When I first started creating fitness routines I would always have a general idea of what I wanted to accomplish, whether it be improving strength or building endurance. But as the weeks carried on I would lose motivation and consistency. Ultimately, I didn’t accomplish much because I lacked a direction and reason for what I wanted to accomplish.

About a year ago, I decided that I would run my first marathon. However, when I first started training there was no way I could run 26.2 miles (much less 5 miles). So to help me out, each week I set specific goals based on distances and finishing times.

Over a period of 6 months, there was a gradual progression to where I needed to be on race day in order to finish. Once I knew the keys behind setting the appropriate goals I was able to succeed.

To give you a better opportunity to gain more in your fitness ventures, here are some tips on how to create the appropriate goals.

1. Implement a combination of short- and long-term goals

Establish a long-term goal that can be achieved over a period of months to a year, then break it down into short-term goals to help you progress on a daily to weekly basis. These goals serve as the stepping stones to get to the finish line where your long-term goals are set.

While I had the goal of running 26 miles, I couldn’t accomplish this without first running shorter distances.

2. Limit your goals within your environment.

Living a physically active life has many benefits, but success requires an input of resources, such as time and money. You can shape your goals through the scope of your environment by either establishing some limits, or by working with what you already have.

For example, if you have a specific amount of time to be physically active each week, but don’t want to sacrifice time with family, then planning family events that include physical activity is a great alternative. The added benefit to this approach is that family and friends have the opportunity to support and participate with you in your fitness journey.

3. Establish goals that are specific and measurable.

By having goals that are specific, you’re creating a clearer direction for your health improvement. Specific goals can vary from losing a certain amount of weight (e.g. 5% initial bodyweight in 3 months) to finishing a 5K in a certain amount of time.

Once you establish a specific long-term goal, then each week you can develop your short-term goals as a progression. Make your goals measurable through quantifiable aspects such as time, distance, or weight.

4. Make your goals adaptable and achievable.

Creating proper goals means having self-efficacy or confidence in knowing that they are attainable. If your goals seem too difficult, or even too easy, then you may lose heart or interest.

Adaptability means that you can easily modify your goals based on how well you are progressing. As a natural part of exercise you will either experience obstacles such as injury, or progress faster than expected.

By allowing your goals to be adaptable you can continuously challenge yourself, without killing your confidence or feeling burnt out.

5. Reward yourself!

Once you accomplish your goal, whatever the extent, it’s important to celebrate.

Reward yourself with something proactive that will provide you with incentive to accomplish — and even reach past — your goals!