Why Having Fitness Goals Matters (And Why Most People Get It Slightly Wrong)

“I want to get fitter.”

I hear that one a lot.

And look — I get it. It sounds sensible. Safe. No pressure.

But here’s the honest truth… that’s not a goal. That’s a loose idea floating around in your head.

And loose ideas don’t get you out of bed at 5:30am when it’s freezing in Upper Hutt, your alarm is going off, and your warm bed is doing a very convincing sales pitch to stay put.

Goals do that.

Proper ones.

The kind that give your training a reason to exist.

Why motivation disappears without goals

Most people think they struggle with motivation because they’re lazy.

They’re not.

What’s actually happening is much simpler — and a bit more fixable.

They don’t have a clear target.

So what happens?

They start training. There’s a bit of excitement at the beginning. New gym gear, a bit of soreness, feeling like you’ve “done something good.”

Then… that fades.

Because there’s no direction.

No feedback loop. No sense of progress. No reason to keep showing up when it gets a bit hard.

So you skip one session. Then another.

And suddenly, the gym becomes something you “used to do.”

That’s not a discipline issue.

That’s a goal issue.

Goals give your training a job to do

When you have a proper goal, everything changes.

Your sessions aren’t random anymore.They’re purposeful.

Instead of wandering around the gym thinking, “what should I do today?” you know exactly why you’re there.

You’re not just exercising — you’re working towards something.

That shift is massive.

Because now:• Progress becomes visible• Effort feels worthwhile• Consistency becomes easier

I know myself that if I have a clear goals (for example getting a specific 5KM run time) then everything about my training falls into place, and I become a lot more motivated.

Performance goals vs “outcome” goals (this is where most people go wrong)

Here’s where I’m going to push back a bit.

Most people set goals like:“I want to lose 10kg”

And on the surface, that seems fine.

But in practice? It’s not a great goal.

Why?

Because it’s not directly controllable.

You can’t wake up and “do weight loss.”

What you can do is:• Train consistently• Eat better• Sleep properly• Manage stress

Weight loss is a result of those behaviours — not something you directly control day-to-day.

That’s why my philosophy is simple:

We don’t chase weight loss.

We build habits that lead to it.

That’s a much more reliable way to get results.

So what are good goals then?

Good goals are performance-based.

They’re things you can actively work towards and measure in real time.

For example:• Completing 3 workouts per week for 12 weeks• Increasing your squat strength• Running 5km without stopping• Doing your first proper push-up• Walking up the stairs without needing a breather

Nothing flashy.

But incredibly effective.

Because you can show up and do something about them today.

That’s powerful.

Realistic goals (and what that actually means)

Now, “realistic” gets thrown around a lot.

Some people hear that and think it means “easy.”

It doesn’t.

Realistic means achievable within your current lifestyle, recovery capacity, and experience level.

For most of the people I work with — adults over 30, getting back into training — realistic goals need to fit around:• Work• Family• Sleep (or lack of it)• Stress

So a realistic goal might be:“Train 3 times a week consistently for 8 weeks”

Not:“Train 6 times a week and completely overhaul your life overnight”

Because that second one? That’s not a goal.

That’s a short-term burst followed by burnout.

The big caution: realistic goals are not dreams

There’s a difference between a vision and a goal.

The vision might be:“I want to feel strong, confident, and capable again.”

Great.

But the goal is:“What am I doing this week to move towards that?”

This is where people get unstuck.

They stay in the dream phase.

No plan. No structure. No progression.

And then they wonder why nothing changes.

Real goals need a plan behind them.

Always.

Periodisation (don’t worry, I’ll keep this simple)

This is where a bit of coaching expertise comes in.

A proper plan isn’t just “do more each week.”

It’s structured.

We call it periodisation — which is just a fancy way of saying your training changes over time to keep you progressing without breaking you.

Some weeks are harder.Some weeks are lighter.Some phases focus on building.Some phases focus on consolidating.

That’s how you get long-term progress without injury.

Because if you just go hard all the time… you’ll last about 6 weeks before something complains.

Enjoyable matters more than people think

Here’s something that doesn’t get talked about enough:

If you don’t enjoy your training, you won’t stick to it.

Simple as that.

And I don’t mean every session has to be fun.

Some workouts will be tough. Some will feel like a grind.

But overall? You should like it enough to keep coming back.

That’s why I don’t just hand out cookie-cutter programs.

We build something that:• Fits your life• Matches your ability• Doesn’t make you dread turning up

Because consistency beats perfection every time.

My coaching philosophy (how I approach all this)

When someone starts with me, we don’t just jump into smashing workouts.

We slow it down a bit.

We figure out:• Where you’re at• What you actually want• What’s realistic for your life

Then we set goals that make sense.

Not Instagram goals.

Real ones.

Then we build a plan around that — something periodised, achievable, and (importantly) sustainable.

Because the goal isn’t to see how much we can do in 6 weeks.

The goal is to still be training in 5 years.

That’s where the real transformation happens.

Upper Hutt reality check

Let’s make this real.

It’s winter. It’s dark. It’s raining.

You’ve had a long day at work.

If your goal is vague — “get fitter” — you’re probably skipping the gym.

If your goal is:“I’m building towards running my first 5km”

That’s different.

Now there’s something pulling you forward.

Something specific.

And that’s often enough to tip the scales in the right direction.

Mental health side of things (this matters a lot)

A big chunk of the people I work with are dealing with more than just fitness.

Stress.Anxiety.Low confidence.

Goals help here too.

They give:• Structure• Purpose• A sense of control

Even small goals can make a big difference.

“I showed up today.”“I lifted a bit more.”“I didn’t quit.”

Those wins stack up.

And they matter more than people think.

What happens when you get it right

When goals are clear, realistic, and backed by a good plan… things start to click.

You show up more often. You see progress. You build confidence.

And over time, something bigger happens.

You stop being someone who “tries to exercise”…

And start being someone who trains.

That identity shift? That’s the real win.

Final thoughts

Having fitness goals isn’t about being intense or extreme.

It’s about having direction.

Because without direction, motivation fades.

With direction, things start to move.

So if you’re struggling to stay consistent, don’t just try harder.

Zoom out a bit.

Ask yourself:“What am I actually working towards?”

Then make it real.

Make it achievable.

Back it up with a plan.

And give yourself time.

Because that’s how this actually works.

References

Locke, E. A., & Latham, G. P. (2002). Goal setting theory and task performance.Deci, E. L., & Ryan, R. M. (2000). Self-determination theory and motivation.American College of Sports Medicine. (2022). ACSM’s Guidelines for Exercise Testing and P

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