How to Set Realistic Fitness Goals
Setting fitness goals may feel like a huge undertaking, but it doesn't have to. At YYC CYCLE, our approach is less like a strict set of rules and more like a friendly roadmap to help you feel your best. The key is to find what works for you and your life so you can build habits that last.
The most effective approach is to create a personal plan that focuses on how you want to feel—not just on a number you want to hit. Shifting your mindset makes the journey more enjoyable and, if you're just getting started, helps you prepare for your first class.
Forget the Scale & Find Your Why
Before you jump into the details, take a moment to think about what you truly want from your fitness routine. Goals tied to your overall well-being are often more powerful than a number on the scale.
When you connect your efforts to how you want to feel, motivation often follows, and you can find more fitness inspiration to keep you going.
You can consider:
Want more energy to play with your kids or keep up with friends on a hike? Aim to do your first push-up, hold a plank for a full minute, or ride a bike up a hill without stopping.
Want to track physical changes? Notice how your favourite clothes fit, rather than watching the scale.
Make Your Goals SMART
The SMART method is a simple tool to give your goals more clarity and direction. It helps you turn a vague idea like "get in shape" into a clear, actionable plan that you can actually follow.
Specific
Get clear on exactly what you want to do. Instead of a general goal, name the activity and when you'll do it. For example, a vague goal is "get fit," but a specific one is "I will go to a spin class in Calgary twice a week."
Measurable
You need a way to see your progress. Attaching numbers to your goals helps you track how far you've come. You can jot down your workouts in a journal or use an app to see your consistency build over time.
Attainable
Your goal should challenge you but still be within reach. If you're new to fitness, aiming to run a marathon next month is probably not the kindest goal. Starting small helps you build up your strength and endurance.
Relevant
Make sure your goal actually matters to you. If you dislike running, a goal to run a 5k might not stick. Choose activities you genuinely find fun or rewarding, maybe even led by a team of trained Motivators, to help you stay motivated.
Time-Bound
Give yourself a deadline. A timeframe creates a sense of purpose and helps you stay on track. For instance, you could aim to hold that one-minute plank by the end of the month.
Create Short, Medium, & Long-Term Goals
Breaking your big ambitions into smaller pieces makes them feel much less overwhelming. Our approach gives you quick wins to celebrate along the way, which helps keep your motivation high for the long haul.
Short-term goals (1–4 weeks): Drink two litres of water every day for a week or stretch for 10 minutes after each workout.
Medium-term goals (2–6 months): Complete a spin class 2 to 3 times a week for three months straight.
Long-term goals (6+ months): Finish a 5k race or feel strong and energized throughout your daily life.
Focus on Actions You Can Control
You can't always control the results—like how quickly your body changes—but you can always control your actions. Put your energy into building consistent habits, and you will see progress over time.
Create a Consistent Schedule
Treat your workouts like important appointments. Put them in your calendar and protect that time. Consistency is more important than intensity, especially when you're just starting out.
Find a Workout You Actually Enjoy
You are much more likely to stick with something if it feels like fun. Try different activities until you find what clicks for you. It could be dancing, lifting weights, hiking, or a group fitness class at a studio with great music.
Plan for Rest & Recovery
Rest days are just as important as your workout days. Your body needs time to repair and get stronger. Aim for at least one or two rest days each week. A light walk or some gentle stretching is a good option for these days.
Celebrate Your Progress & Be Kind to Yourself
Your fitness journey is yours alone, and it won't always be a straight line. The most important thing is to keep showing up for yourself and to celebrate how far you've come, no matter how small the step.
Track Your Wins: Big & Small
Did you add a little more resistance in class? Did you make it to your workout when you felt tired? Acknowledge every effort. Keeping a fitness journal can be a helpful way to look back and see all your progress.
Reward Your Effort
When you hit a goal, treat yourself to something that supports your journey. Think about a new water bottle, comfy workout clothes, or even a massage. This helps reinforce your positive new habits.
Give Yourself Some Grace
Everyone has an off day or a week that gets too busy. If you miss a workout, don't sweat it. Just get back on track with the next one. Progress is about what you do most of the time, not what you do once in a while.
Find Your Community
Remember, the goal is to feel stronger than you were yesterday. At YYC CYCLE, every class is a chance to move your body and celebrate what you can do. Find a spin class in Calgary that fits your schedule and start building a routine you love.
