10 Top Fitness Goals (and How to Achieve Them)

Setting and reaching fitness goals can boost both your body and mind. However, sticking to realistic goals is essential for long-term success. Small, achievable steps are often the key to lasting fitness improvements. Even simple goals like walking more or trying a new class can make a big difference over time. Below are ten expert-backed fitness goals and tips for achieving them.

How to Set a S.M.A.R.T. Fitness Goal

S.M.A.R.T. goals are:

• Specific
• Measurable
• Achievable
• Realistic
• Timely

Breaking down each goal in this way helps keep you focused, realistic, and accountable. “Too often, people set fitness goals without a clear plan or timeline, and when results aren’t immediate, they lose motivation,” says Kirsten Ferguson, Peloton Tread Instructor.

1. Walk More

Walking is a highly accessible, low-impact exercise with numerous health benefits. You don’t need any special equipment, and adding even a few extra steps each day can improve your overall health.

How to achieve it:

• Take calls or meetings while walking.
• Use short walks to break up sedentary time.
• Try a treadmill desk if you have a desk job.

2. Try an Elevated Plank Challenge

Planks build core strength, but traditional planks can be challenging, especially if you have wrist or core stability issues. An elevated plank (using a bench or other stable surface) can be a better option for many, especially those with diastasis recti (abdominal separation often caused by pregnancy).

How to achieve it:

• Start with proper form on an elevated surface.
• Make it a habit by doing it daily and gradually increasing your hold time.

3. Take a Fitness Class

Joining a class can provide a structured environment for learning new skills, working out with others, and building a sense of community. It’s also a great way to commit to your workout routine since you’re blocking off time on your schedule.

Popular class options to consider:

• Yoga, Pilates, or tai chi
• CrossFit
• Dance classes

4. Complete a Race

Whether it’s a 5K, triathlon, or obstacle course, signing up for a race provides a tangible goal and a deadline. It’s a great way to build endurance and stay motivated, especially when you've invested time and money into the event.

How to achieve it:

• Choose a race that aligns with your current fitness level.
• Create a training plan and stick to it.
• Join a running group or tell friends for extra support.

5. Do a "Squat Ladder"

A “squat ladder” involves starting with a small number of squats and adding more each day. It’s a great way to work your legs, glutes, and core over time.

How to achieve it:

• Focus on good form.
• Start with a manageable number and add a few each day.

6. Commit to Three 10-Minute Movement Breaks Daily

These “movement snacks” don’t require a full workout—just quick bursts of activity spread throughout the day, which can improve overall health and help lift your mood with a boost of endorphins.

How to achieve it:

• Set reminders to move.
• Pair movement with other activities, like taking a call while walking.
• Take the stairs instead of the elevator.

7. Add Weights to Your Workouts

Lifting weights increases calorie burn, builds strength, and can make your workouts more effective. If you’re new to weights, consider starting with machines or working with a trainer to learn proper form.

How to achieve it:

• Start with weight machines before moving on to free weights.
• Gradually increase weight as you gain strength.

8. Improve Your Bridge Hold

The bridge exercise strengthens glutes, core, and pelvic floor muscles, making it especially beneficial for women during and after pregnancy.

How to achieve it:

• Begin with basic bridges to perfect your form.
• Gradually increase reps and hold time.

9. Stretch for 10 Minutes Daily

Regular stretching helps maintain flexibility and range of motion, which are key to performing everyday movements and avoiding injuries.

How to achieve it:

• Stretch in the morning or after workouts.
• Hold each stretch for at least 30 seconds.

10. Prioritize Recovery

Rest and recovery are essential for any fitness routine. Ensuring your body has time to heal can prevent injuries and boost long-term performance.

How to achieve it:

• Go to bed 15 minutes earlier each night.
• Use tools like foam rollers or massage balls to help with muscle recovery.

Tips to Stay Motivated

1. Mark exercise on your calendar
   Set aside dedicated time for workouts, just as you would for any other important appointment.
2. Find a workout buddy
   Having a partner to join you, whether in person or virtually, can make exercise more enjoyable and keep you accountable.
3. Incorporate a motivational quote
   Display an inspiring message where you’ll see it often to remind yourself why you’re working toward these goals.
4. Keep a fitness journal
   Track your progress with a journal, writing down how you feel and noting any improvements over time.
5. Celebrate small wins
   Focusing on small victories keeps you motivated and reinforces that progress is being made, even if results aren’t instant.

The Bottom Line

Setting realistic fitness goals that align with your values and lifestyle is the first step to a sustainable workout routine. Start small, stay consistent, and don’t be afraid to celebrate each milestone along the way.