Examples of Measurable Goals
- Strength: “Increase my bench press by 10 lbs (from 100 to 110 lbs) in 4 weeks”.
- Cardio: “Run 1 mile in under 10 minutes in 8 weeks,” or “Walk 10,000 steps daily for 30 days”, “Go on five hikes”.
- Endurance: “Hold a plank for 60 seconds in 2 months” or “Walk for 30 minutes two times every week”.
- Consistency: “Complete 3 strength workouts (30 mins each) every week for 6 weeks”.
- Body Composition: “Reduce waist measurement by 1 inch in 3 months,” or track body fat % monthly.
- Health Metrics: “Lower resting heart rate by 5 bpm in 2 months” or improve sleep quality.
- Doable: Like be able to get up from the floor with no hands
How to Make Goals Measurable
- Identify a Metric: Choose what you’ll track (weight, reps, time, distance, body measurements, steps, etc.).
- Set a Baseline: Record your starting point (e.g., “I can currently lift 50 lbs for 10 reps”).
- Define Increments: Break down the goal into smaller, trackable steps (e.g., add 5 lbs each week).
- Use Tools: Log data in a fitness app, journal, or use trackers like smartwatches.
- Track Progress: Regularly record your workouts to see how far you’ve come.
Key Takeaway
Measurable goals provide tangible proof of progress, making it easier to stay motivated and adjust your plan when needed, ensuring you know exactly how you’re improving.
