In general, it’s good to set micro-goals that can be achieved every two to three weeks, Mike Clancy, NYC-based certified strength and conditioning specialist, tells SELF. That amount of time can help you determine if your macro-goal is realistic and provide the chance to scale things back if needed.
And if you want to pare it down even further? Consider focusing on the specific exercises or workouts you want to take on, according to Delgado-Lugo. Let’s say your goal is to do a pull-up—widely considered the holy grail of bodyweight strength exercises, Kira Stokes, CPT, a personal trainer in New York and LA and the creator of the KSFIT app, previously told SELF. Once you’ve built up your upper-body strength and shoulder mobility, you can start with some dead hangs, then move on to band-assisted chin-ups, negative chin-ups, and, finally, pull-ups.
9. Consider a professional’s input.
If you’re having a hard time evaluating your current fitness level, determining what would be a realistic goal, or just feeling overwhelmed about the process, it can be helpful to consult an expert, like a certified personal trainer. “A professional can help give you guidance on how realistic your goal is and can help you set markers along the way, so you can check in and confirm you are on the right track over time,” Kollins Ezekh, CPT, certified personal trainer and group fitness expert, tells SELF.
At Fit Club NY, for example, Dr. Scantlebury will ask clients about various factors influencing their lifestyle, including their prior history with fitness (e.g., have they trained before? Are they a former athlete? Do they have experience lifting weights?), their nutrition, their work and social history (e.g., do they have a demanding, high-stress job? Do they go out frequently?, etc.). These questions aren’t to judge; they’re to understand, explains Dr. Scantlebury. “Once we understand their life, we can create a program around that works for them.”
On top of that, Dr. Scantlebury will conduct several athletic tests—like endurance tests and strength tests—to assess someone’s baseline level of fitness. Though you can ask yourself these questions and conduct fitness tests on yourself, if you’re new to exercise, it may be helpful to get an expert’s input. Remember, it’s not like you’re not locked into a lifelong subscription: You can always just hire a professional for a few sessions to teach you the fundamentals of movement, Delgado-Lugo says. And if you want some pointers but not necessarily one-on-one, personalized coaching? You can always find fitness programs online to help you start out. Check out SELF’s huge workout directory here.
10. Plan for a support system.
When thinking about your goal, you should also think about who in your life could encourage you, motivate you, and hold you accountable. Then, recruit them whenever you’re in need of support. “If people you spend the most time with are supportive of your goals, it will make a huge difference,” says Ezekh.
11. And remember, that support system should include yourself.
Life has a habit of getting in the way, so give yourself grace when the going gets tough, even though it can be oh-so-easy to get discouraged if you don’t instantly see results. “We tend to be focused on the outcome,” Delgado-Lugo says, but in reality, “fitness is really about the journey and the process.” So don’t be too hard on yourself if you fall off the wagon once or twice (or three times, or four, or five…). Skip a gym day? “Don’t be all or nothing about it,” Delgado-Lugo says. “Show up the next day.”
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