Setting Realistic Gym Resolutions

By:

Noluvuyo Mpakathi

On

05/01/2025

Reading time:

2 min

Summary:

Every January, the gym is packed with excited new faces, all ready to kickstart their fitness journey with a fresh start. However, by February, many of these hopeful resolutions have fizzled out, drowned in the sea of unrealistic expectations. If you want to make sure your gym resolutions actually stick this year, it's super important to set goals that you can actually achieve. Let’s get into why it's so crucial to set realistic fitness goals and give you some tips on how to break down those big ambitions into smaller, more manageable steps.

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How to Make Your Fitness Goals Achievable

Setting goals is a key part of starting out on your fitness journey, but a lot of people make the mistake of aiming too high, which can lead to frustration and burnout. Research shows that those who set goals that are actually doable are way more likely to stick with it in the long run.

When you set goals that are too lofty, it can make you feel like you're not making any progress, which can be a real bummer. On the flip side, when you set goals that you can actually reach, it feels awesome to hit those milestones and keeps you motivated to keep going. So, celebrate those small wins and keep pushing yourself - you've got this!

When starting your fitness journey, the first and most important step is to figure out what you want to achieve. Having a clear goal not only keeps you motivated but also helps you stay on track. Whether you want to lose weight, build muscle, run a certain distance, or just feel better overall, knowing your goal is key.

To really understand what you're aiming for, think about why you want to reach that goal. Are you trying to improve your health, boost your confidence, or hit a personal milestone? Write down your goal in a simple and specific way. Instead of saying, "I want to get in shape," try something like, "I want to run a half marathon in six months." This gives you a clear target to aim for and helps you stay committed.

Weekly Workout Plan Example

Once you know your ultimate goal, it's time to come up with a plan to get there. The following guide will help you plan your workouts effectively, focusing on building strength, working different muscle groups, and finding a balance between using machines and doing bodyweight exercises.
Evaluate how strong you are in different muscle groups. Use basic exercises like push-ups, squats, and planks to gauge strength. Keep this information in mind when selecting the intensity of your workouts.
A well-balanced weekly workout plan generally includes a mix of strength training, cardio, and flexibility exercises.

Here’s an example breakdown for strength training:

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Rest Time

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level of difficulty
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Diet

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Consistency

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WORKOUTS

  1. Monday: Upper Body Strength

    • Focus: Chest, back, shoulders, and arms

    • Exercises: Bench press (machine or free weight), bent-over rows, shoulder press, bicep curls, and tricep dips.

    • Sets/Reps: 3 sets of 8-12 reps for each exercise.

  2. Tuesday: Lower Body Strength

    • Focus: Legs and glutes

    • Exercises: Squats (bodyweight or with weights), deadlifts, lunges, leg press (machine), and calf raises.

    • Sets/Reps: 3 sets of 8-12 reps.

  3. Wednesday: Cardio and Core

    • Cardio: 30 minutes of running, cycling, or HIIT (High-Intensity Interval Training).

    • Core: Planks, Russian twists, and bicycle crunches (3 sets of 15-20 reps).

  4. Thursday: Rest Day or Light Activity

    • Go for a swim, take a yoga class, or enjoy a leisurely walk.

  5. Friday: Full Body Strength

    • Exercises: Deadlifts, push-ups, pull-ups, kettlebell swings, and planks.

    • Sets/Reps: 4 sets of 6-10 reps.

  6. Saturday: Cardio

    • Longer cardio session (such as a long run or hike) to build endurance.

  7. Sunday: Recovery and Stretching

    • Spend time on flexibility through yoga or gentle stretching.

Monthly Progression

In addition to your weekly structure, it’s important to adapt and evolve your routine

Preparation:

Monthly Progression

In addition to your weekly structure, it’s important to adapt and evolve your routine every month to continue seeing progress. This might look like:

  • Increasing Weights: Gradually increase the weight you’re lifting to build strength.

  • Change Exercises: Swap out exercises to target the muscles slightly differently and prevent boredom.

  • Rest and Recovery Focus: Incorporate recovery weeks where you lower the intensity to allow your muscles to repair and grow.

Strength Training: Machine Workouts vs. Body Weight Workouts

Both machine workouts and bodyweight exercises have their place in any fitness routine:

  • Machine Workouts:

    • Pros: Great for beginners as they guide movement and ensure proper form. Ideal for isolating specific muscle groups.

    • Examples: Pulldowns, leg presses, chest presses.

  • Bodyweight Workouts:

    • Pros: Improves functional strength, balance, and stability. Can be done anywhere and often engages multiple muscle groups.

    • Examples: Push-ups, squats, burpees, and lunges.

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