Setting goals for exercise is an excellent way to track your short- and long-term success. Goals give you something to shoot for, and can be an incentive for some sort of reward. When you set goals, they do need to be realistic, so setting a goal such as winning the Boston marathon in six weeks even though you have never run a mile is probably not the best way to set yourself up for success. Consult your physician before beginning any diet or exercise program.
Setting Goals
Step 1
Plan lifting-related goals for gym work, such as bench press a specific weight in a certain amount of time. This gives you a number to work back from and plan a specific training program to achieve this. Compare what others of your relative age, weight and gender are lifting so your goal is realistic. This can be something as simple as a small increase every week, or an increase of 100 lbs. by the end of the year.
Step 2
Set endurance goals. If you are running the mile, aim to shave one second off of your time every week. If you are running a marathon, aim shave 5 percent off of your time, and plan your training to peak for this by allowing enough training runs in-between now and your marathon.
Step 3
Set physique-related goals. If your goal is to gain weight, aim to gain 1 lb. a week. If your goal is to lose body fat, aim to drop 1 percent body fat a week.
Step 4
Train to increase your exercise intensity. Aim to lift a greater percentage of your one-repetition maximum on all lifts until you are training with at least 75 percent of your one-repetition maximum. Aim to complete the same workout in less time, keeping all of your rest periods under 90 seconds. If you can do both of these, you will increase your testosterone production and decrease cortisol levels, which means you will build more muscle but be less likely to store fat.
Step 5
Train to increase your speed in a manner not directly related to your goals. If you are running a marathon, train to increase your mile time. If you run the mile, train to increase your 5 km time. This may not directly benefit your long-term goals, but can benefit your off-season cross training.
Tips and Warnings
- Keep a journal to track your progress. This can be something as simple as a spiral notebook, or joining a virtual community of people with similar goals.
- Do not rationalize reasons for making your goals easier.
Things You'll Need
- Training journal
- Pen
References
- "European Journal of Applied Physiology"; Acute Hormonal and Neuromuscular Responses to Hypertrophy, Strength and Power Type Resistance Exercise; George O. McCaulley, et al.; March 2009
- "Fiziol Cheloveka"; Acute Testosterone and Cortisol Responses to High Power Resistance Exercise; Andrew Fry & Charles Lohnes; July-August 2010
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