Have you ever started the year with a mile-long list of resolutions, hopeful and eager that this time you’ll finally get them done… only to look back when December comes and find out you didn’t complete a single one?
We hear you. We’ve been there too.
Among the countless resolutions people write down during New Year’s, fitness goals seem to be the most challenging. But maybe the problem isn’t you… it’s choosing the wrong goals to begin with.
Whether it’s setting unrealistic objectives like losing 20 lbs in a month, or starting without a clear plan, poor goal setting choices put you on a path of failure.
If you’re tired of letting another year pass by without making significant progress toward your goals, read our article and Set Your 2023 Fitness Goals.
Fitness Goals in 2023
Whether you’re looking to bulk up, lose those extra pounds, or complete a road race, get inspired by these measurable goals.
Bad goal: Gain Strength
Measurable goal: Squat my bodyweight for reps in perfect form by December 2023.
Gaining strength is an excellent goal for anyone wanting to improve their overall fitness and health. But simply setting the goal of "gaining strength" is too vague and will not give you a clear idea of what you want to accomplish. You want to give yourself a specific goal and deadline, then create a training plan to help you achieve it.
Examples of measurable strength gaining goals:
- Squat my bodyweight by December 2023
- Perform 5 unassisted pull-ups by December 2023
One of the simplest and most tried and true ways to gain strength is by following a progressive overload program - one that adds strain to each workouts to help your body continually build strength.
This can be as simple as doing extra reps or adding weight to each exercise. So, if you’re doing bicep curls with dumbbells, you would start with 10lb weights and gradually increase that by 5lbs at a time as you get stronger.
Don’t have easy access to free weights? A pair of adjustable dumbbells is great for at home workouts, so you can work toward your goals with no excuses.
Bad Goal: Improve Cardio
Measurable Goal: Run a 10K in under an hour by December 2023.
For those looking to improve their overall health, endurance, flexibility, and mobility, having cardio as a 2023 fitness goal is a must. Regular cardio exercise improves overall fitness levels while improving mental health.
Plus, since you don’t really need any equipment it can be done from virtually anywhere. Some great options include running, jumping rope, swimming, hiking, or HIIT workouts.
Examples of measurable cardio goals:
- Skip rope with no rest for 5 minutes by December 2023
- Run a 10K under an hour by December 2023
Weather keeping you indoors? This manual treadmill is a great way to still get your cardio in without leaving your house.
Gain Lean Muscle & Lose Fat
Gaining lean muscle while losing excess body fat leads to improved self confidence, strength, and endurance while also reducing your risk for illness.
By making this your 2023 fitness goal you’re essentially committing to making positive lifestyle changes that can have long-term benefits for both your physical and mental well-being.
Examples of measurable lean muscle / fat loss goals:
- Achieve a 18% or 22% body fat by December 2023 (male and female respectively)
Start by building a strength routine that works for your fitness stage and be sure to add plenty of cardio. Not sure what you’re into yet? Try this air bike for a challenging yet fun workout.
Read our blog: Body Recomposition: Lose Fat & Gain Muscle
Final Thoughts
No matter what the new year brings your way, focusing on your fitness is a must. Not only will it help you improve physically but also mentally and emotionally.
The best way to make sure you reach those goals is by setting yourself up for success. Be realistic about them, make a proper plan, and keep going!
