Review your SMART goals

Before you start building your workout plan, you’ll want to review your SMART goals. If you haven’t already written out some fitness-based goals, now’s the time. If you have, it will still be helpful to rewrite them on a new worksheet below.

Remember, your goals should be Specific, Measurable, Achievable or Action-oriented, Relevant, and Time-sensitive. So, after finding your baseline exercise time in Challenge 1, set your goal to increase that time. For example:

This week, I will increase my moderate-intensity physical activity from 30 minutes (measured in Challenge 1) to 100 minutes, by going for a brisk 20-minute walk Monday through Friday.

Next week, I will get the recommended 150 minutes of physical activity by going for a brisk 30-minute walk every day, Monday through Friday.

Be sure to set both short- and long-term goals to cover your weekly workout plans. You can also meet bigger goals by planning your workout using block periodization, as described in the next article of this Challenge.

Published on: January 11, 2023

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