3 Tips for Reaching Your Fitness Goals

By Chris Dempers, ASCM-EP®, MES

Setting fitness goals is easy. But achieving them? That’s another story.

Motivation can fade with time. Setbacks can happen. Perhaps worst of all, you could face the discouraging realization that you set the bar a bit too high.

In this article, I’ll give you three simple, actionable tips for reaching your fitness goals.

Whether you’re just starting on the path to achieving your fitness goals, recently recommitted to them, or are finding yourself in a rut along the way, these tips offer practical advice ensuring your success.

Let’s get started.

Tip #1: Reevaluate Your Goals

First, it is crucial to periodically reevaluate your fitness goals. The best way to start is by honestly assessing what has been working and what has not.

It doesn’t take much. In many cases, evaluating what’s working (and what isn’t) can help correct course.

Start by writing down your primary goal at the top of the page. This can be whatever you want it to be. But I encourage you to keep your goals realistic and achievable. The more specific, the better.

(For instance, someone who is significantly overweight would be better off starting with a goal like “lose 10 lbs.” rather than “have washboard abs.”

This isn’t because the latter isn’t a good goal to have. It’s because the former is specific, actionable, and attainable. In other words, you can reach it and feel good about yourself — and then use that momentum to help achieve the next goal.)

Next, create a list of what’s working and what isn’t.

This may sound simple — and it is. But it is also a highly productive way to explore new avenues:

• Are you able to stick to your exercise routine? If not, could a small change — like changing what time of day you exercise — yield better results?

  
  

• Is your nutrition on point? If not, how could you be more accountable? If accountability isn’t the problem, could it be that something else — like your daily caloric allotment — is working against you?

  
  

• How do you feel? Do you feel rested and recovered most days? Are you motivated before workouts, or are you dragging yourself out of bed? Something as simple as getting an extra hour of sleep could help mitigate these speedbumps.

  
  

These are all legitimate obstacles that can prevent individuals from achieving their fitness goals. But clearing that fog by honestly assessing your goals can help guide you down a clearer path toward achieving them.

For instance, you might find that simply pushing back the target date for achieving a goal body weight by just a few weeks could remove significant mental pressure.

It could make reaching that goal both easier and more realistic, which would further motivate you to do your best.

In other words, you might find that small tweaks based on an honest evaluation of your goals could be the difference between achieving those goals and abandoning them entirely.

Tip #2: Identify Pros and Cons

Again, if this seems simple, that’s because it is. But it’s a critical step for clearly identifying what is most important to you in your fitness journey.

Just as in the previous step, begin by writing down your primary goal at the top of the page. Keep it realistic, specific, achievable.

Next, list all the positive aspects of your current exercise routine that have contributed to reaching your goal. Then, list any negative aspects that have hindered your progress.

For instance:

• Are you tired of crowded gyms and individuals monopolizing the equipment?

  
  

• Are you struggling to fit workouts into your schedule?

  
  

• Have you experienced aches and pains that prevent you from continuing your routines?

  
  

• Are financial difficulties hindering your ability to afford a quality gym membership?

  
  

• Do the foods you eat leave you feeling satisfied or starving within a couple of hours?

  
  

• Does your sleep schedule leave you feeling energized upon waking, or do you have to slam the snooze button repeatedly?

  
  

• How is the rest of your life going? Is trying to achieve this goal leading to unexpected complications? (Ex: less time for social or family commitments, less time for recreational hobbies, etc.)

Life happens, and there are many factors beyond our control, such as a demanding career, busy family life, or periods of mental uncertainty.

But it is still important to honestly evaluate the “cons” to determine which ones are modifiable, and which ones you will need to work around because they are unavoidable (at least until certain responsibilities, such as having small children, change).

Identify how much "me time" you have each week and the duration of that time. Whether it's a few hours a day or just 30 minutes here and there, try to structure your workout routine accordingly.

Not everyone has multiple hours to dedicate to fitness daily. But even 30 minutes of uninterrupted time a few times a week can be sufficient.

Similarly, one major con people try to avoid is overcrowded gyms.

For those with a typical nine-to-five job, the options are either waking up very early to work out before work or exercising during peak hours in the evening. Personally, I prefer a home gym to avoid crowds. But space constraints might limit what’s available to you for workouts.

For those of you not wanting to junk up your home garage or spare room with fitness equipment, finding a fitness center is going to be your best option.

When it comes to fitness centers, it’s critical to shop around. Just remember that a cheaper monthly fee often comes at a price. Overcrowding, limited training staff (especially those with the expertise to assist you), and lack of amenities are just a few.

Ask for trial memberships to see which gym is right for you. Then, try going at different times of the day to get an idea of what will be best for you.  

If the timing of your workouts is problematic, consider altering your schedule.

As someone who manages fitness centers, I can attest that morning workouts attract a dedicated crowd, including some older early risers. You will not have any trouble getting your routine in during this time of day.

Lunch time would be my ideal time to work out, but I’m lucky to squeeze in a sandwich during a mandatory lunch meeting, let alone get a quality workout in.

My point is that changing the time your workouts could be just the spark you need to clear some fog.

Tip #3: Address — and Avoid — Aches and Pains

One of the biggest setbacks on the path to reaching your fitness goals is experiencing aches and pains. Whether from old injuries, overtraining, or simply getting older, these can slow us down and make fitness goals seem out of reach.

It is critical to identify and resolve these pain points as quickly as possible.

The good news is that most of these aches and pains that pop up often stem from improper technique, excessive workload or duration, and lack of variation. And these are problems that you can fix.

In many cases, correcting your technique can help resolve the problem. Proper technique is vital to avoid injuries. If you do not have a background in sports or training, investing in a professional trainer could be beneficial. Even if it’s just for a few sessions to help correct your form.

Excessive workload and duration are the other two common factors.

The former pertains to the amount of strain one puts on their body by using improper form and/or weight. Removing ego from the equation is critical. That is, it’s better to use lighter weights with perfect form than sloppy technique with a weight you know you shouldn’t be using.

Again, this is where working with a personal trainer might benefit you. A trainer can help you stay on track, avoid injuries, and ensure a balanced routine with proper techniques, appropriate workloads, and suitable durations.

While professional help can be costly, you can also stay fit with budget-friendly activities like walking, running, and bodyweight exercises or calisthenics. Many cities have outdoor fitness stations, and there are free online resources available. Even something as simple as a chin-up bar at your local park could be enough to get you started.

Putting It All Together

Few things are as satisfying or rewarding as achieving a fitness goal. But that doesn’t mean there’s always a clear — or easy — path forward. It’s what makes the simple strategies in this article so valuable when hiccups or setbacks arise.

By periodically reevaluating your goals, honestly identifying and addressing pros and cons, and addressing (and avoiding) aches and pains, you’ll be on your way to not just achieving your fitness goals, but seeing lasting, meaningful results.

But if you find that your aches and pains along the way aren’t improving as fast as you’d like them to, or you want to help avoid them going forward, then you might want to consider some extra support in the form of Therapeutic Sports Nutrition™ from SaltWrap.

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