10 Fitness Goals for Beginners: Realistic & Achievable 2023

fitness goals for beginners

As a beginner, setting realistic fitness goals are the key to your long-term success. Without setting any appropriate goals, it can be hard to stick to your routine and see any promising results. 

Maybe you’re not a beginner, but you’re starting over for the 9th or maybe 10th time. Whatever it is, don’t worry. We’ve all had to start over our fitness journey at one point in time- myself included. 

When starting out, or restarting, any fitness goal for a beginner should be specific, realistic, and actionable if you want any chance of achieving them. In this blog post, I will cover 10 realistic fitness goals for beginners (plus one bonus tip) that you can strive for and implement into any exercise program.

So keep reading to get started!

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 aim for a drastic fitness goal like shedding 30 pounds in one month.

Although shedding that much weight is possible, it’s not entirely safe, or manageable. Think about the great lengths that you would have to go through to achieve that goal over such a short period of time. In addition, are you willing to maintain the steps taken to achieve that massive goal?

Chances are… probably not.

Try making the goal more realistic by aiming to lose the healthy recommended amount of 1-2 lbs a week (0.45-0.9kg) or 4-5 lbs a month.

In addition, be sure to realistically plan your workouts according to your schedule. Don’t say you’ll workout 6 days a week, knowing you can only dedicate 4 days to start.

Don’t worry, as you begin to progress along your journey, you will start to see where you can add another day and begin to increase the intensity to achieve your fitness 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 nutrition. 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.

Don’t you feel better knowing that you accomplished one thing, rather than not accomplishing 3-5 different things?

Exactly. Accomplish your goals by focusing on one goal at a time. By focusing on one thing at a time, you’ll be able to fine-tune your routine and make sure that everything you’re doing is moving you toward that 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. 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.

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 your 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. 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.

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. Use Your Body Weight

Woman doing a body weight exercise ( plank)

It’s important to set using your body weight as a goal because when you start working out, what is the best weight to use?

You of course!

Using your own body weight is a great realistic fitness goal for beginners because it requires no equipment and can be done right from home!

Incorporating bodyweight exercises such as push ups, planks, and squats can help improve your muscular strength, endurance, coordination, and overall balance, which are essential when building a great physical foundation and increasing your fitness levels.

Bodyweight exercises are effective, safe, and can be done from anywhere, making them a great fitness goal for beginners.

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 toward 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, 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

Your 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.

If you’re still not sure where to start, be sure to check out my other posts on the best workouts for beginners or how to start exercising when you’re out of shape. However, if you wanted guided and tailored help, be sure to seek out the help of a certified personal trainer.

I hope this helps.

Happy Training!

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