Six steps to stick to your fitness goals

Six steps to stick to your fitness goals

So, you’ve decided you want to make a positive change in the way of fitness. Maybe you were a spectator at a race, or you’ve been wanting to become more consistent in the gym for a while now? No matter how big or small your ambitions, there’s a method to sticking to the fitness goals we set ourselves.

As a personal trainer and online coach, the first thing I do with my clients is find out what their goals are. Sometimes people have a clear-cut idea of what they want to achieve, and others need guidance to decipher what their goals are.

First things first: you need to choose a goal. A tried-and-tested way to create an effective goal is by using the SMART method.[1] SMART is an acronym that suggests each goal needs to be Specific, Measurable, Achievable/Attainable, Relevant and Time-bound.

• Specific: a particular area you want to work on.
• Measurable: something quantifiable to measure your progress.
• Achievable/Attainable: a goal that’s reasonable to achieve.
• Relevant: a goal that aligns with your values and interests.
• Time-bound: a deadline for completing the goal.

For example, a client might have a goal to get fitter. This is a great goal to have, but they might struggle to stick to this without adding in detail. If we take the goal of getting fitter and make it SMART, the goal might become ‘running five kilometres in less than 30 minutes by 1 October this year’ or ‘barbell squat 60 kilograms within the next 12 weeks’.

Setting a SMART fitness goal is a great way to start, but it’s important you have the tools to achieve your new goal. Here are six steps which will help you get there:

1. Create a habit
2. Start sustainably
3. Be accountable
4. Make it social
5. Focus on the bigger picture
6. Commit to your commitments

1. Create a habit

In the beginning stages of starting out on your new goal, your motivation will be high. Naturally, deciding on the goal should make you feel excited and enthusiastic to get started. To continue the upward trajectory towards a new goal, we can’t always rely on motivation and therefore must turn our actions into habits.

For example, if your goal is to run five kilometres in three months, but the only time you have to do your running is first thing in the morning before work, you’ll need to ensure you have a solid routine that will help you on those mornings that you might prefer an extra half an hour in bed. A way to turn our actions into habits is by using the habit loop model of cue, routine and reward. In the case of our 5k runner, the cue might be laying out your running shoes and clothes the night before, the routine is putting the clothes on in the morning and heading out the door, and the reward is the feeling of accomplishment you’ll have after completing the run.

2. Start sustainably

This falls into our achievable/attainable bracket of our SMART goal. When we set ourselves a new goal, it’s important we choose something we can stick to. For example, if someone were to set themselves the goal of going to the gym five days a week for 12 weeks in a row, but currently they don’t attend the gym at all, it’s going to be difficult for them to go from zero to five days a week for 12 weeks consecutively.

It's important to set yourself a goal which is attainable, because achieving a smaller goal first not only builds our confidence, but you can always set yourself a more challenging goal once you complete the first one. Using the example of our gym-goer, it makes more sense for them to start off trying to go twice a week for the next six weeks, and increasing their visits once this first goal has been achieved.

3. Be accountable

Accountability is an important part of sticking to a fitness goal, and not something everyone does. When a goal gets difficult, if no one else knows about it it’s very easy to stop trying and pretend it never happened. Accountability ensures that someone else is always rooting for you, even when your own mind isn’t.

This accountability can come from lots of different places. For example, telling friends or family about your fitness goals will mean you have support from them throughout the process. Sharing your goal online is also a great way to keep yourself accountable – you might be surprised how many people are interested in following along with your journey and how supportive complete strangers can be.

Accountability can also come from personal trainers or coaches. It’s part of their job to make sure you’re staying consistent and working towards your goals. For a lot of people that struggle to motivate themselves to exercise, PTs and coaches are imperative to making sure they keep up a regular exercise routine.

4. Make it social

Humans are social creatures, and most of our daily tasks in life are done alongside other people. After all, human connection is one of the great joys in life. If you’re struggling to stick to your own fitness goal, try turning it into a social occasion. For example, if your goal is to walk 10,000 steps a day but you keep falling short, try going for a walk with a friend, your partner or a family member in the evening. Not only will you be staying consistent and moving towards your goal, but it can also act as a great way to destress through human connection.

5. Focus on the bigger picture

It’s worth mentioning that beyond taking the necessary steps to achieve your fitness goal, you also need to look at other areas of your lifestyle that could hinder your progress – for example your nutrition, hydration, sleep and recovery. If you want to achieve your goal, you need to make sure you’re fuelling your body and recovering well. As well as eating a balanced diet make sure you’re supporting your gut health, which can be achieved through supplementation, to ensure you’re setting yourself up for success. As for recovery, getting enough sleep and allowing your body to rest between your workouts is important to continue progressing.

6. Commit to your commitments

The final step to stick to your fitness goals is about discipline. When you set yourself a goal, the expectation is that it will be somewhat challenging and require some work and dedication. It’s important that you know not every part of achieving your goals will be easy; you will have to do things when you don’t feel like it. One of the most rewarding parts of achieving your goals is knowing that you achieved it despite the difficulties.

On those days where you need an extra boost, try reminding yourself that you are someone who commits to their commitments. Affirmations are a great way to increase your confidence and encourage you to act like the person you want to become. If the phrase ‘I commit to my commitments’ doesn’t resonate with you, find phrases that do. For example, ‘I can achieve anything I set my mind to’ or ‘I take care of myself and my body because I deserve it’.

If you’re taking your first steps to start a new fitness goal then you’re already over the first hurdle. Whatever your goal, you don’t have to do it alone – so utilise the support system around you and professionals who can guide you in the direction you want to go.