Are Your Fitness Goals on the Right Track? Here’s How to Transform Them

Achieving your health and fitness aspirations often requires more than just a desire for change. It demands a structured approach—a strategic formula that organises your efforts effectively. In this article, we’ll explore three essential strategies, as presented by John Berardi, PhD, CSCS, the co-founder of Precision Nutrition, to help you refine your ‘bad’ fitness goals into ‘good’ ones.

The journey to getting fit begins with a fundamental question: What are your fitness goals? While it seems straightforward—listing how many pounds you want to lose or the pant size you aspire to wear—the reality is that many people struggle to articulate their true objectives.

Setting goals can often feel overwhelming, and without clarity, you may find yourself lost in a sea of “shoulds” and unrealistic expectations. This confusion can lead to frustration and hinder your progress. That’s where effective goal-setting comes into play. By defining clear and actionable goals, you create a roadmap that not only guides your efforts but also empowers you to take consistent action.

When asked about fitness goals, many people focus on outcomes. For instance, they might say, “I want to lose 20 pounds” or “I want to lift a certain weight.” While these aspirations are valid, they often leave out the critical steps necessary for achieving them.

Outcomes are influenced by numerous factors beyond your control, such as busy schedules, health issues, or external circumstances. Instead of fixating on these uncontrollable outcomes, shift your focus to behaviour goals—specific actions you can take consistently. For example, if your outcome goal is to lose weight, your behaviour goal might be to eat mindfully at each meal or incorporate regular exercise into your routine.

To set effective behaviour goals, identify one outcome you desire and then list the skills required to achieve it. Finally, determine actionable steps you can take today to develop those skills. By concentrating on what you can control, you’ll find greater success and motivation in your fitness journey.

Many individuals set goals centred around what they want to avoid, such as “I want to stop eating junk food” or “I want to quit smoking.” While these avoid goals seem straightforward, they can lead to resistance and frustration.

Instead, consider shifting to approach goals—positive actions that draw you toward desired outcomes. For instance, rather than focusing on avoiding junk food, you could set a goal to incorporate healthy snacks, like fruits and vegetables, into your daily routine. Approach goals emphasise what you want to gain rather than what you want to eliminate, fostering a more positive mindset.

To create effective approach goals, start by identifying a habit you wish to avoid. Next, brainstorm positive habits that can replace it. Finally, determine one small approach goal you can implement today that aligns with your new habit. This shift not only makes your goals more attainable but also encourages you to focus on the benefits of your new behaviours.

Performance goals, like wanting to achieve a specific ranking or score, can be motivating but often leave you vulnerable to external pressures. These goals can lead to disappointment if circumstances don’t align with your expectations. Instead of chasing performance goals, consider adopting mastery goals that prioritise personal growth and enjoyment in the process.

Mastery goals focus on gradual improvement and skill development, allowing you to celebrate your progress, regardless of external validation. This approach cultivates a positive mindset that emphasises learning from experiences, even setbacks.

To implement mastery goals, think about the skills you want to improve. Set specific, incremental goals that challenge you while remaining enjoyable. By focusing on mastery, you’ll find lasting motivation and satisfaction in your fitness journey.

Setting effective fitness goals is not just about desire; it’s about creating a structured plan that emphasises what you can control. By transforming your outcome, avoid, and performance goals into behaviour, approach, and mastery goals, you’ll set yourself up for success and empowerment.