12 Fitness SMART Goals

Unpopular opinion: hiring a personal trainer (myself included!) is not the only way to achieve your fitness goals. Yes, enlisting the help of a professional or joining a gym may help, but these are external motivators and they only last so long. What you really need is to understand your "why."

Why do you want to get healthier or build physical strength? It's not enough to say, "I want to lose weight." Think about how you would feel after weight loss. What about your life would be better if you achieved this goal? The answers to those questions are your "why," and they will fulfill your need for feeling a sense of purpose and personal growth.

Got it? Okay, good. Now you can start going after your health and fitness goals! The best way to achieve any goal, whether it's about your wellness, your job, or even your personal relationships, is to make it SMART, which is an acronym for "specific," "measurable," "achievable," "relevant" and "time-based." This is a proven method for goal-setting with personal accountability.

This nifty how-to guide is designed to help you create those goals, track your progress and support your healthy lifestyle. Let's get moving!

If you already have a solid goal in mind, go for it! Otherwise, here are 12 smart fitness goals to propel you forward.

1. Try one new physical activity each week until you find what you like

The workout you enjoy is the one you'll stick with. It may take a few tries to figure it out, but exploring new forms of activity can be a fun learning process. Start by making a list of workout classes in your area that match your schedule. After you've tried a handful of different workouts, you can choose your favorites. Maybe you'll finally learn the difference between a barre vs. Pilates class!

2. Take at least 8,000 steps per day

According to the Mayo Clinic, the average American walks between 1.5 to 3 miles (or about 3,000 to 4,000 steps) a day, so, 8,000 steps may seem unrealistically high. But you can easily achieve this goal with incremental changes throughout the day.

For instance, park in the farthest spot at work, walk the shopping cart all the way back to the store, take the stairs whenever available or walk your dog an extra 10-20 minutes every day. All these extra steps add up—literally!

3. Spend at least 15 minutes on mobility exercises per week

Mobility exercises are an integral part of any fitness routine, because they promote blood flow and increase range of motion. This directly translates to better exercise performance. Ideally, you would perform mobility exercises before a workout to help you warm up or on a recovery day.

Choose at least five different exercises—like deep squats, leg swings and arm circles—to cycle through at least twice. Need more ideas? Add a couple foam roller exercises to the mix.

4. Do strength training exercises for 15-30 minutes twice per week

It's recommended that adults get at least two days of strength training activity each week to help build muscle mass and bone density.

This is especially important if you're over 50 years old. Muscle-strengthening exercises include any weight-bearing activity. Your form is really important: if you're new to exercising, you may need a personal trainer or an experienced fitness friend who can show you the ropes around the weight room.

5. Perform maximum-effort sprint intervals 1-2 times per week

Regularly doing high-intensity interval training (HIIT) can increase your VO2 max, which is directly related to your cardiovascular health and fitness. This type of training can also support a healthy immune system and more efficient fat burning.

If you're new to exercise, try a Tabata workout with any heart-pumping exercise you like. You'll get all the same health benefits of a HIIT workout with just a four-minute commitment. Gradually increase the duration or build up to doing actual running sprints. Once you feel ready, try running sprints for 30 seconds with one- to three-minute rest periods in between.

6. Warm up for at least 5 minutes before every workout

It's called a "warm up," because it's meant to literally warm the muscles and prepare them for work. Warming up the body also wakes up your mind, so you can shift into the mindset to exercise. And no, you do not need to do anything fancy. Walking on a treadmill for five minutes is a perfectly acceptable warm-up routine.

7. Stretch for at least 3 minutes after every workout

It's easy to skip stretching after going so hard on your last reps, but you're not doing yourself any favors. Stretching after a workout inhibits lactic acid buildup, which helps reduce muscle soreness. Notice the goal is only three minutes of stretching—very doable.

Choose four stretches and hold them for 30-45 seconds each. Alternatively, you could move through a few yin yoga poses, as this is a restorative form of yoga that focuses on stillness and long holds.

8. Complete a 5K as fast as you can

A 5K (3.1 miles) is a short enough distance to be accessible to all levels, yet long enough to feel like a challenge—especially if you're giving it maximum effort. Your finish time will then serve as a benchmark. Every six to 12 months, you can repeat the distance to see if you're getting fitter and faster. (Note: "complete" doesn't mean "run." You can walk, jog, run-walk, or any combination that gets you to the finish line!)

The best way to do this is to sign up for a local 5K race. An organized race means you have to spend money on registration fees and train for a goal that has a definitive deadline. Best of all, races provide a very motivating environment with hundreds or even thousands of people working hard to achieve the same thing.

9. Complete 3 unassisted pull-ups

Pull-ups are the gold standard for upper-body strength. Start working toward this goal by performing back exercises, such as lat pulldowns and dumbbell rows. If available, use the assisted pull-up machine at your gym and gradually increase the amount of bodyweight you pull up.

Otherwise, wrap resistance bands around a secure pull-up bar and step one or both feet into the bands. The bands will support your body weight, making it easier to pull yourself up. Increase your reps every week until you're strong enough to go unassisted.

10. Do 10 consecutive push-ups

Push-ups are another great way to build upper-body strength. If you can't perform push-ups from the ground, elevate your arms on a bench, table or even the wall. Because push-ups are easy to modify, they are suitable for all fitness levels.

As you get stronger, advance the exercise by lowering your body closer to the ground, taking it to your knees and then balancing on your toes for a traditional push-up. Each week, advance the exercise a little further with either a more challenging position or more reps.

11. Spend 10-30 minutes outside every day

Research from the U.S. Department of Agriculture found that exposure to nature results in less stress, more physical activity and extended life spans. Not to mention, you need at least five minutes per day of sun exposure to absorb the UVB rays needed to make vitamin D.

Morning sunlight may offer the best benefit. Going for a sunrise hike would be wonderful but not realistic for everyone. A more consistent routine may be walking around your block or practicing Tai Chi on your patio.

12. Move for 10 minutes after at least one meal per day

Even light activity about 15 minutes after eating forces the body to send all that glucose to your muscle cells, so it gets used as energy instead of sitting in the bloodstream.

This is especially beneficial for weight management and supporting healthy blood sugar levels. Again, this doesn't need to be strenuous. Treat these smaller workouts like exercise "snacks", whether that means taking a walk, going up and down a flight of stairs a few times, marching in place or trying strength-based micro workouts at your desk.

Pro tip: Whichever of these goals you go for, perhaps the most important thing you should do before starting any new workout routine is to get the appropriate medical clearance from your healthcare provider.

How to set fitness goals for beginners

Starting a new fitness routine can be overwhelming—even for the avid gym-goer. But if you're brand new to the game, you'll definitely want to follow this step-by-step approach to set yourself up for success.

• Narrow down your focus

  —Whether you have a lot of ideas about what you want to accomplish, or you're not sure what kind of fitness goals would be suitable for you, it's helpful to think about your top health priorities. Ask yourself what you want to improve about your lifestyle, what type of exercise excites you and what you're curious about.

• Assess your current fitness level

  —This step can help you think about the knowledge, tools and skillsets you have in order to achieve your goal. It also helps you establish a baseline to evaluate your progress later on. You can't see how far you've come if you don't know where you started. If you want a deeper dive into assessing your aerobic and muscular fitness, flexibility and body composition, follow the American Heart Association guidelines.

• Identify any obstacles or challenges

  —Consider any health challenges or physical limitations you may have. These could influence your fitness goals, or at least how you achieve those goals. And create a plan to pivot if necessary.

Pro tip: The science doesn't lie: research has even found that Americans over the age of 40 who rank in the top 25% for getting physical activity add on an average of 5.3 years to their lives compared to the remaining 75%. It just goes to show that starting a new exercise routine (even later in life) can make a difference!

Best pre- and post-workout snacks to achieve your fitness goals

Fitness goals and nutrition go together like Batman and Robin. You need the best wingman and support system you can find in order to achieve superhero feats. Unfortunately, many people overcomplicate it. So, let's make it simple.

Before a workout, you need simple carbohydrates that are quickly digested and converted to glucose. Glucose is your body's main source of energy—like gas in your car. The faster you can get glucose to your muscle cells, the better your engine will run during a workout. Some good options include fruit, energy bites (link FPO) and non-fat yogurt.

When you work out, you break down muscle fibers. Those muscles need protein to repair and rebuild. So, after a workout, protein is the priority. If you can pair protein with complex carbohydrates, even better. The carbohydrates will help shuttle protein to your muscles even faster. It would make sense to consume protein shakes or bars, cottage cheese on crackers or Greek yogurt after a sweat sesh.

And of course, remember to hydrate! You lose important fluids and electrolytes through sweat. These must be replenished in order to support muscles, joints and nerve function. The best way to avoid dehydration is by drinking fluids before, during and after your workouts. A good rule of thumb is to drink 16 ounces before working out, sip on fluids every few minutes while exercising and replenish adequately post-workout.

Your fitness goal supplement toolkit

Supplements are meant to do exactly that—supplement your fitness goals. It's easy to get carried away, though, because there are so many options. Take heed: some workout supplements work better than others.

• Protein powder

  —A concentrated protein powder supports lean muscle mass. Whey protein isolate is the optimal choice, because it offers the most bioavailable form of protein.

• Creatine

  —Creatine encourages energy metabolism, which leads to healthy muscle function and strong workouts.

• Branched chain amino acids (BCAA)

  —These are essential amino acids the body cannot produce on its own. You need these to support muscle protein synthesis after you've broken down all those muscles.

• HMB with vitamin D

  —This nutrient combination promotes muscle growth, but only when you are regularly doing strength training exercises.

• Carnosine

  —Carnosine is a naturally occurring compound, made up of two amino acids. It has reportedly been shown to protect muscle cells from the physical stress of exercise.

• Glutamine

  —This is the most abundant amino acid in the body, but that doesn't mean you don't still need it. A quality L-glutamine powder will support your muscles, immune system and gut health.

• Tart cherry

  —Thanks to their rich concentration of antioxidants, tart cherries help protect against oxidative stress and promote blood flow. This promotes faster relief from post-exercise stiffness or discomfort.

References

• Belval LN, et al. "Practical Hydration Solutions for Sports." Nutrients. 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6682880/  
• Shirreffs SM, Sawka MN. "Fluid and electrolyte needs for training, competition, and recovery." J Sports Sci. 2011. https://pubmed.ncbi.nlm.nih.gov/22150427/
• Spiteri K, et al. "Barriers and Motivators of Physical Activity Participation in Middle-aged and Older-adults - A Systematic Review." J Aging Phys Act. September 2019. https://pubmed.ncbi.nlm.nih.gov/31141447/
• Veerman L, et al. "Physical activity and life expectancy: a life-table analysis." Br J Sports Med. November 2024. https://pubmed.ncbi.nlm.nih.gov/39542739/
• "10,000 steps a day: Too low? Too high?" Mayo Clinic. March 2020. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391
• "Adult Activity: An Overview." Centers for Disease Control. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
• "Set Your Fitness Goals." American Heart Association. https://www.heart.org/en/healthy-living/fitness/staying-motivated/set-your-fitness-goals
• "Urban Nature for Human Health and Well-Being." United States Department of Agriculture. February 2018. https://arboretum.ucdavis.edu/sites/g/files/dgvnsk1546/files/inline-files/urbannatureforhumanhealthandwellbeing_508_01_30_18.pdf