10 Realistic Fitness Goals for 2022 – Types of Fitness Goals for Women – Good Housekeeping

These are great examples whether you’re a beginner or pro.
Starting a fitness journey is amazing for both your mind and body, but sticking to it can sometimes prove to be difficult. Too often we set unrealistic fitness goals which are unsustainable in the long run. If you’re looking to up your exercise, setting specific and achievable targets can be the secret to lasting change.
"It is important to set fitness goals as a way to hold ourselves accountable for pouring into ourselves just as much (if not more) as we pour into others," says Dr. Chelsea Jackson Roberts, Ph.D., Peloton Yoga & Meditation Instructor. "I recommend starting off small and committing to celebrating the small wins." She adds that setting realistic goals is important as well to not overwhelm you (or your body) and avoid burnout.
Editor’s Note: You should clear any long-term changes to your fitness routine with your primary healthcare provider beforehand. Weight loss, health and body image are complex subjects — before deciding to switch up your exercise and fitness levels, we invite you to gain a broader perspective with our exploration

into the hazards of diet culture.
When it comes to staying motivated, it’s important to focus on all of your progress along the way. "I am a big stickler for progress over perfection," says Kirsten Ferguson, Peloton Tread Instructor. "Enjoy every little, small victory in the process towards greatness."
Whatever fitness goals you decide to set are unique to you and need to be suited to your lifestyle. Remember to consult your healthcare provider prior to starting any new fitness regimen. Here are some fitness goals examples to get you started on your wellness journey:
A smart goal doesn’t need to always be high intensity. A walking program is a great entry into fitness because it’s free and easy to start. Plus, walking regularly can even improve longevity. You may notice significant improvements to your health in just two weeks of a power walking routine, ranging from benefits like decreased blood pressure to stronger leg muscles.
How to achieve it:
Your gluteal muscles assist everything from proper posture to helping you power through workouts, but we often spend more time sitting on our glutes than using them. Training your glutes has a ton of benefits, from helping prevent knee injuries to supporting the lower back. You’ll see improvements in activities like running, jumping and even heavy lifting when you train your glutes since they are essential for creating power and acceleration.
How to achieve it:
Lifting and carrying anything becomes much easier when you have substantial upper body strength. Daily tasks like hauling groceries, picking up kids, even shoveling snow all become easier when you are working with a strong upper body.
How to achieve it:
More than just aesthetics, a strong core is essential for building stability, improving posture and reducing low back pain. What’s more, proper core engagement is necessary for other major exercises like squats and push-ups. Even daily tasks like bending down to put on shoes, lifting a package and standing up all require core strength.
How to achieve it:
Cardiorespiratory exercise has benefits like strengthening the heart and respiratory muscles, reducing cholesterol levels and arterial blood pressure, increasing lean body mass and even optimizing metabolic rate. You don’t need to spend hours on a treadmill to boost your cardio. High intensity interval training is a great way to get efficient cardio done and can be used in a variety of exercises.
How to achieve it:
While bodyweight workouts can provide tremendous fitness gains, lifting weights is definitely a way to level up your workout routine. Incorporating strength training into your workout regimen can increase lean body mass, help gain bone density and even enhance flexibility and sleep. Plus, lifting weights can help reduce risk of several chronic diseases.
How to achieve it:
Flexibility does vary widely from person to person, but inactivity or lack of stretching can all play a role in minimizing the body’s range of motion. Lengthening and stretching muscles can help prevent injuries and energize the body too. Regularly stretching can also give muscles more full range of motion.
How to achieve it:
Maybe you’ve been thinking about taking a boxing class for a while now, or are looking to join a local sports recreational team. Take the plunge and try something new! Learning a new skill can keep things interesting and exciting, encouraging you to keep going with your fitness routine and goals.
How to achieve it:
Fitness isn’t always about hitting the gym; working on the mind-body connection is crucial too. Meditation is a great way to increase calmness and physical relaxation. Some studies show that meditating can decrease blood pressure and symptoms of anxiety and depression. There is no right or wrong way to meditate, and committing to even five minutes a day can make a tremendous difference.
How to achieve it:
"One example that doesn’t get enough celebration is the fitness goal of rest and recovery," Roberts says. "For every day or hour that you work out, try and commit to that equal amount of rest either the same day or the next." If you’re starting up a new exercise regimen or performing exercise that you haven’t done in a while, proper recovery is especially important because you may experience delayed onset muscle soreness. We know that exercise has a slew of health benefits, and in order to stay consistent with a workout regimen, proper recovery is essential.
How to achieve it:
Tips for Staying Motivated

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the deputy director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition- and fitness-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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