Setting Goals That Stick

As January rolls around, gyms fill with hopefuls eager to turn their New Year’s resolutions into reality. Whether you’re aiming to crush your first CrossFit Open, run a half marathon, lose some weight, or finally achieve a pull-up, setting appropriate goals is crucial to structured training and resulting success. But how do you set goals that stick—ones that truly motivate you and keep you on track when the initial excitement fades? Here’s your guide to meaningful and effective goal-setting for health and fitness.

1. Start with Your “Why”

Before you decide what you want to achieve, ask yourself why it matters. Your “why” is your deeper motivation, the thing that keeps you moving on tough days.

• Are you looking to feel more confident?
• Do you want to keep up with your kids?
• Is competing in an event or achieving a lifelong dream important to you?

For example, if your goal is to lose weight, think beyond the number on the scale. Is it about feeling strong and energetic? Improving your health markers? Let this drive your planning.

2. Make Your Goals SMART

A SMART goal is:

• Specific: Define exactly what you want to accomplish.
• Measurable: Include metrics to track your progress.
• Achievable: Set a target that’s challenging but realistic.
• Relevant: Ensure the goal aligns with your broader lifestyle and values.
• Time-bound: Set a deadline to create urgency.

Example: Instead of saying, “I want to get fitter,” a SMART goal might be, “I will complete my first unassisted pull-up by March 31 by following a structured strength program.”

Or “I will lose 10kgs by June by aiming to lose 2kgs per month. I will achieve this by increasing my training frequency and reducing my calorie intake”

3. Break It Down

Big goals can feel overwhelming. Break them into smaller, actionable steps. For instance:

• Big goal: Run a half marathon in 2025.
• Steps: Start with 3 runs per week in January, building up from 3km to 5km. Follow a 12-week training plan beginning in March.

Each mini-goal should feel achievable, creating a sense of progress and accomplishment.

4. Focus on Process, Not Just Outcomes

While outcomes (e.g., losing 10kg, hitting a PR) are great, they’re often out of direct control. Process goals focus on what you can control daily and weekly.

• Outcome goal: Squat 100kg by July.
• Process goal: Attend three strength training sessions per week and increase weights gradually.

By concentrating on the process, you’ll build habits that lead to long-term success.

5. Celebrate Milestones

Recognise and reward progress along the way. Did you consistently show up for your workouts this month? Celebrate! Hit your first double-under? Treat yourself to a new skipping rope or some gym gear.

Celebrating smaller wins keeps you motivated and reminds you that every step counts.

6. Be Flexible and Adjust as Needed

Life happens. You might get injured, encounter unexpected commitments, or realise your initial timeline was too ambitious. That’s okay. Adjust your goals rather than abandoning them altogether.

For example, if you miss a few weeks of training due to illness, revise your timeline and set new targets that reflect your current reality.

7. Build a Support System

Success is rarely a solo journey. Surround yourself with people who encourage and support you and your goals.

• CrossFit is known for its community focus, use this to your advantage with others who share similar goals.
• Partner with a friend to stay accountable.
• Share your goals with your coach, family, or friends so they can cheer you on (and give you a nudge if you’re struggling.)

In environments like CrossFit, the camaraderie and shared struggle often push athletes further than they thought possible.

8. Track Your Progress

Consistency is key, but so is reflection. Keep a journal or use an app to track your workouts, nutrition, and how you’re feeling. This helps you:

• Identify what’s working.
• Spot patterns that may hinder progress.
• Stay motivated by seeing how far you’ve come.

For example, if you’re working on improving your running time, tracking each run will help you see measurable improvement.

9. Avoid the All-or-Nothing Trap

Missed a week of workouts? Overindulged during the weekend? Don’t throw in the towel. One misstep doesn’t erase progress.

Adopt a growth mindset: learn from setbacks and recommit to your goals. Remember, progress isn’t linear, but persistence pays off.

10. Celebrate the Non-Scale Victories

In health and fitness, not all wins are about numbers. Pay attention to improvements in energy, mood, strength, stamina, confidence and technique.

Maybe your jeans fit better, or you’re no longer puffed climbing the stairs. These victories are just as important as hitting a specific metric.

Goal Ideas for 2025

If you’re unsure where to start, here are some sample goals tailored to different fitness interests:

• CrossFit Enthusiasts: “Achieve my first handstand push-up by June,” or “Complete Murph RX next Memorial Day.”
• Running Lovers: “Run a sub-25-minute 5K by April,” or “Increase my long runs to 15km by March.”
• Weight Loss Seekers: “Lose 5kg by May through consistent meal prep and three strength workouts weekly.”
• Muscle Builders: “Gain 2kg of lean muscle by August through a structured hypertrophy program and proper nutrition.”

Final Thoughts

Goal-setting is about more than ticking boxes. It’s about becoming the best version of yourself—one step, one rep, one run at a time. As you embark on your fitness journey this year, remember to:

• Stay connected to your “why.”
• Celebrate every win, no matter how small.
• Embrace the process and enjoy the ride.

Book a free 15-minute goal review with one of our coaches to discuss your aspirations and develop personalised strategies to achieve them.

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Here’s to a year of growth, grit, and smashing your goals! Let’s make 2025 your best year yet. If you need guidance or a supportive community, Ultra CrossFit is here to help every step of the way.

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