8 Realistic Fitness Goals To Swear By In 2023
If you’re looking for some inspiration for the type of fitness goals to set in 2023, you’ve come to the right place.
Starting a fitness journey is amazing for both your mind and body, but sticking to it can sometimes prove to be difficult. Too often we set unrealistic fitness goals which are unsustainable in the long run. If you’re looking to up your exercise, setting specific and achievable targets can be the secret to lasting change.
It is important to set fitness goals as a way to hold ourselves accountable for pouring into ourselves just as much (if not more) as we pour into others. I recommend starting off small and committing to celebrating the small wins.
When it comes to staying motivated, it’s important to focus on all of your progress along the way. I am a big stickler for progress over perfection. Enjoy every little, small victory in the process towards greatness.
Whatever fitness goals you decide to set are unique to you and need to be suited to your lifestyle. Remember to consult your healthcare provider prior to starting any new fitness regimen. Here are some fitness goals examples to get you started on your wellness journey:
1. Walk 10,000 steps per day
Walking has a number of health benefits like
- Strengthens your lung and heart health
- Burns calories
- Lowers your blood sugar
- Safe for joints
- Boosts immune function
- Improves energy levels
- Mood-enhancing
- Builds strength
10,000 steps may seem like a lot but if you slightly adjust your daily routine you’ll be able to hit it easily. For example, take your work calls on the go, walk around the block with your partner before dinner, or start your gym workout with a walking warmup on the treadmill. Before you know it, you’ll be hitting your 10,000th step.
2. Start tracking your workouts
Progress is perfection, but progress requires tracking! How do you know how far you have come if you haven’t tracked your progress? This goal can be set in addition to another goal, like weight loss, because it focuses on the action required to achieve many goals — whether it’s weight loss, building muscle, increasing endurance, or something else.
Many people follow a workout routine, but only some track their workout metrics. Here’s what you should track
- Weights
- Reps
- Sets
- Intensity
You’ll notice that with each workout you might find the intensity of the given reps/sets decreases, which is a sign you’re getting fitter and stronger.
3. Drink 3 liters of water per day
Most people don’t drink enough water, particularly if they work out regularly. You lose water in sweat, which needs to be replenished by drinking more water. Adequate hydration is also key for fat loss — without enough water, your body can’t properly metabolize stored triglycerides or glycogen. This process is known as lipolysis and refers to the breaking down of fat stores, in which water is a key component.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
4. Build a stronger core
More than just aesthetics, a strong core is essential for building stability, improving posture and reducing low back pain. What’s more, proper core engagement is necessary for other major exercises like squats and push-ups. Even daily tasks like bending down to put on shoes, lifting a package and standing up all require core strength.
How to achieve it:
- Try to do at least 10 minutes of core focused exercises three times a week to start seeing and feeling results.
- Work up towards holding a minute-long plank, and try to focus on engaging different angles of your abdominal muscles with exercises like side-planks.
5. Lift weights
While bodyweight workouts can provide tremendous fitness gains, lifting weights is definitely a way to level up your workout routine. Incorporating strength training into your workout regimen can increase lean body mass, help gain bone density and even enhance flexibility and sleep. Plus, lifting weights can help reduce risk of several chronic diseases.
How to achieve it:
- Start with two to three weight training sessions per week. Be sure to listen to your body and start with light weights.
- Form is key, and investing in even just one or two sessions with a qualified fitness professional to teach you technique can be essential. Many fitness apps also have great weight training programs to follow and virtual communities for extra support.
6. Increase your flexibility
Flexibility does vary widely from person to person, but inactivity or lack of stretching can all play a role in minimizing the body’s range of motion. Lengthening and stretching muscles can help prevent injuries and energize the body too. Regularly stretching can also give muscles more full range of motion.
How to achieve it:
- Set a goal of stretching first thing in the morning for 10 minutes. Morning stretches can help increase blood flow to muscles and joints, preparing your body for the day ahead. If you’re doing other workouts, aim for a five-minute cooldown stretching session at minimum to properly recover.
- Hold each stretch for at least 30 seconds, which allows the muscle to fully relax. Turn on some soothing music or listen to a podcast to help pass the time by.
7. Grow stronger glutes
Your gluteal muscles assist everything from proper posture to helping you power through workouts, but we often spend more time sitting on our glutes than using them. Training your glutes has a ton of benefits, from helping prevent knee injuries to supporting the lower back. You’ll see improvements in activities like running, jumping and even heavy lifting when you train your glutes since they are essential for creating power and acceleration.
How to achieve it:
- Incorporate glute-toning exercises into your workout regimen at least three days a week to start seeing and feeling results.
- Try using resistance bands to start out; they are great for enhancing the mind-muscle connection and increasing the time in which your muscles are under tension. They naturally can help with form feedback too.
8. Learn a new skill
Maybe you’ve been thinking about taking a boxing class for a while now, or are looking to join a local sports recreational team. Take the plunge and try something new! Learning a new skill can keep things interesting and exciting, encouraging you to keep going with your fitness routine and goals.
How to achieve it:
- It’s a good idea to work with a coach or join a class with an experienced instructor who can teach you proper form and technique of whatever new skill you are learning to do.
- Be patient with yourself, take things slow and enlist a friend to join in on the fun while holding you accountable too.
