We’ve all probably had a fitness goal at one point in our lives.
- Lose five or ten pounds.
- Run a 5K, half-marathon, or even a marathon.
- Join a gym—and go twice a week.
According to a January 2024 Statista survey, more than 40 percent of respondents wanted to lose a certain amount of weight, while just under one third cited muscle gain as one of their top fitness goals. It’s also estimated that 43% of people give up on their fitness goals within one month of making them.
Like many other goals, we might feel a sense of enthusiasm, motivation, or even excitement after first setting a new fitness goal. Then, reality sinks in. You may end up working late one night, which means you won’t have time to cook that meal you’ve bookmarked for dinner—let alone go to the gym.
Maybe you’ve renewed your gym membership again but you’re not sure what you’d actually do once you get there. If you’re like many people with new fitness goals, going to a gym can induce anxiety and feel intimidating.
Inevitably, instead of feeling motivated and confident about achieving your fitness goals, that motivation simmers into guilt and shame instead. Fitness goals can feel like a vicious cycle that’s impossible to avoid—and with 2025 just around the corner, those New Year resolutions are creeping back into the back of your mind.
We’re here to help take away the cringe from fitness goals—and we have the right dose of a fresh mindset, helpful and accessible resources, and self-conpassion to help hold you to them in a healthy (and happy) way.
15 common fitness goals for 2025
Before we dive into the goals itself, it’s important to first acknowledge how to set goals (fitness or not!). Whether you’re a regular goal getter or a newbie at setting goals, it’s likely you’ve heard of SMART goals<<link to new blog>>.
For example, let’s say you’d like to set a goal of being healthier in 2025. Leaving a goal too vague or open-ended can inevitably lead to failure. Why? It’s not specific or measurable. There’s little to action on with too much ambiguity.
Instead, think about ways you can use the SMART goals framework to help set yourself up for success even before you make behavior and physical changes. That way, you’re starting off 2025 on the right foot.
Health & wellness fitness goals
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Lose 10 pounds in three months: Focus on a balanced diet and exercise plan to create a sustainable calorie deficit.
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Gain five pounds of muscle in three months: Incorporate strength training 3-4 times a week and prioritize protein intake.
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Run 30 minutes without stopping: Start with interval training and gradually increase running duration.
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Touch your toes in eight weeks: Practice yoga or stretching routines 3-5 times a week to enhance flexibility.
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Correct rounded shoulders or posture: Perform posture-improving exercises like rows and stretches to strengthen back and core muscles.
Performance fitness goals
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Run a 5K in under 30 minutes: Build endurance with weekly training plans that include tempo runs and sprints.
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Deadlift your bodyweight in 12 weeks: Follow a structured strength training program with progressive overload.
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Perform 10 consecutive pull-ups or push-ups: Start with assisted pull-ups or resistance bands and progress weekly.
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Hold a one-minute plank: Gradually increase your hold time during core workouts.
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Double your vertical jump: Train with plyometric exercises like box jumps and depth jumps twice a week.
Lifestyle & mental health-related fitness goals
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Exercise three times a week for two months: Set a schedule with specific workout days to build consistency.
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Relieve stress with 20 minutes of yoga or meditation daily: Use apps or videos to guide relaxation and mindfulness practices.
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Plan a hiking trip: Train for a 10-mile hike by walking with a loaded backpack and increasing distance weekly.
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Play soccer with your kids every weekend: Build fitness and bond with family through active play.
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Commit to walking outside every day: Include low-impact strength training, balance exercises, and daily walks to maintain mobility and health.
Why is fitness important?
Fitness is essential because it impacts nearly every aspect of life, from physical health to mental well-being.
First, active people generally live longer. Regular exercise strengthens the heart, improves lung capacity, and helps maintain a healthy weight, reducing the risk of chronic diseases like diabetes, hypertension, and heart disease. Beyond the physical benefits, fitness boosts mood by releasing endorphins, alleviating stress, and improving sleep quality, which enhances overall mental health.
It also fosters resilience, enabling you to handle daily challenges with more energy and focus. Whether your goal is to run a marathon, play with your kids, or simply feel stronger and more confident, prioritizing fitness creates a foundation for a healthier, happier, and more fulfilling life.
A 5-step guide to setting (and sticking) to your fitness goals in 2025
1. Set clear and achievable goals
Start with specific, measurable, and realistic goals that are broken down into short-term and long-term objectives. For example, instead of saying, "I want to get fit," aim for something like, "I want to lose 5 pounds in two months by walking 30 minutes daily." Clear goals give you direction and motivation.
2. Create a fitness plan
Map out your workouts, rest days, and milestones in a fitness planner. This tool helps you stay organized and track progress, making it easier to stay committed. For example, write down your weekly schedule with specific activities like "Monday: 30-minute run" or "Wednesday: yoga class." Seeing your plan in writing keeps you accountable and motivated.
3. Build a routine and stay consistent
Incorporate fitness into your daily life by scheduling workouts at the same time every day. Consistency helps turn exercising into a habit, making it feel less like a chore. Start small—just 10-15 minutes a day—then gradually increase intensity and duration as your body adapts.
4. Celebrate small wins
Acknowledge progress to keep motivation high. Whether it’s losing an inch off your waist or mastering a new yoga pose, celebrate these milestones.
Use your fitness planner to log these achievements and reflect on what’s working or what needs adjustment. Reassessing ensures your goals remain realistic and aligned with your current fitness level.
5. Practice self-compassion
Instead of fixating on perfection or comparing yourself to others, embrace the idea that setbacks and slow progress are part of the process. Treat yourself with kindness on days when workouts feel harder, or goals seem out of reach.
Research shows that self-compassion fosters resilience, helping individuals bounce back from obstacles with greater ease and determination. Celebrate small wins and view challenges as opportunities to learn, rather than evidence of failure.
Start off on the right foot in 2025
As 2025 begins, setting fitness goals offers a fresh opportunity to prioritize health and well-being with clarity and purpose. The key to success lies in creating goals that are realistic, sustainable, and aligned with your personal values.
Approach this year with a balance of determination and self-compassion. Whether you're striving to run your first 5K, try a new workout routine, or simply improve your overall wellness, consistency and a positive mindset will be your strongest allies.
Let 2025 be the year where you not only meet your fitness goals but also create a foundation for lifelong health and happiness.
Written by Madeline Miles
