desire to get fit is based on something that is not important to you, then the chance of you losing interest in achieving that goal is highly likely. If you can clear up these questions and know for sure what you want to achieve, then you can move to the next step of setting fitness goals.

So, how can you set fitness goals? Here are a few things to help you understand how to set fitness goals:


Making your goals realistic means that you take your health and endurance levels into account while setting goals. For example, if you can run 2 miles in 20 minutes now, then set a goal of running 4 miles in 30 minutes in the future. Setting unattainable goals only discourages you and makes you lose your motivation towards working out. Realistic goals can keep you motivated to try and reach those goals.


Making your goals measurable means that your goals are time-specific and can be tracked over time. These goals just need to be measurable in the sense that you can see your progress over time and measure it. Measurable goals can keep you motivated in the long run as you begin to see improvements in your times and distance.

Set a Time Limit

Your fitness goals need to be time-bound; it is just human nature to take things seriously once a time limit is set. So, give your fitness goals an achievable time limit and strive to achieve that goal within the set time. Reaching a time-bound goal can be very motivating and keep you going in the long run.


Your fitness goals need to be specific because setting vague fitness goals can lead to disinterest and cause you to lose the motivation to workout. Specifying your fitness goals means that you should be clear about what you want to achieve. For instance, if you want to lose weight, do not set the goals as losing 3 kg in a month, but start with cutting out sugar and candy from your diet.


Making your fitness goals action-based means that you can act on your goals, and see what behavior is fit to engage in that action. For instance, if you have been running for 4 miles for three days over the last four months, you can add an extra mile and increase the distance that you will run overall. By making slight changes and making your goals a bit tougher, you can achieve much bigger goals.

Check Your Goals Daily

The biggest mistake that most people make is that they forget to check on their regular goals after making a whole fitness plan and jotting it down. Most people tend to toss their goals to the side and not check on them regularly. This causes confusion and a lack of motivation. The basic idea behind making a fitness routine and writing it down is to give yourself a guideline that you can follow to get fit. So, make sure to check up on your daily schedule, follow it, and be consistent.

Make Room for Interruptions

While setting your fitness goals, you must not go overboard and make an impossible schedule for yourself. You have to keep in mind any interruptions, emergencies, and other plans that may come up in the future. Many people forget to leave room for such things, and this consequently messes up their fitness plan.

Keep Your Health in Check

Many people forget to check their vitals and focus solely on attaining their set fitness goals. This can cause a lot of fatigue and tear on the body. Make sure to take good care of yourself and maintain a healthy diet. By keeping track of your vitals, you can find out whether you or not you need to slow down.

Change Your Diet

Since you are making a fitness plan, it might be a good time for you to take your diet plan into account as well. The relation of your body and the food you eat is extremely close; you can’t get healthy by keeping the same bad habits that got you to where you are today. Try to fix your diet plan as you go to follow your fitness plan. Start by cutting out processed sugar from your diet.

Focus On the Long-Term Results

Achieving your fitness goals can give you a lot of pleasure and make you feel motivated and encouraged. It is also important to keep in mind the long-term benefits you will get from attaining your goals. These long-term benefits might take longer to achieve, but they will be well worth it in the end.

Increase Your Endurance Levels

Setting realistic fitness goals helps in getting into shape while increasing your endurance levels overall. Each goal you achieve, make it tougher than before, to keep improving. This process helps in increasing endurance levels and can be a great way to help your body become stronger.

Tone Your Muscles

Setting and achieving fitness goals can help in toning your muscles and getting stronger as well. Toning your muscles can help you lose the extra fat on your body and develop more strength. Getting fit and staying in shape through setting fitness goals can also help in strengthening your bones.

Control Weight

You can keep your weight in control through setting and achieving realistic fitness goals. If your fitness goals are realistic and achievable, they can help with weight loss and also keep your weight in check by maintaining.

Improve Mental Health

Setting and achieving realistic fitness goals can help a lot with your mental health because when you achieve a realistic fitness goal, you feel encouraged and confident about yourself. This helps in putting you in a more positive mental state. Exercising also keeps the mind by releasing chemicals in your body that put you in a better mood.


Staying fit and staying in shape can help significantly in improving your overall health. Staying fit improves your health longevity by decreasing the risk of obtaining heart diseases in your life, and keeping your cardiovascular system fit. Keeping your heart healthy throughout your life is very important as you can become more susceptible to various ailments and diseases as you age.  

Fast Metabolism

By staying in shape, you can improve your metabolism as well. Many people feel nausea and fatigue if they don’t work out properly. A boosted metabolism can help you greatly and keep you in shape by increasing the rate you burn calories.

Setting Unattainable Goals Will Discourage You

The sad fact about setting fitness goals is that most people tend to go overboard and make unattainable plans for their workouts. About 92% of the people who make and set fitness goals for themselves end up abandoning them. This is a sad reality, but the thing to focus on is that 8% of the people who do achieve their fitness goals are the ones who have set realistic fitness goals. By setting unachievable fitness goals, you will only end up feeling worse about yourself and feel a lot less confident about the things you can achieve, so keep your goals realistic.

Set Quick Achievements to Boost Your Confidence

Setting small and achievable fitness goals can help you a great deal. It is important to know yourself and mold your fitness goals according to your health and endurance levels. By giving yourself small tasks and goals that you can achieve easily, you can keep your confidence boosted and keep yourself motivated to go on. Keep in mind that consistency is the key to achieving your goals; many people start their fitness plans very determined and motivated but lose all motivation and interest in their fitness goals due to lack of consistency.

For instance, you can start by setting the goals to stop consuming processed sugar and sugary snacks for three weeks. Once you have accomplished this, you will find a sign of new courage and newfound confidence to go on and stay fit and healthy.


Getting fit and staying fit is a great struggle and cannot be achieved if the person is not consistent or has not set realistic fitness goals. By setting realistic fitness goals and staying disciplined, you can reap the benefits and rewards of achieving these goals!



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