10 Fitness Goals for Beginners: Realistic & Achievable

fitness goals for beginners

So you’ve decided to get active. Or maybe you’ve been trying to get in shape for a long time, but haven’t noticed any results.

Trust me. I understand how it feels. Getting started over and over again, doing everything right, and feeling like you’re getting nowhere.

Well, don’t worry, because I’m here to help.

Fitness goals for beginners should be specific, realistic, and actionable if you want any chance of achieving them. In this blog post, I will go over 10 realistic fitness goals (plus one bonus tip) that you can implement into any exercise program and actually stick to.

So whether you’re just starting out, starting a new exercise routine, or you’ve been working out for years, read on for some great tips that will help you reach your health and fitness goals.

1. Set Realistic Goals

fitness goals for beginners

One of the most common mistakes people make is setting fitness goals that are unrealistic.

Not only does this set you up for disappointment, but it can also lead to discouragement and quitting altogether.

A fitness goal should be something that is achievable and realistic given your current circumstances. If you’re just starting out, don’t try to lose 20 pounds in one month.

Although it’s 100 percent possible, try to start with something more manageable like losing five pounds or working out three times a week. As you begin to see results, you can gradually increase your goals.

2. Focus On One Thing At A Time

When you’re just starting out on your fitness journey, it’s important to focus on one goal at a time. Trying to accomplish too many things at once can be overwhelming and lead to discouragement.

It’s better to pick one thing to focus on, whether it’s losing weight, gaining muscle, or improving your endurance. Once you’ve achieved that goal, you can move on to other objectives.

When you focus on one goal at a time, you’re more likely to stick with your program.

Second, accomplishing small goals will give you a greater sense of accomplishment and motivate you to keep going.

Finally, by focusing on one thing at a time, you’ll be able to really fine-tune your routine and make sure that everything you’re doing is helping you achieve your specific goal.

So if you’re just starting out on your fitness journey, pick one goal and stick with it until you reach your goal. Then you can move on to other objectives.

3. Use Your Body Weight or Free Weights

It’s critical for people who are new to the fitness world to establish some personal objectives. People who are just starting their fitness journey should start with bodyweight exercises.

Once a person is more comfortable with their own bodyweight and has built up some strength, then they can start incorporating free weights (aka weight training) into their routine. There are many benefits of working out with weights, such as building muscle, improving balance and coordination, and burning more calories.

However, it is important to use the proper form when working out with weights in order to avoid injury. When starting out, it is best to consult with a certified personal trainer or fitness coach to learn how to use free weights in your workout routine properly.

4. Stretch More Often

When most people think of fitness, they envision intense workouts and sweating buckets at the gym.

However, fitness is about much more than just exercising; it’s also about taking care of your body and giving it the attention it needs. That’s why stretching is such an important part of any fitness routine.

Stretching helps to improve range of motion, flexibility, and circulation, all of which are essential for maintaining a healthy body. It’s also a great way to prevent injuries, relieve pain, and reduce stress.

For beginners, it’s always a good practice to incorporate some basic stretches into your workouts and daily routine, as they can make a world of difference. Regular stretching can help you to reach your fitness goals more quickly and safely by keeping your body in peak condition.

So don’t neglect your stretching—it could be the key to achieving your fitness goals.

5. Drink More Water

fitness goals for beginners

When it comes to fitness goals, one of the most important things to keep in mind is hydration.

Water is essential for our bodies to function properly, and that includes working out. When we sweat, we lose water and electrolytes, which can lead to dehydration. Dehydration can cause fatigue, muscle cramps, and even heat stroke. So, it’s important to make sure you’re drinking enough water before, during, and after your workout.

There are a few different ways to make sure you’re staying hydrated. First, try to drink 2-3 glasses of water 2-3 hours before your workout. During your workout, aim for 1-2 glasses of water every 10-20 minutes. And finally, after your workout, aim to drink 3-4 glasses of water depending on the intensity of the exercise.

By following these guidelines, you’ll be well on your way to achieving your goals and staying healthy.

6. Listen To Your Body

When you’re just starting out on your fitness journey, it can be easy to get caught up in the numbers – how much weight you can lift, how long you can run for, etc.

However, it’s important to remember that your body is unique, and what works for someone else may not work for you. That’s why it’s so important to listen to your body when you’re working out. Pay attention to how your body feels as you move, and don’t push yourself beyond your limits. If you do, you’re more likely to injure yourself, which will set back your progress.

In addition, listening to your body during your workouts will help you to better understand what kind of activity is right for you. If you’re feeling particularly tired one day, for example, a high-intensity workout may not be the best idea. Instead, a gentler form of exercise, like yoga or walking, may be more beneficial.

The bottom line is that fitness is a personal journey, and by listening to your body, you’ll be more likely to achieve your goals in a safe and sustainable way.

7. Eat More Fruits and Vegetables

fitness goals for beginners

You may be wondering what role fruits and vegetables play in achieving your fitness goals. While there are many different approaches to fitness, most experts agree that a healthy diet is essential for achieving long-term success. And that’s where fruits and vegetables come in.

Fruits and vegetables are packed with nutrients that help your body to function at its best. They also contain fiber, which helps to keep you feeling full and satisfied after meals. Plus, they’re a low-calorie way to add bulk to your diet.

So if you’re looking to make lasting changes to your workout routine, be sure to include plenty of fruits and vegetables in your diet.

8. Get Enough Sleep

Getting enough sleep is crucial for anyone embarking on a fitness journey. When you don’t get enough sleep, your body doesn’t have time to recover from your workout, which can lead to injuries. The lack of sleep can also make you more likely to crave unhealthy foods and make it harder to focus during your workouts.

Getting enough sleep will help you reach your fitness goals by giving your body the time it needs to recover and repair muscle tissue. It will also help to improve your mood and cognitive function, making it easier to stick with your fitness plan.

So if you’re serious about getting in shape, make sure you’re getting plenty of rest.

9. Track Your Progress

There are many fitness goals for beginners, whether you want to lose weight, tone up, or build muscle. And while it’s important to have a goal in mind, it’s just as important (if not more so) to track your progress along the way.

Tracking your progress not only allows you to see how far you’ve come, but it also helps to keep you motivated and on track. After all, it’s much easier to stay motivated when you can see that you’re making progress towards your goal.

There are a few different ways that you can track your progress. One popular method is to take progress photos. Progress photos are a great way to compare your starting point to where you are now.

Another method is to keep track of your measurements (e.g., waist circumference, body fat percentage, etc.). This is especially helpful if your goal is to lose fat or build muscle. And finally, tracking your fitness performance (e.g., how much weight you can lift, how fast you can run) is also a great way to gauge your progress.

No matter which method (or methods) you choose, tracking your progress is an essential part of any fitness journey. So don’t forget to celebrate every accomplishment – no matter how small! – along the way.

10. Celebrate Your Wins

As a beginner sticking to your goals can be tough. You may not see results as quickly as you’d like, and it’s easy to get discouraged. That’s why it’s so important to celebrate your wins, no matter how small they may seem.

Every time you stick to your fitness goal, no matter how hard it is, you’re one step closer to reaching your goal. And as you start to see results, celebrating your wins will help you stay motivated and on track.

There are lots of ways to celebrate your fitness victories. You could treat yourself to a new workout outfit or a healthy meal, or take a break from your fitness routine and do something you enjoy.

Whatever you do, make sure you take the time to celebrate your fitness journey – it’ll help you stay on track and reach your goals in no time!


Don’t Compare Yourself

Most people have fitness goals, whether it’s to lose weight, gain muscle, or just get in shape. However, it can be all too easy to get discouraged when you compare your progress to that of others. After all, it’s natural to want to see results quickly, and it’s easy to feel like you’re falling behind when you see someone else making strides.

However, it’s important to remember that everyone is on their own fitness journey, and comparing yourself to others is only setting yourself up for disappointment.

Instead, focus on your own progress and celebrate each and every accomplishment, no matter how small. When you stop comparing yourself to others, you’ll find that you’re much happier and more motivated to keep going.

SMART Goal Setting Method

When it comes to fitness goals, it can be helpful to use the SMART goal setting method. This method entails setting specific, measurable, achievable, relevant, and time-bound goals.

For example, a fitness goal for a beginner might be to walk for 30 minutes three times per week. This goal is specific (walking for 30 minutes), measurable (able to track progress with a fitness tracker or app), achievable (walking is a low-impact activity that most people can do), relevant (working towards overall fitness), and time-bound (three times per week).

By using the SMART goal setting method, you can increase your chances of success in reaching your fitness goals.

Bottom Line

A fitness goal might seem small and unimportant, but fitness is a huge part of living a healthy lifestyle. When people set fitness goals, it helps to keep them motivated and holds them accountable to stay on track.

Your next fitness goal may be something as small as walking for 20 minutes a day, or stretching for 10 minutes before you go to bed. Whether it’s a big or a small goal, a fitness goal can help you boost your confidence and help you to adopt healthier habits, which can lead to a lifetime of better health.

So give yourself the chance to set and achieve your fitness goals to attain a happier and healthier lifestyle.

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