How to Set Realistic Fitness Goals and Achieve Them


I’ve been working out for years, and I still get stuck at the “I’m not good enough” stage. I know it’s not true, because my best friend is a personal trainer and she’s in great shape. But she also has a body that looks like it was Photoshopped onto her face! The trick is to break down your goals into smaller steps so you can keep moving forward. Here’s how:

How to Set Realistic Fitness Goals and Achieve ThemGet rid of negative thoughts.

It’s important to make sure you’re thinking about your goals in a positive way. A lot of people have been taught that “thinking positively” is the same as being delusional or unrealistic, but that’s not true! You can actually think positively without being unrealistic or deluded. You just need to focus on what you want instead of focusing on what you don’t want–which is really different from saying “I’m going to be happy when I get that promotion at work.”

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The first step towards achieving your goal should always be eliminating negative thoughts from your mind. Negative thoughts can cause us anxiety and stress which makes us more likely to give up on our goals because we feel like they are too difficult for us (and maybe even impossible). So how do we get rid of these negative voices in our heads? Here are some ways:

  • ) Use positive affirmations such as “I am already successful,” or “I am smart enough/good enough/talented enough etc.” It might seem silly at first but saying things like these over and over again will eventually start bringing those feelings into reality instead of letting them fade away into nothingness like they would otherwise have done if left alone by themselves due solely upon their own merit alone without any assistance whatsoever along with no help whatsoever either despite having been offered both before hand where none were needed during times when none were ever needed once again proving conclusively beyond any shadow of doubt just how useful these little gems really are when placed together side by side making theirs stronger than ever before while simultaneously making ours weaker still…so long story short please try this out yourself sometime soon after reading through this entire section because believe me when I say it works wonders 🙂

Think about why you want to change.

The first step in setting realistic fitness goals is to think about why you want to change. Why do you want to get healthier, lose weight or build muscle? What do these things mean for your life and what are the consequences if they aren’t achieved?

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For example, if your reason for wanting to change is that someone has told you that they think it would be nice if you lost weight because then they could see how much better looking she/he would be after all those years of being overweight. Then this goal might not seem very motivating at all because it doesn’t relate directly back into anything meaningful or practical except saying “I want everyone who knows me well enough (i.e., family members) not only think I’m beautiful but also feel good about themselves because now there’s proof!” This kind of motivation isn’t necessarily bad but will require some thoughtfulness on behalf of both parties involved before moving forward with an actual plan moving forward

Don’t compare yourself to others.

When you’re working out, the last thing you want to do is compare yourself to others. If you don’t feel like your progress is as good as someone else’s, then it’s time for a reality check.

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Don’t compare your fitness goals to other people’s fitness goals, don’t compare your weight loss goals or muscle gains with those of others (unless they are close friends), and definitely don’t compare yourself with an imaginary “ideal body.”

How can we avoid this? The best way is not just by avoiding comparing ourselves but also by being honest with ourselves about our own strengths and weaknesses so that we can be sure that everything we do is working towards something positive rather than negative results.

Make sure your goals are reachable.

  • Make sure your goals are reachable.
  • Set goals that are challenging, but not impossible. It’s important to set realistic expectations for yourself and your program so you don’t get discouraged when things don’t go as planned, which can lead to frustration or even quitting altogether.
  • Measure progress toward achieving each goal at least once a week (or more often if possible). This will help keep track of how close you are getting to reaching each objective on the road map that was created before starting any new fitness regimen or diet plan.
  • Be specific about what exactly is included in each step along the way toward reaching those specific targets within a certain timeframe–for example: “I will complete 20 reps of bench press using 100 pounds by March 31st.” If this sounds too vague or general then proceed with caution when defining yourself as an athlete who wants success in competitions like CrossFit Games seasonals where there is no guarantee how many repetitions were performed during any given workout session; however instead focus on how many total reps were completed over all workouts combined during last year’s competition season itself!
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Set attainable milestones.

Setting realistic fitness goals is the first step to achieving them. You must set attainable milestones, and then break them down into smaller steps that can be accomplished in one month or less. For example:

  • Set a goal to run three miles in one hour by May 1st (or another date you choose).
  • Set a goal of running five miles per week by June 1st (again, another date you choose).
  • Celebrate each milestone as if it were an accomplishment!

Choose realistic outcomes.

One of the most important things you can do when setting goals is to make sure they’re realistic. Your goals should be attainable, not just in the short term but also over time. If your goal is “I want to lose 20 pounds by December,” that’s a lot of pressure! You might look at yourself in January and think, “I barely did anything this month. I’ll never hit my goal.”

You also shouldn’t set yourself up for failure by making unrealistic expectations or deadlines; it’s better to give yourself plenty of time than go too far ahead (especially when it comes to fitness). For example: if you tell yourself that by February 1st, all weight training will be done at home without any equipment–or even outside–you’ll probably fail because there isn’t enough space in your apartment/house/etc., or maybe even because winter has come out early this year (and snowballs!). On top of all this, remember that many people struggle with eating right during their first few weeks away from home so don’t expect them back exactly where they were before leaving; instead focus on helping them get started with healthy habits now so they can maintain them long-term once settled again into their new place(s).

Use feedback from others to keep you on track.

  • Ask for help from your friends and family. If they’re supportive, they’ll be happy to give you feedback on how you’re doing and give advice on how to improve.
  • Use an app to track your progress. There are many apps available that can help keep you on track toward your fitness goals, including MyFitnessPal (iOS | Android). It’s easy to use, it has a strong community of users so there’s plenty of support available if needed and it keeps all the data private so no one else can see what other people are eating or how much weight they’ve gained/lost in recent months/years!
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Keep a diary to track progress and setbacks.

Keeping a diary is one of the most important things you can do to track your progress and setbacks. A diary will help you keep track of what activities or exercises are working for you, as well as those that aren’t. You’ll also be able to see if there are any issues with injury or overuse so that they don’t become excuses for not reaching your goals.

To start keeping a diary:

  • Write down everything that happens during the day–even if it seems insignificant at first glance! For example: “I left work late because I forgot my keys.” This might seem like a small detail but trust me; this kind of thing adds up over time and could lead to bigger problems later on down the road (like missing an appointment).
  • At first glance this may seem too complicated but don’t worry–it really isn’t! Simply write down whatever comes into mind throughout each day in an organized fashion so that when looking back later on after working out hard all week long without fail…you won’t be lost anymore because everything has been recorded somewhere where no one else could ever see them (unless maybe someone broke into our apartment building before moving out…then again maybe not).

Make sure you’re setting realistic fitness goals and achieving them!

It’s important to set fitness goals that are realistic. If you set a goal that is too high, it will be difficult for you to achieve and feel discouraged by your failure.

  • Be realistic about what you can achieve: If a goal seems too difficult or far-fetched, consider if there are other ways in which the same result could be achieved with less effort on your part (for example, using an app rather than going out for a run).
  • Don’t set goals that are too high: It’s easy to get swept up in the excitement of achieving something new–but don’t forget about the fact that we’re human beings! It’s important not only how much weight we lose but also how well we look afterward!


Remember, the key to setting and achieving realistic goals is finding a way to make them attainable. For example, if you want to start walking for 30 minutes everyday but think that’s too hard, try breaking it into smaller chunks instead of going all at once. You can also set up a reward system or keep track of your progress in a diary so that you can celebrate when things get easier! These are just some ideas; there are many others out there!


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