10 Realistic and Achievable Fitness Goals

There are realistic fitness goals that are attainable and easy to maintain. You can try doing 15-minute stretches after a workout or include dedicated rest days throughout the week.

Many people may lose steam when trying to stick to their fitness goals if they are unrealistic. Those goals can lead to discouragement or a lack of accountability in tracking progress.

The key to succeeding in your fitness goals is devising them with the SMART method in mind. This tried-and-true approach creates goals that are:

• Specific: The goal is clear and defined. For example, “workout three times a week” rather than “exercise more.”
• Measurable: There is a way to track your progress, which could be by logging the weights you lift or the distance you run each week.
• Attainable: This goal can be realistically reached within the set time frame. Very few people could train for a marathon in two weeks, but many could over a couple of months.
• Relevant: There is a “why” driving your motivation to reach the goal. Maybe you want to feel stronger, increase flexibility, or manage an underlying condition.
• Timely: The goal has a deadline, whether it is four weeks or six months.

You may also add “E” for emotion. In other words, what will it feel like to achieve the goal? Will you feel more confident? Empowered? “Emotion will make it more real,” Lindsay Ogden, a NASM-certified personal trainer and digital experience manager at the health club chain Life Time, told Health.

Here are 10 fitness goals devised by personal trainers you may want to tackle if you do not already have a specific goal in mind.

Consistency is key for building exercise habits and seeing results. Mike Donavanik, an NSCA-certified strength and conditioning specialist and founder of the fitness app Sweat Factor, told Health you can set a smaller goal that you know you can stick to, like three workouts a week.

To achieve this goal:

• Schedule your sessions: Get a planner and mark at least 12 days next month that you will have the time to exercise.
• Set phone reminders: You can remember to pack gym clothes or running shoes if needed.
• Share your goals: It adds accountability. You can even start a challenge to see which of your friends can plow through those 12 workouts sooner.

Once the first month is up, you can reassess and adjust your goal. You might increase the total workouts to 16 per month.

This goal is great for someone who has not exercised in a while and is looking to improve their cardiovascular health, Hannah Clausen, NASM-CPT, director of coaching for Macros Inc., told Health.

Building cardiovascular endurance improves bone, heart, and immune health and reduces the risk of heart disease and type 2 diabetes.

While one mile might seem like a lot, Clausen suggested:

• Build endurance slowly: Focus initially on shorter distances like ¼ or ½ mile. Maintain an easy, steady pace, and gradually increase the distance each week by ⅛ mile.
• Track your progress: Write down how long you were able to run without stopping.
• Use mental mini-goals: You might try committing to running one more block or until the song you are listening to ends.

Since the best exercise is the one you can stick to, try different workouts every month until you find what you enjoy. To achieve this goal:

• Create a list: Whether it is yoga, running, kickboxing, or even rebounding (trampolining), jot down some exercises you want to try.
• Look into class schedules: Consider local gyms or fitness boutiques, and schedule beforehand. As a bonus, many will offer new student or first-class specials.
• Find a local running group: You can also try a free trial for an online fitness app if you would rather stay at home or in the neighborhood.

Achieving 10,000 steps a day may seem daunting. Try focusing on an average for the month instead, so you can ease some of the pressure.

Since daily steps vary from day to day, Clausen recommended:

• Schedule longer walks: Aim to do these on weekends or when you know you have a lighter workload.
• Prepare ahead of time: Keep a pair of sneakers in your work bag, car, or under your desk. You will then always be prepared to squeeze in lunch break strolls.
• Record your daily step totals: Use a fitness journal or app.

Think about doing push-ups if you want to increase upper-body strength. Consider setting a goal for how many you want to be able to complete after a month or so, whether that is one no-knee push-up or 10.

Clausen said there are a few beginner variations you can try if traditional push-ups on your toes are too challenging:

• Incline push-ups: Do these against a stable counter, bench, or chair. The more parallel to the floor you are, the harder this variation will be.
• Knee push-ups: This is like a regular push-up, but your knees are on the floor at a 45-degree angle.
• Combo push-ups: Try starting in the classic position if knee push-ups are a bit too easy, but you still cannot do a traditional one. Slowly lower yourself to the floor and push back up with your knees on the mat.

Start with whatever modification you can do 10 reps of three sets of, Elizabeth Treese, a NASM-certified personal trainer and fitness director at 425 Fitness, told Health. Switch to a more challenging version once you increase your rep count to 15.

Once you are determined to reach a fitness goal, it can be easy to want to push your body every day, but your muscles need a break. Taking a break allows your body to recover so it is ready for your next exercise session.

Resting for at least two days a week is a good starting point. You can still incorporate light movement into your rest days if you feel good. Try taking a walk or doing some gentle yoga, said Treese.

“Listen to your body,” Chris Musser, a certified personal trainer at Crunch West Hollywood, told Health. “When you’re feeling really exhausted or sore after a workout, then plan an extra rest day.”

“Exercise tends to release cortisol, a stress hormone, and if you already have a lot of cortisol from other life stressors, you could be wearing your body down even more,” said Musser.

While stretching may not be at the forefront of your mind if your goal is to build muscle, it is still a crucial fitness component. Stretching increases flexibility, improves range of motion, and reduces inflammation—all of which help stave off injury.

Stretch the muscles you specifically worked that day and hold each stretch for 15-45 seconds, Kollins Ezekh, a NASM-certified personal trainer and owner of Mayweather Boxing + Fitness in Los Angeles, told Health. For example:

• If you wrapped up a run, stretch your hamstrings by reaching for your toes.
• If you have just finished a core-focused Pilates session, lengthen your abdominals with a cobra or sphinx pose.

Just be sure to breathe deeply during your stretch. Never push yourself to the point of pain, said Ezekh.

Planks are a great full-body exercise for working your core, or your abdominal and back muscles. The importance of a strong core goes beyond aesthetics: Planks maintain proper posture, which reduces back pain and other injuries.

While planks may be stationary, that does not mean they are not hard. Hold a plank 2-3 times a week to work your way up to your one-minute goal. You can do this by:

• Start with 20-30 seconds
• Increase the duration by five-second increments
• Modify by beginning on your knees if you need to, then work up to a plank on your toes

Drinking plenty of water throughout the day means you can already be hydrated by the time you start sweating.

How much water you should drink daily will vary based on your activity level, diet, body weight, and even the climate where you live. You can also meet your hydration goals with water and fluids from foods.

Buy a big reusable water bottle you can carry and fill up throughout the day to ensure you are drinking enough. You may aim to finish 1 liter by a certain time, so you are not guzzling it all right before bed.

While running a 5k is a more advanced fitness goal, it is perfect if you feel more motivated with a race day marked in your calendar. It is also great if you have always wanted to run a half-marathon or marathon but need to work up your endurance and stamina, said Clausen.

Give yourself enough time to train: Find a race at least 12 weeks out and aim to run three times a week, said Clausen. Try recruiting a running buddy who can lend a sense of accountability and make the experience more social and fun.

There are advantages to setting fitness goals, such as that you can do the following:

• Control how you can progress in the direction of your goals
• Create a meaningful and motivating purpose
• Determine goals that fit your abilities and needs
• Ensure you have a way to track progress and stick to your fitness plan
• Make clear, specific ways to improve your health with better fitness

Creating goals you can realistically achieve is helpful if you want to set and meet your fitness goals. Goal ideas include attempting several push-ups or workout sessions within a month. You want to make your goals as personalized and clear as possible so you stay motivated.