How you can Set Exercise Goals


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How to set Fitness SMART goals

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When Workout Goals Suck!!

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How to Set Smart Goals for Weight Loss and Exercise

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Choose Your Fitness Goals. Completing all your planned workouts for the week. Doing something active every day.

Using a tracker and trying to get a certain number of steps. Standing up and stretching or walking every hour. Taking a walk after dinner instead of watching TV. That takes a month or two and requires some dedication, so set goals that will keep you motivated throughout this crucial beginning period.

Write your goals down and keep an activity log to make. Workout Goals You Can Set Right Now. There are two things you can do to start setting fitness goals.

Write down three ways your life will be better if you achieve your exercise goal. Write down three challenges you’re likely to encounter (bonus points if you include ways to deal with them). Setting a group goal first requires listening to individual interests and priorities, within the group or from the wider community the group is seeking to serve, and then establishing set and shared actions to help the group achieve the desired end goal. Creating group goals can be very empowering and motivating.

A measurable, attainable goal could be, “I will lose 7% of my body weight.” Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.

Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. Some highly motivated people may be able to achieve weight-loss goals they set before the pandemic struck. But during the coronavirus crisis, managing your weight is a more realistic goal.

The goal setting exercise I’m about to share with you is much more realistic, effective and creative. It’s called Advertising. The “Average Perfect Day.

Inside the Activity app, you can view how close you are to meeting each of your goals. In order to meet all three goals, you’ll have to stand for at least one minute each hour for 12 hours, exercise for 30 minutes, and meet your calorie goal for the day. You can check your progress with the Activity app whenever you’d like.

Open the Activity app on your Apple Watch. Go to your rings, then firmly press the screen. Tap to increase or decrease the number of active calories for your daily Move goal.

Having a solid fitness goal is an amazing way to power you towards success, but not all #goals are created equal. While it’s great to have an end-game in.

List of related literature:

Review the goals you set for yourself in exercise 6.1 and then complete the following (you may choose to write your plan below, on a separate piece of paper, or on your computer or other device).

“Cruise Control: Understanding Sex Addiction in Gay Men” by M S W Robert Weiss, MSW
from Cruise Control: Understanding Sex Addiction in Gay Men
by M S W Robert Weiss, MSW, 2013

Make sure that the goals you set are specific, measurable, realistic, and achievable, taking into account your overall health, your current level of fitness, your doctor’s advice, your age, the resources available to you, your time limitations, and your personal interests.

“The Relaxation and Stress Reduction Workbook” by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
from The Relaxation and Stress Reduction Workbook
by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
New Harbinger Publications, 2008

After completing the first step, make a list of your general fitness goals.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones and Bartlett Publishers, 2005

In the Goals section, select Exercise to open the Exercise Goals screen.

“Fitbit For Dummies” by Paul McFedries
from Fitbit For Dummies
by Paul McFedries
Wiley, 2019

Fill it out and put it up on your bulletin board or refrigerator—or create your very own BodySpace profile online and add your goals there.

“The Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

You can also do this with an exercise partner, or ask your trainer or a friend to give feedback on your progress and motivation, once a week, for example.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

Make sure that the goals you set are realistic and achievable, taking into account your current exercise level, the resources available to you, your time limitations, and your personal interests.

“The Relaxation & Stress Reduction Workbook” by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
from The Relaxation & Stress Reduction Workbook
by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
New Harbinger Publications, 2000

Once you have set your goals, you can identify the specific activities that will help you achieve them (like exercise and diet for the weight goal, or outbound calls for the sales goal).

“The 5 Choices: The Path to Extraordinary Productivity” by Kory Kogon, Adam Merrill, Leena Rinne
from The 5 Choices: The Path to Extraordinary Productivity
by Kory Kogon, Adam Merrill, Leena Rinne
Simon & Schuster, 2016

To make a plan that will help you achieve your personal goals, you can consult a high school or college coach, attend an exercise class, or follow the plan in one of the how-to books or authoritative Web sites that have been written for almost every activity.

“Health and Wellness” by Gordon Edlin, Eric Golanty
from Health and Wellness
by Gordon Edlin, Eric Golanty
Jones & Bartlett Publishers, 2009

Set specific goals.

“Examination Paediatrics” by Wayne Harris
from Examination Paediatrics
by Wayne Harris
Elsevier Health Sciences, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • this is good information but while teaching us that you can work the smart plan it is also unfair to tell us how long you thing it will take someone to loose weight. Our body type is different and also the way we work. yes you can lose 20lbs in 4 months. and yes i have lot 7lbs in a week through change of die and exercise. but loosing more than that wasn’t my goal. anyway thanks for the info.

  • Not long ago i made an unrelated decision to stop chasing the numbers dragon. Just like Jeff says in this video. My goal these days is simply to show up every day and murder myself in the gym. I have to agree with Jeff. Numbers dont matter. Effort matters. Now its me vs. me. No more, no less. Get some, self.

  • Hello! Have you heard about the Fat Blaze Factor (search on google)? Ive hear a number of fantastic things about it and my mate burned alot of excess fats with it…

  • Jeff, Ramadan is this month pls do a video explaining the diet and workout routine. I’m studying medicine in Russia, I have been working out for 1 year now and I weigh 60kg. The eating window is pretty short here, about 5 hours from 10pm to 3am. And my gym closes at 10pm so I will have to work out being dehydrated. How do I do it??

  • A great video! I love how you dive in to you need to create a goal that you’re really driven by and wake up in the morning thinking about!

  • That music though <3 Kinda creepy, but also nice, and at the start of the vid it actually does remind me of a horror movie:D Jeff is always full of surprises.

  • Thanks a lot for this one.. as a beginner I was looking for some direction on how to set my gym goals and your video helped.. a few more examples would’ve helped better though.. thanks again

  • I’ve been watching videos across this YouTube page for the past few days now. I have a shift pattern in which I work 4 on 2 days off. Then 3 on 2 off nights. 3 on 2 off days. 4 nights then 8 off then back to square one. Does any training plan or eating habit need to be changed or done differently as I work night shifts. All shifts 12 hours in which they are 6-6 whether day or night.
    Thanks for any feedback much appreciated

  • @ATHLEAN-X can you do a video on whether or not exercise machines in gyms actually work or not? I’m sure they work, but i’m not sure on how well they work or if I should invest time using them.

  • Jeff, I wanted to ask a question that there are various types of fat burning tablets in the market. Should I buy them for accelerated fat reduction?

  • I haven’t seen this side of Jeff and I tell you what, I LIKE IT! Great job Jeff with everything you do not only do you educate your viewers, but you motivate them as well. THANK YOU JEFF!

  • It always makes me feel more comfortable when I see the speakers eyes move with the text. Really shows that you know your stuff.

    You know what they say: “Best way to teach someone about something is to read it off a TelePrompter.”

  • Dear nikhil brother kai log khte h ki ek week main ek din ek muscle ko train karne se muscle gain nhi hoga plzz aap pure week ka workout programme banao na please taki hme pta chl sake kis din kya train karna h aur jisse ki mai apna muscle gain kar saku please bhai please �� ��

  • no bull.just truth,amazing video and cool, you doing the impossible,for beginners I mean.not advanced like day at a time doing what your body can, until you beat it,all true make each day workout simple not complicated. thanks

  • Am probably watching this video for the 100th time since it had been released 3 months ago.
    May it be in terms of workout goals or study goals or career goals, you are a massive inspiration for me Jeff.
    Do not know if you will be reading this comment but really thought you should know that.

  • I got one goal and one goal only. I want to always be better than myself. Everyday I want to surpass my “yesterday me” that keeps me going for ever instead of setting a goal like “bench x amount of lbs” and being done with it after doing it.

  • jeff. i have a friend who has a problem on his right shoulder so his doctor told him that he can’t lift heavy but still allowed to go to the gym. so he searched on google about anything in order to gain mass even though he has a shoulder problem and it always says that “if can’t lift heavy the alternative way is to do a low weight high rep workouts in order to gain muscle”. so my question is:
    1. is this appropriate? there are cases in the net that when theres a problem and can’t lift heavy should go low weight high reps
    2. by doing low weight high rep, can it still achieve a fit body like yours?
    3. if not(just in case) is there any other option to gain muscle?
    4. what type of exercises should he do? or should he still do the ordinary ones like bench press as long as it’s in low weight high rep(well if it would still gain him muscle mass)

  • Jeff, not sure if you already answered this, but I have a question: after a workout, how long is it healthy to be sore? 2 days? 3 days? If I’m sore for a week after a leg workout, does that mean in doing something wrong?


  • any help you can give for those of us with rods in our thoracic spine? I can’t bench press normally since I can’t arch my back. and some bent over exercises are to much stress on the rods

  • My favourite video by him all time, i listen to this everytime i work out. It pushes me to the next level. And i begin to not obsess with numbers but obsess with effort. Using everything he taught me about every single body part. I am now front levering, face pulling, deadlifting, squatting, benching, unilateral training, power lifting, calisthenics, cable crossovers, weighted chins, everything he has mentioned in every video since the xbox days and even before. Ive done them all. I was watching this guy since he was in a gym showing a cable excerise that involved alot of throwing movement patterns, suggesting this was made for his athletes who played baseball. I love this guy man hes my fitness dad

  • with this background song, I thought I was watching a Batman movie. (Jeff looks like Chrsitian Bale there). That is not a negative thing! IT just made the video that more epic, imo! =)

  • Hey Jeff,

    My name is Paul I am 20yo, 175cm, 73kg and I’m doing gym for 1.5 years. I’ve taken in the beginning serious mass from ON and creatine from BSN and gym 5 days a week. I haven’t took any supplements since 6 months. While I started doing gym and until now I have experienced palpitations that got worsen while the time passed until I developed some tachycardia where my heart suddenly beats chaotic fast at rest and it returns to normal suddenly.

    Are there any trigger factors that might have caused my problems?
    If you can answer me I would be so grateful!!

    Also you can do a video on this subjects as many young people I think they suffer heart problems that they’re not aware about!

  • Hey Jeff! This might sound ridiculous but I want to hear it from an experienced person like you. Does sex or masturbation have an effect on gains? Well there are a lot of evidences that support that it affects the gains and also others that say it doesn’t. I would like to hear from you regarding this topic.

  • Hey Coach Jeff I have a exercise request. Can you demonstrate how to do a proper front squat? I was just in a forum discussion that vinnierehab had posted on Instagram that said the knees going over your toes is “healthy and Ok” while doing a front squat. Now I know depending on the length of your legs, the bones, that the knee going over the toes is possible, but is it healthy for the knee at a very low depth in a front squat? People were saying also that doing Olympic front Squats is where the knees are suppose to go over the toes, and I just want a more professional opinion. I follow and trust your knowledge for its helped me improve in many ways, so if you get a chance can you do a video on this please? Thanks coach

  • Please Jeff the SONG! And thank you for everything bro! You helped me more than any youtuber here. I achieved my strength goals and now I am set out to the aesthetic goals which is 240 at 7% yes I know that is crazy and yes I am natural but I will achieve it one day.
    How? Same thing I did with my strength, I never thought in my life time that I would be dumbbell pressing 120s to 130s and benching 400s, squating 415s and dead lifting 700 at 240 pounds at 12% BF. Took me years but it was dam worth it! I had my falls but I got back up and continued. Now a new goal looking absolutely phenomenal to the point where no one will believe I did it natural. God bless Jeff from the bottom of my heart fam!

  • You should do a workout using only free-weights, some of us don’t have all of the equipment to try some workouts that you post that we would like to.

  • Hi bro. You work hard, keep it up. My question is should we do abs training for belly abdomen or first we need to reduce the body fat percentage. Since 2 years working hard I have Lost 10kg. I don’t do abs training much. I do only plank. Please give u r feedback so I can schedule abs training in my week work out. I don’t do proper diet but don’t eat junk food. I have chicken, paneer. “Eat rice at night, can’t help it”.

  • Hey Jeff, shooting a straight arrow here: will the program from your website be customized for me specifically like in you will get to understand my full anatomy, and then create a program from that? OR is it one program fits all?

  • Bhaiya main bahaut patla hu but i have 4 pack abs kya main muscle building ke sath 6 pack abs bana sakta hu ( i am 14 ) don’t consider my age but it’s a general question

  • Bro, I am a 17 year old boy with 6’2″ height and skinny with a little belly fat. Bhai bas ab gym join karne ka soch Raha hu but diet related confusion h how to start although I have been watching videos related to it(weight/muscle gain)…if you could guide me toh acha hoga ��

  • Nikhil i have just started going to gym,I am doing fat loss and I know the knowledge of macros I need 115g of protein but I’m only taking 40g of protein but still I’m in caloric deficit.will I be able to lose fat?

  • Hello brother
    weight loss ke liye abhi water diet kar rahe he fast result k liye or bright side channel me bataya he safe he aap kya bolte ho iske bare me plz suggest me

  • this video actually motivated me!! i’ve been trying to get abs for so long and i’ve always had a toned stomach but can’t get it past that! hopefully i can get to look like u

  • Pernilla… er, how do I get abs like yours? LOL! You’re crushing it Pernilla! So excited for you. Keep up the great work! I hope to see you next year!!