We all know how important goal setting is to
But if you’re looking for an exciting new goal that’ll push you (and inspire you) more than the standard "hit the gym regularly" or "drop five pounds," read on! These five doable-yet-challenging fitness goals are sure to enliven your workouts, refocus your fitness intentions and impress your friends.
Train for a Race
Whether it is a sprint triathlon, a 5K, a marathon or a one-mile walk in your hometown, committing to a race is a sure-fire way to get motivated and moving. Choose an event that interests you and is at least a few months away so you have plenty of time to train. You want to choose a race that is appropriate for your current fitness level but is still a challenge. For example, if you’ve never run, signing up for a marathon probably isn’t the best idea. Instead, start with a one-mile race or a 5K, if you have at least two months to train. On the flip side, if you can easily run three miles, then signing up for a 5K won’t really be much of a challenge, so go with a 10K, which is 6.2 miles.
Do a Pull-Up
Pull-ups are a fantastic exercise for the back, shoulders and arms. Problem is, they’re not easy to do. For many exercisers—especially beginners and females—doing an unassisted pull-up is one big goal. Heck, even for those who hit the weight room regularly, doing a full pull-up is tough. But it doesn’t have to be a pipe dream! With regular training, you, too, can do a full pull-up, if not several of them. As with any fitness feat, consistency is key, so aim to train your pull-up muscles (latissimus dorsi, trapezius, erector spinae and abdominals) at least two times a week and work on pull-ups (regressions and progressions) two to three times a week. You can reach out to a local trainer to get a plan in place for progressing to a full pull-up or use this article to get started with the basics.
Master Pushups
Most of us can do some form of
Beat Your Time
If focusing on completing a specific exercise isn’t your cup of tea, try focusing on something you can already do, but want to have more endurance while doing. For example, you may be able to do the plank for 20 seconds, but how awesome would it be to do it for two full minutes? Or if you’re really committed to making your legs stronger, then why not set a goal to stay down in a wall squat for a full minute? Once you pick your exercise of choice, remember to prioritize it at least two to three times a week, in addition to your usual workout. Increase your time spent on each exercise a little each week, and before you know it, you’ll be surpassing your wildest endurance goals!
Strike a Pose
If you feel like you’ve got the traditional cardio and strength down, why not try a yoga or Pilates goal? Some advanced Pilates moves like the Hundred and the Teaser are definitely difficult to do without regular practice. In yoga, even poses like Triangle are challenging and give you something to strive for, especially if you’re not very flexible. And that’s why consistently incorporating some Pilates and yoga moves into your workouts and focusing on improving your ability to do them is so perfect—with regular practice you will get stronger and more flexible! You just have to commit to doing the exercises at least a couple times a week. And for you advanced yogis out there, you can always try to master the more advanced poses like
No matter which of these five goals you choose, you’ll find that having something fun while striving toward a specific goal makes you more motivated and makes your workouts more focused and enjoyable!
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