If 2024 is anything to go by, one in two people are about to set a fitness-related New Year’s resolution, according to Forbes. And it makes sense: exercise and fitness are key pillars of our health, well-being and longevity. Unfortunately, their research also shows that, on average, only 1% of people stick to all their resolutions until January, with many people de-prioritising their resolutions by March. So, how do you set yourself up for success and adopt the right mindset when it comes to your resolutions?
Here’s the right way to set goals to make them more realistic, achievable and enjoyable (according to research) and what you should know for creating a sustainable and safe exercise plan that won’t leave injuries blocking your path.
Planning For Success
The three things proven to help set you up to succeed in health goals and new exercise routines are: accountability, setting SMART goals, and then seeing them through with an action plan.
1. Accountability
Being accountable to another person adds an external layer of motivation and commitment. When someone else knows your goals and monitors your progress, you’re more likely to stay consistent and dedicated. This sense of responsibility helps combat the natural tendency to make excuses or give up when challenges arise. Accountability can also act as a mental safety net, ensuring that lapses in motivation don’t derail your long-term goals. Knowing that someone is counting on you or will check in with you creates an extra incentive to follow through, even when it feels difficult.
Beyond motivation, accountability often adds structure and support that make fitness goals feel more manageable. Whether it’s a friend, a workout buddy, or a professional like a personal trainer, having someone invested in your success can provide encouragement, guidance, and constructive feedback. They can help you troubleshoot obstacles, celebrate wins, and maintain momentum during setbacks. Even self-accountability tools like fitness apps, progress journals, or setting up regular reminders can replicate this dynamic, reinforcing discipline and helping you stay on track. Ultimately, accountability transforms goal-setting into a shared journey, making it less isolating and significantly increasing the odds of success.
2. Set SMART Exercise Goals
The SMART framework has been around for a long time - and it’s as valuable as ever. Checking that your goals tick the SMART criteria helps ensure they’re attainable and realistic for your life. SMART stands for Specific, Measurable, Achievable, Realistic, and Time-Bound. Here’s how to apply it:
Specific
A specific goal clearly defines what you want to accomplish. It avoids vague statements that may make it open to interpretation, or that disables you from being able to know for sure what the goal entails.
- Instead of saying, “I want to get fit” say, “I will walk 6,000 steps every day”. “Fit” is ambiguous and can mean different things to different people. 6,000 steps is very specific and can’t be misinterpreted.
Measurable
Measurable goals allow you to track your progress and determine success.
- Rather than “I want to improve my endurance” try “I will be able to run 5 kilometres without stopping by May 30th”. This makes it easier to assess whether you're progressing effectively - you can expect that for the first five months, if you can run an extra kilometre without stopping, you’re on track to meeting your goal.
Achievable
An achievable goal is challenging but within reach, given your current abilities and resources. This is a very important one, because if it’s not achievable, then you’re already setting yourself up to fail.
- Instead of “I’ll lift twice my body weight within a month” or “I’ll run a marathon in 8 weeks” (both unachievable - not safely anyway if you’re starting from zero) opt for “I’ll increase my squat weight by 10% over the next six weeks.”
Realistic
A realistic goal considers your lifestyle, commitments, and personal circumstances.
If you’re a busy parent juggling work and family, setting a goal of “I’ll go to the gym every day” might not be realistic. Try: “I’ll attend two gym sessions per week during my lunch break at work.”
Time-Bound
Adding a timeframe gives focus and clarity to your goal.
Replace “I’m going to start yoga this year” with “I’ll attend my first yoga class by February 1st and attend one weekly session until the end of March.” This way, your goal is tied to a timeline, keeping you accountable.
3. Your Action Plan
Action plans outline where, when, and how a goal will be implemented, turning intentions into actionable steps. A SMART goal is a fantastic goal-setting strategy, but it won’t lead to any action without a clear plan around how to do it. Here’s what action plans look like:
Goal: Strength train three times a week throughout January.
- Where: At my local gym on weekdays; in my living room with resistance bands on weekends if I can’t make it to the gym.
- When: Monday, Wednesday, and Friday evenings from 6:30–7:15 pm or Saturday morning if I miss a weekday session.
- How: Bring my gym bag to work to head directly to the gym; set up my home workout area the night before if training at home.
Goal: Improve my flexibility with yoga twice a week for six weeks.
- Where: I can go to a nearby yoga studio for classes or follow an online yoga session in my living room if I can’t attend in person.
- When: Tuesdays and Thursdays at 7:00 pm or 6:30 am before work if my evening schedule is packed.
- How: Pre-register for classes to hold myself accountable; set up my yoga mat and equipment the night before for morning sessions.
Goal: Incorporate daily activity by walking for 20 minutes every day for the next four weeks.
- Where: In my local park during lunch breaks; around the block near my house if I can’t leave during the day.
- When: At 12:30 pm during my lunch hour on weekdays or at 6:30 pm, right after dinner on weekends. If I miss an evening session, wake early at 6am the following morning to do the walk instead.
- How: Keep comfortable walking shoes in my work bag; set an alarm on my phone as a reminder; use a fitness tracker to monitor my steps and stay consistent.
Exercise Goals Done Right: Safety and Preparation
As physiotherapists who see plenty of exercise-related injuries every day, here are some of our recommendations to help you achieve your exercise goals safely and effectively:
- Invest in good footwear: wear shoes that offer good support and stability to your feet and feel comfortable. Your feet are the foundations of your body, and foot or leg injuries are one of the top blockers to exercise and achieving fitness goals.
- Hydration is key to success: drink water before, during, and after exercise - it’s actually proven to have a big impact on your performance and how you feel.
- Warm up properly: spend 5–10 minutes doing dynamic stretches or light cardio (e.g., brisk walking or arm circles) to prepare your muscles and joints before you jump into your exercise session.
- Start slow and progress gradually: begin with low-intensity workouts and increase duration and intensity over time to allow your body to adapt while minimising your injury risk.
- Use proper form and technique: learn correct movements for exercises to prevent strain or injury. This is a key area in which our physiotherapists work. Good form means long-term success - and it maximises your day-to-day results from your exercise, as you can get the most out of each workout.
- Listen to your body: your body is your best feedback about when you’re in the injury risk zone, and when it’s had enough. Stop exercising if you feel pain, dizziness, or excessive fatigue; pushing through pain can lead to injury.
- Incorporate rest days: schedule at least one to two rest days weekly to allow muscle recovery and prevent overtraining. Importantly, count these days as “success” - your body needs rest to help uphold your best health.
- Cool down after workouts: finish with 5–10 minutes of static stretches or low-intensity movements to gradually bring your heart rate down and help you have the best finish to your exercise.
Also:
- Fuel your body well: the evidence on the link of nutrition with our fitness and health is incredibly strong. Eat balanced meals and snacks that provide energy for your workouts, focusing on protein, carbohydrates, and healthy fats.
- Stay consistent: there are no rewards for going super hard and overcommitting yourself - especially if it makes your exercise goals unsustainable. Create a routine that fits your lifestyle and feels good to you.
- Track your progress: if you find it motivational or helpful, use a journal or app to monitor your performance and adjust your goals as your fitness improves. Sometimes it’s just great to see how far we’ve come.
- Avoid overexertion by following the "talk test": you should be able to carry on a conversation during most workouts to ensure you’re not overdoing it.
See Your Physiotherapist Before You Start
Finally, starting your goals with an assessment with your physiotherapist will help maximise your outcomes and greatly improve your journey. Your physio will work with you to address any existing pains or problems, address past injuries that tend to keep coming back up and causing you trouble, work through muscular imbalances, and go through good technique and form for exercise so you feel confident that you’re moving your body in the right way. This is precisely what we do here at PhysioCentral, and love keeping our clients supported throughout their health and fitness journey so they can make the most out of every day. Book your appointment with us online here.