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THE OFFICIAL BLOG
OF MESA FITNESS

5 Tips for Setting & Tracking Your Goals

Writer's picture: DylanDylan

Nearly 20 years in the fitness industry allows you to see many health success stories.


Every year, our gyms see people who lose 20, 30, or 40+ pounds and reclaim their lives. We even have a member who has lost over 200 pounds and is now sharing his story with the world (way to go, Max).


One thing has been true for every single one of them. They set goals.


A notebook with goals on them.

Setting fitness goals is one of the best ways to stay motivated, track your progress, and achieve lasting results.


Whether you’re new to fitness or just looking to get back on track, creating a clear plan with specific goals can give you direction and purpose in your workouts.


But how do you set goals that stick?

And more importantly, how do you track those goals to ensure you're moving forward?


Let’s dive into five effective strategies for setting fitness goals and five ways to track your progress to ensure success.



(p.s. if you're short on time, there's a quick checklist of each of these at the end of the article!)



5 Tips for Setting Your Fitness Goals


1. Set SMART Goals


One of the most effective ways to set any goal is by using the S.M.A.R.T. framework.


SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound.


Instead of vague goals like “get in shape,” aim for something like “lose 10 pounds in 3 months by exercising 4 days a week and eating a balanced diet.”


The more specific and clear your goal is, the easier it is to work toward it and measure your success.


For more on setting S.M.A.R.T. Goals, check read here.


2. Focus on Process Goals Over Outcome Goals


While having a long-term goal, such as losing a certain amount of weight or building muscle, is great for motivation, it can sometimes feel too far off.


To stay motivated, try setting process goals focusing on daily or weekly actions.


A process goal is "a short-term, detailed action or behavior that helps you achieve a larger outcome goal."


For example, goals like “attend 3 gym classes per week” or “increase my squat weight by 5 pounds over the next month” will lead to more results than aiming for a result. These types of goals don't tell you WHAT to do, but instead tell you HOW to get there.


Process goals keep you engaged in the actions that lead to long-term success.


3. Break Big Goals Into Smaller Milestones


Big goals can feel overwhelming.


Breaking your big goals into smaller, manageable milestones can keep you on track. Consider these "Micro-goals."


For example, if your big goal is to run a half marathon, start by focusing on running a 5K, then 10K, and eventually work up to your larger goal.


Achieving these mini-goals boosts your confidence and keeps you motivated as you progress.


4. Be Flexible & Ready to Adjust


Life happens, and sometimes your original plan might need tweaking.


It’s important to be flexible and adjust your goals as necessary.


If you hit a plateau or, worst-case, an injury, reassess your goals and make changes without feeling discouraged.


Fitness is a long-term journey, and it’s okay to pivot when necessary.


5. Find Your "Why"


Your motivation to reach your goals is deeply tied to your "why."


It's important to understand that "why." But first, you have to ask yourself, "why?"


→ "Why do I want to get fit?"

→ "Why do I want to lose this weight?"

→ "Why do I want to run that 5k?"

→ "Why do I want to bench 225 pounds?"

You get the point.


When you ask those questions, find the REAL reason, not the surface-level reason.


Whether improving your health, feeling more confident, or having more energy for daily activities, understanding the deeper reason behind your goals can provide that extra push on days when motivation is low.


When you know your "why," your commitment becomes stronger.




5 Ways to Track Your Fitness Goals


Setting goals is an exciting first step in your fitness journey, but it’s only half the battle.


To truly stay on track and measure your progress, you need a way to monitor those goals.


After all, goals without tracking can quickly lose momentum.


Let’s explore 5 effective ways to track your fitness goals so you can stay motivated and see your progress.



1. Use a Fitness App


Fitness apps like MyFitnessPal, Strava, Apple Fitness, or Fitbit are excellent tools for tracking various fitness goals, from calories and macros to miles run and workout sessions.


They can give you a daily snapshot of your progress and remind you to stay on top of your plan.


Many apps also offer data visualization to see your progress over time.


The other bonus of the app? You'll likely always have it on you!


2. Keep a Fitness Journal


This is the old-school, but tried-and-true method. A fitness journal.


Writing things down can be powerful.


Create a personal record of your fitness journey by tracking:

→ Workouts (exercises, sets, and reps) → Nutrition

→ Progress

→ How you feel physically AND mentally


It’s motivating to see how far you’ve come, and it can help identify patterns or areas for improvement.


Be sure to note how you feel during workouts or changes in strength and endurance.


3. Take Progress Photos


This one may not be the most comfortable for some people...


While the scale or workout logs can show numbers, progress photos offer a visual representation of your progress.


Taking photos every few weeks can reveal physical changes that might not appear on the scale.


This method can be especially motivating when your progress feels slow—visual proof is powerful.


4. Schedule Regular Fitness Assessments


Whether you use a personal trainer or assess yourself, regularly scheduling fitness tests is a great way to measure improvement.


This could be as simple as:

→ Measuring your body fat percentage

→ Tracking how much weight you can lift

→ Timing your mile run


Regular assessments provide clear evidence of your growth, and you don't even need a trainer to do these!


5. Set Reward Milestones


Tracking your fitness goals doesn’t have to be all about numbers.


Incorporating rewards for hitting milestones can be an excellent motivator.


For example, treat yourself to new workout gear after attending 20 classes or enjoy a relaxing spa day after reaching a weight-loss milestone.


Non-food rewards are especially effective at keeping you focused on your long-term goals without derailing your progress. Plus, you feel less guilty on your fitness journey from a spa day than a huge cheat meal.




Final Thoughts


Setting and sticking to fitness goals is essential to any successful fitness journey!


Here's a breakdown for your notes!


5 ways to set better goals:

→ Set S.M.A.R.T. goals → Set goals based on the process, not the outcome

→ Break down big goals into "mirco" goals.

→ Be flexible and adaptable

→ Know your "Why"


5 ways to track those goals:

→ Fitness apps → Keep a fitness journal

→ Take progress photos

→ Schedule regular fitness assessments

→ Set reward milestones (that aren't just food).


Remember, the journey is just as important as the destination—celebrate every milestone, no matter how small, and stay committed to the process.


With the right strategies, nothing stops you from achieving your fitness goals and unlocking your full potential.


So, what will your next fitness goal be?

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Hazel Wilson
Hazel Wilson
04. Nov. 2024

good

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