Come the end of December, it’s inevitable that talk of resolutions will begin to percolate. And whether or not you’re a fan, the ringing in of a new year has a way of making you reflect on the time that’s passed while forcing you to look ahead.
But the resolutions of the ‘80s, ‘90s, and 2000s should be left there—in the past. “If [your goal is to] lose weight to fit into an old, smaller pair of jeans again, it won’t matter much if your body can’t take you anywhere in them,” Jacque Crockford, director of product development at ACE Fitness, points out. Instead, she says choosing goals that are related to behavior changes you can actually have ownership over, such as going to bed earlier or eating one new vegetable each week, is the best plan of attack.
This January, instead of dedicating yourself to yet another unattainable goal, try one of these expert-backed ways to breathe new life into your gym routine. After all, it’s great to have something to strive for. But if it’s not realistic, or your cup of tea, the only thing you’re going to succeed at is forgoing your plan by February.
1
Embrace Visualization
Never been one to get zen? You don’t need to meditate to forge a better mind-body connection. “Most people create fitness goals centered around gym memberships and/or engaging in other physical activities,” explains Nikki Lewis, an OCB natural pro bodybuilder and former author of STRONG’s “Steps to the Stage” column. “While it’s great to work out at the gym or engage in physical activities in other ways, I believe people should consider spending time in a meditative state, visualizing and imagining how they believe their ‘perfect’ body will make them feel.”
2
Work Toward Consistency
Any quality trainer will tell you that being a gym regular is more important than being gym-perfect. Lee Boyce, a STRONG advisory board member, personal trainer, fitness writer, and a professor in the Fitness and Health Promotion program at Humber Polytechnic in Toronto, Ontario, insists consistency is the biggest factor in one’s gym success. “This is different than making a goal to get to the gym X amount of times per week,” he explains. “It’s more all-encompassing. Being consistent with frequency is only a piece of the pie, with the other pieces being consistency with effort, remembering to do cardio, and working to improve all aspects of health and wellness.” That extends its way into the kitchen and bedtime, Boyce adds.
Illustration by Rudzhan - stock.adobe.com
3
Get SMART
The first step to setting practical yet challenging goals is to use the SMART framework. “If a goal is specific, measurable, attainable, realistic, and timely, things become more appropriate for pursuing,” notes Boyce. “Always attempt to use this kind of rubric to determine whether a goal is worth chasing.”
Crockford agrees. “Ask yourself these questions to determine if the goal is SMART for you,” she recommends. Follow her tips to shape your own:
Specific. “Do I know exactly what I’m working toward?” Saying “I want to get fit” is vague, but “I want to walk my dog for 30 minutes without getting winded” is direct and detailed.
Measurable. “How will I know when I’ve made progress?” If you can count it, track it, or feel it—like doing one more push-up, or sleeping through the night—you can measure it (and celebrate it when you reach it!).
Attainable. “Can I realistically do this with the time, energy, and resources I have right now?” Running a marathon is great, but you can always start with a 5K and build from there.
Realistic. “Does this goal feel doable and accessible for me, right now?” The best goals have to feel possible for where you currently are in life in order for them to work for you.
Time. “When do I want to achieve this by, and how will I check in along the way?” Setting a timeline for yourself keeps you accountable—but give yourself the grace to adjust if needed.
4
Perform a Pistol Squat
Not only does this move look absolutely badass, but it will help build unilateral strength and improve your balance. Boyce recommends starting with a band-assisted pistol squat by placing a thick looped band around two low pins in the squat cage. “That way you can sit into the band using regular pistol squat form, while receiving something of a boost to get out of the toughest part,” he explains. Eventually, you’ll be able to perform it without the additional assistance.
Photo by alfa27 - stock.adobe.com
5
Bench Press 80 Percent of Your Bodyweight
Shocker: the key to a bigger bench might be a stronger back! Boyce says focusing on horizontal pull patterns like rows will be “your bread and butter” for building pressing stability, and ultimately strength. “Remember: you can’t overtrain your upper back,” he says.
6
Learn How To Detect Trouble
Not every well-laid plan will be achievable for everyone, and having the wherewithal to recognize when it’s time to pivot is just as important as setting a goal in the first place. Crockford says to be on the lookout for signs of overtraining such as:
• the inability to recover
• persistent soreness
• difficulty sleeping
• mood swings
• general disinterest in the program
• elevated resting heart rate
• injury
“If you have trouble following your plan for a day or two here and there, no problem—that’s life,” she says. “But if you consistently aren’t meeting the SMART goal you set and you’re trying to ‘make up for lost time,’ it may be more beneficial to revisit the original goal and make some modifications.”
Photo by mimagephotos - stock.adobe.com
7
Run a 10-Minute Mile
This one might not be for everyone, but if it piques your interest, Boyce suggests incorporating supersets and circuit training into your weight workouts to increase your work-to-rest ratio, thereby elevating your overall work capacity. “Of course, training cardio by running every week will be the first and foremost order of business to keep specificity on point,” he notes. “But switching from straight-set-and-rest to this approach in the weight room can help your cause and improve your conditioning.”
8
Register (and Train for) an Obstacle Race
For the last couple decades, mud and other obstacle races have been gaining popularity as ways to inject life into stale workout programs, in a fun, community-filled way. But you shouldn’t go into them blindly, or without preparation.
“The training you do for this should contain a measure of injury prevention work as well,” Boyce recommends. “This will focus on weak links and problem spots like the hips, ankles, and knees. Just like any ‘sport,’ competing in the field can do a number on the joints, so we need to be careful and try to get ahead of it.” In the weeks leading up to race day, look to unilateral lower-body moves, like one-legged squats, and plyometrics to help strengthen the ligaments and joints that keep your quads, glutes, and calves stable—and don’t forget a dynamic warm-up to prep your muscles!
9
Plan a Fitcation
Going to a warmer climate this winter? Take it as an opportunity to face a new challenge, all while taking in the scenery. “I love an adventure, so if I can plan my travel around some kind of unique fitness experience, like a hike or race, that has been a helpful way to stay motivated and look forward to the event,” says Crockford. “The travel around it can also feel like a bit of a reward for reaching your goal! Ironman in Italy, anyone?”
10
Figure Out a “Perfect for You” Everyday Goal
“A huge sign that a person should change or adjust their original goal is when the original goal is not truly the person’s goal, but rather some goal that was created to appease someone else,” says Lewis—and anyone who has read her STRONG column will realize she knows this firsthand. She says to ask yourself, “Why do I want this?” If the “why” is to prove something to someone else, you won’t have the same drive as if it were you setting the tone.
From there, Crockford also suggests smaller, functional milestones to get you started in the right direction. “A functional ‘milestone’ of some kind can be a unique way to work on your fitness and apply it to daily life” she explains. “Can you get up off the floor without using your hands? Can you put your luggage in the overhead bin without assistance? Can you bring all the groceries in with one trip?” These real-world goals will help in your longevity and happiness much more than just by reaching a certain rep range or resistance. Other suggestions: perfecting your bedtime routine or reducing alcohol intake by choosing a mocktail at your next dinner out.
Photo by Paul Buceta
11
Do Five Full Pull-Ups
Nothing screams “strong” like mastering this basic—but exceptionally challenging—move. Crockford says the following three steps will get you there gradually:
• Start by focusing on eccentric control (lowering slowly from the top) and band-assisted pull-ups.
• Next, prioritize grip strength and scapular engagement with the help of dead hangs, scapular pull-ups, and rows.
• Progress week over week from assisted pull-ups to a single unassisted pull-up to finally multiple pull-up reps.
12
Hold a Plank for a Minute (or More!)
Core strength is the basis of so many exercises, so this is a fantastic goal to add to your list. As with the pull-ups, Crockford has a graduated approach to help you build to this milestone:
• Start with a modified version you can hold for one minute—this might be on the wall, an elevated surface, or with your elbows on the ground.
• Strengthen supporting muscles, like your shoulders, glutes, and spinal erectors, with exercises like bird dogs and anti-rotation training (think Pallof presses).
• Progress from a one-minute modified plank hold (for example, using the wall) to a 30-second, more difficult plank variation (such as on your elbows and knees) to two to four sets of 15- to 30-second full planks before finally tackling the one-minute full plank hold.
Illustration By Мария Гисина - stock.adobe.com
13
Shift Away from the “Lose Weight” Mentality
“Moving away from goals centered around weight loss will allow a person to have a more sustainable and healthy lifestyle,” explains Lewis. “Losing weight is often associated with a number. However, getting to a certain number on the scale does not make a person healthy.” A goal that puts your health and functionality at the forefront, like many of those included here, will be far more beneficial in the long run, whether you’re focusing on your sleep quality, a varied diet, or just increasing your baseline activity. As Lewis points out, “With better health comes more energy, and with more energy one has a better quality of life.”
14
Touch Your Toes for the First Time Since Childhood
Greater lower-body flexibility, especially in your hamstrings, will support your goals related to running, lifting, yoga, and much more. Follow these steps from Crockford to get you there, and aim to consistently practice for at least five minutes per day instead of a 30- to 60-minute session per week.
• Focus on stretching the hamstrings, calves, and hip flexors with dynamic leg swings, deep squats, and lunges with an overhead reach. Also remember to incorporate lower back and foot stretches, as they are all connected.
• Stand with your feet together and place a small towel between your knees. As you hinge forward from your hips to reach toward your toes, keep your knees soft and gently squeeze the towel between them. (Engaging your quadriceps in this way activates reciprocal inhibition, which helps your hamstrings relax and allows you to reach deeper into the stretch, safely.) Roll back up to return to standing and repeat a few times.
Photo by Prostock-studio - stock.adobe.com
15
Reduce Your Resting Heart Rate
One of the best ways to determine overall physical fitness and cardiac health is by looking at your resting heart rate. Lowering it can indicate your heart is working more efficiently, which can help reduce your risk of cardiovascular disease.
“Our heart rate is determined by our nervous system as well as our cardiovascular system, so focusing on training and stress reduction are key,” says Crockford. She recommends walking 10 to 15 minutes each day, increasing your time to 30 to 60 minutes or two to three 10- to 15-minute daily walks over the course of several weeks or months. Next, pay attention to your stress levels; adding breathwork and carving out time for mindfulness is key. Last, prioritize your recovery and sleep. “Try some foam rolling, yoga, or a virtual meditation class before bed,” she suggests. Most healthy adults have a resting heart rate of 60 to 100 beats per minute, so use a fitness tracker or regularly measure your heart rate at rest to track your progress.
