As January gets under way and the weeks pass by, it’s easy to get caught up in the routine of every day life. Those New Year’s Resolutions we set after Christmas have gotten tucked away in a folder and we’ve yet to get started working towards any of our goals.
We tell ourselves that it’s still early in the year and there’s plenty of time left to make substantial progress. And while this is true, we often end up using this excuse week after week, month after month, until suddenly the holiday season nears and we find ourselves in no better shape than on January 1st.
Without intentional fitness goal planning, progress inevitably falls to a halt.
No matter how motivated we felt at the beginning of the year, by the time we really sit down to plan for our fitness goals, it feels almost purposeless since we’ve wasted so much time.
Might as well wait for the next year.
Related: The Ultimate Strategy to Achieve a New Year’s Resolution
I’ve always been a fan of setting New Year’s Resolutions. I love the idea of a clean slate and fresh ideas for a new year. The thought of entering a year that could potentially be the best one yet is always exciting.
But after setting some massive goals – what’s next?
Many people find themselves setting a fitness goal or two at the beginning of the new year. 2019 was certainly no different for me, as I wrote down some ambitious fitness goals myself.
For years I set ambitious goals, only to forget about them and rediscover them when there was less than enough time to make any real progress.
Related: What to Do When Achieving Your Goals Feels Out of Reach
Until a few years ago, when I discovered the secret to fitness goal setting success: planning.
It was with some detailed fitness goal planning that I ran my first marathon, set a new PR after many years, and improved my health in so many ways.
So how does fitness goal planning work?
Well, I’ve created this free printable 2019 fitness goal planner to walk you through it!
>>Download the 2019 Fitness Goal Planner HERE!
This 2019 fitness goal planner involves 6 main steps to guide you through the process.
Fitness Goal Brainstorming
This space is for you to get started. Use this area to brainstorm different ideas – goals you’ve always wanted to accomplish, dreams from your bucket list, a definition of what ideal health looks like to you, or how you would like to feel compared to how you feel now.
Goal Setting Prompts
These prompts further enhance the brainstorming process. The idea is to help you think through many different elements to dig deep and discover what it is you truly want. Hopefully you’ll discover some of your deeper desires and are able to hone in on the most important goals for the year.
2019 Fitness Goal Setting
Use your brainstorming ideas to narrow your focus and determine big, concrete goals for the year. Compare each goal with one another to make sure you will have adequate time to accomplish them all. For example, if one of your goals is to run a marathon and another is to complete a triathlon, you might not have time to train for both of them in one year.
Maybe you want to complete a half marathon, lose 20 pounds, gain muscle mass, join a sports team, improve your nutrition, etc. Write down up to 5 main fitness goals for the year here.
Check out these awesome fitness goal setting tips for ideas!
The Fitness Goal Specifics
Here is where you break down each of your goals and really get nitty gritty with the details.
For example, if one of your goals is to lose weight, decide specifically how much weight you’d like to lose. Setting a numerical goal helps narrow your focus.
If your goal is to get in better shape, identify what this looks like to you. Does this mean you’ll be able to run a mile without stopping, walk up the stairs without breathing heavily, run a half marathon, do 20 push ups, or increase your muscle tone?
After you’ve determined specific circumstances, set a goal date by which you’d like to accomplish your goal. If you are setting New Year’s Resolutions, feel free to make your generic end date 12/31 and then adjust this date as you progress further.
Fitness Micro Goal Setting
This step is crucial for your success. This is the point where you break down each big, macro goal into smaller micro goals to set up checkpoints for your progress along the way. Try creating a list of 5-10 micro goals that you will accomplish throughout the process of working towards your big, main goal.
For example, if your main goal is to complete a half marathon, some micro goals might include signing up for a race, finding a training plan, completing your first training run, completing your first double digit long run, etc.
You can learn more about creating micro fitness goals here!
Fitness Goal Planning Timeline
This final step will help you create a timeline to determine when each micro goal will need to be accomplished in order for you to achieve your main fitness goal. To begin, write the date you’d like to accomplish each goal in your calendar.
Then, working your way backwards, begin to record each micro goal in the appropriate month when it will be accomplished. You’ll be able to use this calendar to check in with your progress throughout the way, helping you stay accountable and avoid putting something off until it is too late.
For example, if I signed up for a half marathon in October, I would write this down in the calendar and then back track to June – when training will begin. In May, I would likely record a micro goal of selecting and printing my training plan.
This simple goal setting template will take you through the entire goal setting process. It may take a bit more time than simply deciding on a few main goals, but will set you up for a great deal of success.
If you set some pretty ambitious New Year’s resolutions at the start of 2019, take some time now to delve a little deeper and create a strategy.
This 2019 goal setting worksheet will help you get started and set you up for some of your greatest successes yet!
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