119 Goals For Fitness & Health (Practical Examples)

Goals For Fitness and Health

goals for fitness

I am a huge advocate of health and fitness. I love both of these topics very much. And I know from personal experience, that when I am doing really good with both of these realms of life, my entire life works in a much more synchronistic fashion.

I feel better about myself. The feel good endorphins are flowing. My body is fire in a way that it does when it is fed the proper nutrients. And I move thought life in much more efficient fashion!

I created this list so that we can all refer to it when we need some good ideas to spark our fitness back to life or to add another dimension to it. To keep us pushing the bar on ourselves. To help us reach a state of peak performance in a body that is rock solidly built in the kitchen as well!

Enjoy the list my friend.

1119 Fitness Goals Examples

General Fitness Goals For Men & Women

  1. I will commit to seeing my fitness plan as a lifestyle, instead of a diet.
  2. I commit to going to the gym 3 or more days a week, each week, for the next 6 months.
  3. I will go to the gym every single morning (same time) each workout so that I build up a good routine that I can stick to.
  4. I will attain my ideal body weight of X by X date.
  5. I will stretch and foam roll my muscles each day in the morning and at night to remain limber.
  6. I will do 50 push ups and 50 sit ups each morning with perfect form.
  7. I will run a walk/mile a day for the next 90 days.
  8. I will jump rope for 10 minutes a day for my cardio time.
  9. I will punch a punching bag and speedbag for 15 minutes a day.
  10. Run a 5 K within the next 4 months.
  11. Burn 1000 calories in one workout, once per month.
  12. Learn to dead lift and squat with perfect technique.
  13. Become limber enough to touch your hands completely behind your back.
  14. Perfect the handstand and even do hand stand pushups up against a wall.
  15. Do 100 kettlebell swings each workout.
  16. Complete a Spartan Race or Tough Mudder.
  17. Touch the rim on a basketball hoop or even dunk!
  18. Try one new workout every single month for the next year.
  19. Get a workout buddy that can provide you with an accountability partner to help push each other.
  20. Get in 10,000 steps per day at minimum.
  21. Add more high intensity workouts (HIIT) into your workout program.
  22. Become so limber that you can touch your hands to your toes. Or even touch your palms to the ground.
  23. Hold a plank for 60 seconds for 3 sets, each morning.
  24. Try one new workout class per week. At your gym or though local fitness boot camps.
  25. Compete in a bodybuilding, physique or bikini show.
  26. Read one positive article a day on fitness to keep your mind primed for positive health and fitness.
  27. Always take the steps when the option to take the elevator presents itself.
  28. Park further and walk to get some extra steps in.
  29. Do more workouts at work and at your desk.
  30. Stand up more at your desk to avoid getting tight hip flexors.
  31. Commute by walking as much as you can to things like the convenience store, coffee, the library, etc.
  32. Increase your intensity in the gym. If you are going at a 6, up your intensity to a 7 or eight.
  33. Do cardio that is out of your norm. If you do mostly stair-stepping start riding the bike or rowing on the row machine.
  34. Workout while watching TV and in between commercial breaks.
  35. Do more mobility work before and after your workouts.
  36. Prime your body for proper movement before each workout, doing similar body weight movements that will mimic the movements you will be making with weights.
  37. Do a full 5-10 minute warm up and cool down before and after each workout.
  38. Envision how I want my body to look and my fitness goals each day. In the morning or even during the workout.
  39. Do more core workouts to create a rock solid core.
  40. Join a softball or sports team in the area of create better fitness and comradery.
  41. Eat more variety in your food. A good rule to try and hit each week is to eat 30 different types of foods.
  42. Get up from the floor with out using your hands at all.
  43. Do exercises that increase your grip strength.
  44. Find workouts that challenge you and are fun. Then do them at a high level of intensity!
  45. I will add 50 pounds to my deadlift and squat in the next 6 months.
  46. I will do all unilateral training for the next 6 to 9 weeks to switch my routine up.
  47. I will place more time under tension on my muscles with all my sets lasting 40-60 seconds each.
  48. I will take 60 seconds off my mile time in the next 6 months.
  49. I will do an hour of cardio per day fore the next 6 months.
  50. I will do more exercises that are out of my comfort zone like pistol squats, front squats, sumo deadlift and squats, lunges,
  51. I will do 2 balance exercises each workout to challenge my body in different ways other than just lifting weights.
  52. Do sets each workout that involve pause reps.
  53. Do more rope climbing.
  54. Workout outside more often.
  55. Integrate swimming into the workout routine and swim 1/2 a mile total, twice per week.
  56. Master doing a front and back flip while standing still.

Fitness Goals For Men

  1. I will add 10 pounds of muscle in 12 months.
  2. I will add 2 inches of my legs in the next 9 months.
  3. I will stretch every single day to add depth to my squat.
  4. I will gauge my body to see what areas I need to grow more to create a more aesthetic physique and work that muscle group with 8 extra sets per week.
  5. I will add one inch to by biceps in the next 6-12 months.
  6. I will work on my abs 3 days a week to add more definition to them.
  7. I will attain the level of 10 percent bodyfat by X date, and maintain this body fat percentage for 6 months.
  8. I will hit legs hard twice per week.
  9. I will integrate more circuit training in my workout, doing supersets and drop sets to keep my heart rate up and my volume high.
  10. I will learn how to perform a full muscle up.
  11. Get up to doing 10 full pull-ups without assistance for 4 sets. (If you can do this, master the weighted pull up starting with 25 pounds)
  12. I will perform a one arm pushup within the next 60 days.
  13. Reach a double body weight squat and deadlift. (If you have attained this already, then make it a goal to do triple!)
  14. Hit calves more often to balance out the physique.
  15. Move pain free inside and outside of the gym.
  16. I will do more box jumps to switch up my routine and help be more explosive.
  17. Bench press 150 percent of your body weight.
  18. Complete more standing presses and clean and presses. (Try completing a standing barbell presses loaded with as much weight as you weigh)
  19. Integrate hip thrusts and other movements that target glutes. (Forgotten muscle group for the fellas!)
  20. Increase your vertical jump by 2 inches.
  21. Run a faster 40 yard dash.

Fitness Goals For Women

  1. I will take 2 inches off my waste through extra cardio/diet in the next 3 months.
  2. I will build an inch to my glutes in the next 6 months.
  3. I will gauge my body to see what areas I need to grow more to create a more aesthetic physique and work that muscle group with 8 extra sets per week.
  4. I will work down to 15 percent body fat and maintain this level of fitness for 6 months. (Or simply start at decreasing 5 percent body fat at a time)
  5. Increase strength in the gym by 20 percent in the next 6-9 months.
  6. Move pain free in and outside of the gym.
  7. I will add 3 pounds of muscle to my frame in the next 12 months.
  8. I will integrate more circuit training into my workouts to get my heart rate up.
  9. I will workout out my least favorite body part just as much as every other body part to make sure I am build a balanced physique.
  10. Ignore social norms about what a women is supposed to look like. Strong is sexy!
  11. Master one yoga pose per month.
  12. Do more sprinting either on the treadmill or outside to build more explosive strength.

Health Goals

  1. I will improve my immune system by taking a daily vitamin and probiotic.
  2. I will do intermittent fasting for the next 90 days only eating between 12 PM & 6 PM.
  3. I will drink a green smoothie with adequate vitamins and minerals each day in the morning.
  4. I will do a detox every ninety days to cleanse my organs and intestinal track.
  5. I go meatless for the next 90 days.
  6. I will 50 percent of the meat I am normally consuming for the next 90 days.
  7. I will supplement my diet with a healthy protein powder in order to up my protein intake.
  8. I will eat 3 full meals per day.
  9. I will consume 80 percent of my meals in the form of home cooked meals.
  10. I will prepare my meals for the week every 3 days. So that I eat only meals I am making.
  11. I will count my calories each day, making note of everything I eat with a calorie tracker like: My Fitness Pal
  12. I will monitor my health by getting regular checkups and updated blood work to help maintain excellent health.
  13. I will drink a gallon of water per day for the next 6 months.
  14. I will go on a hike twice a week to get my heart rate up.
  15. I will get 30+ minutes of sunlight per day to get a good amount of vitamin D.
  16. Get 8-9 hours of sleep each night.
  17. To engage in one act of self care per week. Resource: 61 Self Care Ideas
  18. Take a 20 minute cat nap each day.
  19. Do not drink any of your calories, only water.
  20. Do 10 minutes of deep breathing each morning for the health benefits as well as to prime yourself into a calm state for the rest of the day.
  21. Eliminate sugar from your daily diet, 5 out of the 7 days a week.
  22. Meditate each morning for 15 minutes.
  23. Develop a good morning routine to get you started on the right track. Resource: 51 Morning Rituals Examples
  24. Develop a good night routine to wind you down and prime your mind for good sleep. Resource: Personal Night Routine
  25. Write in a daily journal to help you let go of things and find peace over matters that are troubling you.
  26. Learn to cook one new recipe per month.
  27. Use olive oil to cook since it is healthier than other oils.
  28. Keep healthy snacks with you to eat when you are tempted to eat out.
  29. Learn how to read labels.
  30. Keep the house stocked with healthy and wholesome foods. Shopping once a week and planning out what you will need to so you can have all you need for a healthy week.

Conclusion To Fitness Goals

So there we are my friend. A list compiled just for you on examples of fitness goals and health goals that you can use to create your own personal list of goals. I hope this list provided you with some good ideas that you can use to really up your game in and outside of the gym.

Share with me which ones were your favorite. Along with what area of fitness and health you are most excited about getting better at!

Let’s chat in the comment section below!




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