Setting Realistic Fitness Goals

Setting fitness goals can be challenging, especially if you’ve never done them before.

You may not know where to start or even what an actual fitness goal is. 

POW8R is an online fitness app that helps users reach their fitness goals.

We have a fun and engaging community as well as a wealth of resources which will help you set goals that you can achieve.

What are Realistic Fitness Goals?

women in yellow gym top standing against grey wall

Realistic fitness goals are both achievable and sustainable for an individual based on their current fitness level, lifestyle, and commitment. 

They take into account factors such as age, health status, time availability, and personal preferences. 

They should be challenging enough to inspire progress but also realistic enough to prevent discouragement and injury. 

These goals should be specific, measurable, attainable, relevant, and time-bound (SMART):

  • Specific – Clearly define what you want to achieve. Vague or ambiguous goals are difficult to measure and track progress toward.
  • Measurable – Establish criteria for measuring progress and success. This could include quantifiable metrics such as weight, reps, distance, or time.
  • Achievable – Ensure that your goals are within reach based on your current abilities, resources, and time constraints. Setting goals that are too lofty or unrealistic can lead to frustration and demotivation.
  • Relevant – Align your goals with your values, priorities, and long-term objectives. Choose goals that are meaningful and relevant to your personal interests and aspirations.
  • Time-bound – Set a deadline or timeframe for achieving your goals. This helps create a sense of urgency and provides a clear timeline for action and progress.

Examples of Realistic Fitness Goals

Certainly! Here are some specific examples of realistic fitness goals:

Complete a 5K Race

Train to run or walk a 5K (3.1 miles) within a certain time frame, such as three months. This goal provides a tangible target for cardiovascular fitness improvement.

If you’ve never walked or run 5k before then this can seem very daunting. The key is to slowly work up to 5k over an appropriate time period. 

On the other hand, if 5k seems very achievable from the outset then adjust the distance accordingly e.g. 10k, half marathon or marathon.

Increase Weightlifting Reps or Weight

women holding a kettlebell

Aim to increase the number of repetitions or the amount of weight lifted for specific exercises, such as squats, bench presses, or bicep curls, within a designated period.

It’s important to track your workouts so take note of the amount of weight you’re lifting and how many reps and sets you complete.

Don’t try to add weight quickly. You can add incremental weight over a period of time. This is known as progressive overload.

Master a Bodyweight Exercise 

Work towards achieving a specific bodyweight exercise, such as a pull-up, push-up, or pistol squat. 

Set a target number of repetitions or perfect your form within a certain timeframe, like two months.

The great thing about bodyweight exercises is that you don’t need to leave the house to complete it.

It can be done in the comfort of your own home with no additional equipment required which makes it even more realistic, especially if you have a busy schedule. 

Improve Flexibility 

Set a goal to improve flexibility by mastering specific stretches or yoga poses. 

Aim to touch your toes, perform a split, or achieve a deeper stretch in a particular muscle group within a given time, such as one month.

Flexibility is hugely important when it comes to fitness. It helps prevent injury and improves form when completing exercises also. 

Increase Core Strength 

Focus on strengthening your core muscles by setting goals to hold a plank or perform a certain number of sit-ups or leg raises. 

Gradually increase the duration or reps over time, aiming for noticeable improvement within two months.

Attend Fitness Classes Regularly

Commit to attending a certain number of fitness classes per week. 

Most gyms will include classes in their memberships. There are a variety of classes available including:

  • Yoga.
  • Spin.
  • HIIT (High-Intensity Interval Training).
  • Boxercise.
  • LBT (Legs, bums and tums).

Pick a class and make your attendance a priority. This will eventually become a healthy habit

Reduce Rest Time Between Sets

woman with hands on knees

Work on decreasing the rest time between sets during resistance training sessions. 

Start with a specific rest interval, like 60 seconds, and aim to gradually reduce it to 30 seconds or less over several weeks.

Improve Balance and Stability 

Incorporate balance exercises, such as single-leg stands or stability ball exercises, into your routine. 

Set a goal to improve balance and stability by increasing the duration or difficulty of these exercises over time.

A Guide to Setting Realistic Fitness Goals

Understand Your Body Type

four happy women together

Recognise that everyone’s body is unique. There are three main body types: ectomorph, mesomorph, and endomorph. 

  • Ectomorph – Ectomorphs typically have a slender and lean build with a fast metabolism. They often find it challenging to gain both muscle and fat, making it difficult for them to achieve a more muscular or curvy physique. 
  • Mesomorph – Mesomorphs are characterised by a naturally athletic and muscular body type. They typically have a broad chest, wide shoulders, and a narrow waist, making it easier for them to gain muscle and maintain a lower body fat percentage. 
  • Endomorph – Endomorphs generally have a larger and softer body structure with a tendency to store fat more easily. They typically have a wider waist, hips, and joints. Endomorphs may find it challenging to lose weight and may need to focus more on both diet and exercise to achieve their desired body composition.

Focus on Health Over Appearance

women using resistance band on floor

While it’s natural to want to improve your appearance, prioritise health over aesthetics.

Aim to improve your overall well-being by focusing on aspects such as cardiovascular fitness, strength, flexibility, and mental health.

Social media can have a big part to play when it comes to focusing on your health over appearance.

One study found that being constantly exposed to unrealistic body images on social media can contribute to poor body image and even body dysmorphia

Therefore, it’s important not to compare your body to anyone else. Body goals are important but not as important as realistic body goals.  

Set Incremental Goals

Break down your larger goals into smaller, manageable steps. 

This approach not only makes your goals more achievable but also allows you to track your progress more effectively and stay motivated along the way.

If you focus too much on your large goals they could seem overwhelming and might persuade you to become unmotivated to try and tackle them

Be Realistic About Timeframes

gym woman carrying bag

Understand that significant changes in body composition and fitness level take time. 

Don’t expect overnight results. 

Instead, focus on making sustainable lifestyle changes that you can maintain in the long term.

Fitness should be treated as a lifelong endeavour so don’t limit yourself to short-term fitness goals. 

Prioritise Strength and Functionality 

Instead of solely focusing on appearance-related goals, prioritise building strength and improving functionality. 

This approach not only enhances your physical capabilities but also contributes to better overall health and well-being.

Listen to Your Body

Pay attention to how your body responds to exercise and nutrition changes. 

Rest when needed, and don’t push yourself too hard, or too fast, as this can lead to burnout or injury.

If you aren’t sure how to get started, take a look at our guide on how to get started with exercise.

Realistic Fitness Goals for Women – POW8R

Having long term fitness goals is important if you want to achieve the desired result in your health and fitness journey.

Our online fitness app is certainly a tool which can help you achieve these fitness goals and aspirations you set for yourself.

Along with the engaging and welcoming community that we have built on our platform, we also have hundreds of in-demand workouts that can be done in the comfort of your own home.

We’re big believers in education when it comes to getting fitter and healthier which is why we share tips daily with our community as well as 1 to 1 advice and guidance.

If you’re serious about becoming a healthier and fitter version of yourself this year then please check out our membership plans available. 


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