Fitness Goals Examples: 20 Short-Term and Long-Term Goals to Strive For

You can’t celebrate how far you’ve come if you don’t know where you started! That’s why so many people set fitness goals to help them make progress and track their growth over time. In fact, research shows taking the time to set a goal helps people start and stick to all sorts of healthy behaviors. 

But fitness goals aren’t one-size-fits-all. You may want to run a faster 5K, while your neighbor may want to run a faster marathon! The good news is, between short-term and long-term ideas, there’s a fitness goal out there for just about everyone. It’s all about tapping into your priorities, preferences, and desires, then coming up with a goal that feels true to you and where you’re at on your current fitness journey.

Below, you’ll find a wide range of fitness goal examples to inspire you, including long-term fitness goals and short-term fitness goals to keep you motivated and on track. 

Why setting fitness goals is important

Healthy adults should try to get at least 30 minutes of cardio exercise five times and two strength-training sessions a week, according to the Centers for Disease Control and Prevention. Over a lifetime, that adds up to a lot of time spent working out. And while you likely know there are big benefits of regular exercise, simply knowing it’s good for you isn’t always enough to make you do it.

But creating a goal helps you prioritize the activity that gets you there, which might mean it becomes easier to make fitness a regular habit, according to the National Academy of Sports Medicine (NASM). In fact, people who set goals tend to exercise more, according to a Health Psychology Review study.

10 short-term fitness goals examples

Having a goal to strive for that doesn’t take ages to accomplish can help you get into a fitness routine quickly. Short-term fitness goals are generally achievable within three months or so. 

Here are 10 to consider, including: 

• Do cardio exercise three times a week

• Stretch for 10 minutes every day for a month

• Take more steps for a month

• Do balance exercises every day for a month

• Try a new class this month

• Learn a new exercise each week

• Increase the weight you can lift in one exercise by 50 percent within three months

• Learn to do a proper push-up within three months

• Complete Hydrow’s four-week Beginner Training Camp

• Strength train twice a week for three months

Let’s dive in!

1. Do cardio exercise three times a week

If you aren’t already exercising regularly, three sessions a week can feel manageable while still leaving plenty of time for recovery. These don’t have to be long: For instance, Hydrow’s 20-minute rowing workouts are the perfect way to get a calorie-burning, full-body cardio (and strength!) session in a short period of time. 

Pick a form of cardio you enjoy and schedule three workouts this week and next—then see how long you can keep it up!

2. Stretch for 10 minutes every day for a month

Want to improve your mobility and flexibility and how comfortably you move through your daily activities? Add a few minutes of stretching to your day, every day, and see if you can stick to it for (at least) 30 days straight. 

You can pick one of Hydrow’s quick mobility workouts to follow along with or choose from a few beginner-friendly yoga poses or stretches to create your own routine. 

3. Take more steps for a month

If you wear a fitness tracker or a pedometer, take stock of your daily steps average for the last month, then up the ante. For example, if you’re regularly getting about 6,000 steps a day, see if you can get to 7,500 regularly for at least a month. 

You don’t have to strive for 10,000 a day if that’s not realistic for you. The benefits of taking more steps daily level off at about 7,500, according to 2019 JAMA Internal Medicine research.

4. Do balance exercises every day for a month

Improving your balance helps you avoid falls, a major cause of injury and other serious consequences as we get older. Commit to doing, say, three balance exercises (like standing on one foot, shifting weight, and standing leg extensions or hamstring curls) every day for a month and see whether you notice any improvements. 

5. Try a new class this month

Sometimes we aren’t motivated to exercise because we haven’t found a type of movement we like yet. So, set a goal to try something new you’ve been interested in, like a barre class, CrossFit, dance cardio, rowing, or anything else you’re curious about. Many in-person studios have discounted rates for your first visit or free introductory sessions.

6. Learn a new exercise each week

If you’re already exercising regularly, you might decide to focus your goal on switching up your routine. For example, maybe you often do the same full-body circuit workout on your strength-training days. This week, look up an online tutorial for an exercise you’ve never tried—like a pistol squat, gorilla squat, or kettlebell halo—and give it a shot to see how your body feels during the challenge. 

7. Increase the weight you can lift in one exercise by 50 percent within three months

To build strength, you need to stay committed to a training concept called progressive overload. Progressive overload essentially means strategically increasing the stress on your body during your workouts over time so your muscles keep adapting and growing stronger. 

Assess your current weightlifting and pick one exercise where you think you have room to improve. Generally, you can safely increase your weight by up to 10 percent each week if you can still maintain good form at that weight, according to the NASM. 

Use that benchmark to build up over time and see if you can reach a weight that’s 50 percent higher by three months from now.

8. Learn to do a proper push-up within three months

Push-ups are a challenging exercise for many people, and with good reason, as they work your muscles from head to toe. So, if you’ve never been able to do one on your toes before, make it your goal to get there. Practice with modified push-ups every other day or so, and build up total-body strength with other workouts. 

9. Complete Hydrow’s four-week Beginner Training Camp

Our month-long program is achievable for all fitness levels—it includes just three rows per week for four weeks—and will keep you motivated thanks to our engaging Athletes in beautiful, inspiring destinations. 

10. Strength train twice a week for three months

If you’re already a cardio fan, think about setting a goal that benefits your muscles. A well-rounded routine doesn’t only focus on cardio, it also includes two muscle-strengthening workouts a week. See if you can meet that benchmark for the next three months.

10 long-term fitness goals examples

Aiming for meatier, big-picture goals can increase your sense of accomplishment when you achieve them. Long-term fitness goals might take six to 12 months to conquer (or longer!). 

Here are 10 to consider:

• Build muscle mass in six months

• Run or walk your first or fastest race in six months

• Try a stair-climbing race within 12 months

• Improve your 10,000 meter distance time in six months

• Learn to do one proper pull-up in six months

• Do cardio exercise five times a week within six months

• Improve your bone density within 12 months

• Hike a particular destination within 12 months

• Complete an obstacle-course race or triathlon within 12 months

• Complete a workout streak

1. Build muscle mass in six months

When you exercise regularly, you generally see your body fat decrease and your muscle mass increase. Consider having your body composition measured by your doctor now and plan to revisit that number several months later. See what kind of changes you can accomplish with a committed cardio and strength-training routine. (Bonus if you can incorporate some healthy diet changes, too!)

2. Run or walk your first or fastest race in six months

Whether it’s a 5K or a marathon, having a goal distance to complete can help you stay motivated to follow a training plan. Search for a local event at your ideal distance that’s anywhere from three to six months away. Register now to hold yourself accountable. 

Then, find a training plan from a reputable online source or work with a trainer, coach, or local run club to help you achieve your goal.

3. Try a stair-climbing race within 12 months

If running or walking doesn’t motivate you enough, get creative with a stair climb or tower run competition, where the challenge is to climb to the top of a local or notable building or arena as fast as you can. 

Register for an event near you or in a city you’ve been wanting to visit. Then, let that upcoming date inspire you to hop on a stair machine at the gym or climb more flights in your home or office building to train.

4. Improve your 10,000-meter time in six months

A rowing distance challenge gives you the opportunity to race against yourself and see how your time improves with dedicated practice and building endurance. Pick a longer distance like a 10,000-meter row and aim to shave a specific amount of time off your personal record before six months are up.

5. Learn to do one proper pull-up in six months

For many people, a pull-up is an even more challenging bodyweight exercise than a push-up, so it may take a longer, more dedicated effort to accomplish this goal. You might consider investing in a home pull-up bar so you can practice regularly outside of the gym. Dead hangs, chin-ups, and eccentric pull-ups can all help you get there.

6. Do cardio exercise five times a week within six months

Maybe you started with the short-term goal of working up to three cardio sessions a week. Or maybe you’ve already been able to commit to that much exercise until now. Either way, consider pushing yourself further so you can meet the CDC’s benchmark of weekly physical activity for good health. Varying the types of workouts you do can help you stay committed, as can finding a friend who wants to exercise with you.

7. Improve your bone density within 12 months

When your bone density decreases, you’re more at risk of fractures from even the gentlest of bumps and falls. But exercise plays a major role in preventing bone loss and maintaining bone health, often referred to as bone density. 

Check in with your doctor about your current bone density and the best strategy for you to improve your results. Your plan forward will likely include getting plenty of calcium and vitamin D and making sure you’re doing weight-bearing exercise and strength training on the regular.

8. Hike a particular destination within 12 months

Hiking is an exciting, energizing form of physical activity that can get you literally and metaphorically out of your comfort zone. Consider making it your goal to travel to a place with beautiful views and scenic trails within the next year so you can complete that hike you’ve been eyeing on social media.

9. Complete an obstacle-course race or triathlon within 12 months

There are any number of obstacle races or other events that mix multiple disciplines like triathlons that help keep exercise exciting because you’re doing lots of different types of activities. Consider signing up for one near you and working with a coach or facility that specializes in this kind of training to help you ensure you’re on the right track. 

10. Complete a workout streak

Some dedicated exercisers are motivated by the concept of an activity streak, or the idea that you pick a certain activity and do it repeatedly at some predefined cadence. 

For example, some people run one mile every day between Thanksgiving and New Years as a way to celebrate the holiday season. Others participate in the same Saturday-morning yoga class every week, no matter what. And still others might commit to doing 20 push-ups every day until…the end of time. 

Decide what kind of a streak makes sense for you and your body (you don’t want to overdo it and risk injury!) and see how long you can keep it going.

Tips for reaching your fitness goals

To set yourself up for success, start by creating fitness goals that follow the S.M.A.R.T. method. According to the NASM, that acronym stands for:

• Specific: Your goal should be precise and applicable to you.

• Measurable: There should be a clear way to track your success.

• Achievable: Your goal should challenge you but still be possible.

• Relevant: Pick a goal that matters to you, not one you think you should strive for.

• Time-bound: Give yourself a deadline or time frame to hold you accountable to your plan.

Once you’ve determined your fitness goal, break down the baby steps it will take you to achieve it and use this as your guide. Follow your plan for the allotted amount of time you’ve given yourself, adjusting as necessary as your time, energy, and motivation shift, per the NASM. Staying consistent with other healthy habits, like getting enough sleep and eating a balanced diet, can also help you stay consistent with regular exercise.

You might want to find a way to record your effort and progress along the way. Consider keeping an exercise journal where you note your daily activity and weekly or monthly improvement, along with the steps you plan to take to achieve your goals, per the Association for Applied Sport Psychology.

You might also want to ask friends or family to support you along your journey, either by checking in regularly to see how you’re doing or by joining you for some of your workouts, according to the National Institute on Aging. And don’t beat yourself up if you fall off track or need to take a little pause. When you’re ready, return to your plan and gradually build back up toward your goal.

Setting personalized, motivating fitness goals can help you exercise more regularly and enjoy it, too. Short-term and long-term fitness goals give you opportunities to work toward near and distant achievements and develop well-rounded physical fitness. Setting realistic goals takes some time and consideration, and the process requires adaptability and flexibility, but the effort will be worth the sense of accomplishment.

Work towards your fitness goals today with Hydrow

If you are looking for a highly effective workout to add to your fitness routine, consider investing in a rowing machine like Hydrow. Indoor rowers offer an immersive and efficient total-body workout, targeting 86% of your muscle groups in each rowing stroke. And, because rowing is both a cardio and strength workout, all you need is just 20 minutes to torch calories and build strength. 

Hydrow also offers an extensive library of workout content led by our team of world-class Athletes and filmed in gorgeous locations around the world. Our rowing, yoga, Pilates, strength training, mobility training, and circuit training workouts will transport you to stunning global destinations and keep you motivated to come back again and again. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!