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The new year is here, and that means it’s time to think about the goals we want to achieve during 2026. Maybe you could even create a vision board. But if you set your goals too high, you may be setting yourself up for defeat – it’s important to be realistic when making plans. If you’ve never completed a 5K race before, you probably won’t be ready to run a marathon in the next three months. Then, if you fail to achieve your fitness goals, you may feel discouraged or unmotivated to continue achieving your goals.
Setting realistic goals is a good way to start new habits and build a stronger body and greater self-confidence. But what does that actually look like in practice? We’ve consulted some fitness experts for their advice to help you set some practical fitness goals for the new year.
How much exercise should you exercise per day?
If you can get in Workout every dayIt may be easier to stay in the habit. But sometimes life gets busy and it’s difficult to maintain daily exercise. Fortunately, this doesn’t mean you can’t get the recommended amount of physical activity. The CDC says the average adult needs 150 minutes of physical activity Two days of muscle-strengthening activity each week, but this does not have to translate into daily exercise.
The New Year is the perfect time to set goals, but they must be realistic and achievable.
One way to get the recommended amount of exercise is to walk five days a week for 30 minutes. You can also do more intense exercise for 1 hour and 15 minutes each week. This can translate to a single exercise class or long term. Or you can combine moderate and vigorous exercise at least twice a week.
You may find that too Counting steps It is the most realistic way to get it Practice every day. Harvard Medical School He says walking at least 7,500 steps a day may prolong your life. Consider purchasing a smart watch or pedometer so you can track your goals and reward yourself when you reach your steps.
What’s a realistic New Year’s fitness resolution?
Whether you want to increase flexibility, lose a few pounds or strengthen your core, there are realistic fitness goals that can get you there. Certified personal trainer Jenny Lebel “When you start thinking about health and… Fitness goals for the new year, It’s important to keep those goals SMART: specific, measurable, achievable, realistic, and time-bound.
Liebl breaks down every part of Smart goal Like this: “Specific” means defining exactly what you want to achieve. For example, “I want to lose some weight in the next year” is incredibly vague, but “I want to lose 15 pounds” is more specific. “Measurable” means that you can literally track or measure your goal. “Attainable” means specifying whether your goal is something you can achieve or achieve.”
As for whether this can be achieved, LeBel points out that losing 15 pounds may be possible for someone with 35% body fat, but there may not be a healthy way for someone with 16% body fat to reach that goal. The coach continues to explain, “Realistic goals can be achieved, and most importantly, they can help you achieve other long-term goals.”
For example, imagine you’re working out your blood pressure at 5-foot-7 and 184 pounds with 35 percent body fat. In this case, says LeBel, “not only is 15 pounds achievable, but it will likely have a positive impact on your chronic high blood pressure as well!” Finally, a time-bound goal is something you can set a reasonable deadline to achieve.
With the SMART framework in mind, here are some recommendations that experts recommend Realistic fitness goals.
There is an art to choosing the right goals for 2026.
Focus on specific skills
Leslie LoganCertified Pilates Instructor and Founder onlinepilatesclasses.comNarrowing your goals down to smaller skills may help you create more realistic goals, he says. For example, instead of trying to hit a big goal like competing in an Ironman, Logan advises people to “focus on specific skills or milestones. For example, “I aim to achieve unassisted pull-ups. “This goal is rooted in my desire to build strength as I age.”
Think about something you are currently experiencing. Is it climbing long stairs without losing your breath? Incorporate hills into your walking routine and try some of these Breathing exercises To increase lung capacity. A realistic goal could be to climb three flights of stairs without pausing or puffing within a certain period of time.
Stretch 10 minutes daily
Do you feel stiff when you try to move? You might want to do it Stretch daily resolution. Board certified family physician Dr. Shahinaz Suleiman She recommends stretching for 10 minutes a day as a realistic fitness goal. She told us it’s important to “create a routine where flexibility and mobility are prioritized to avoid unwarranted injuries.”
Incorporating just a few minutes of stretching into your daily activities may help prevent stiff muscles and tight joints, the doctor says. Although you may want to stretch before exercising, this is not the only time stretching may be beneficial. Dr. Soliman says 10 minutes of stretching can be completed before or after exercise or at any time throughout the day. A smart goal could be to stretch your legs every day so you can touch your toes.
Learn a new 15-minute workout
If your days are busy or your budget is tight, signing up for a new fitness class or sports league may doom you to quitting. Instead, Logan says we should remember that “sustainable goals are often built on small habits. If daily Pilates seems daunting, aim for a quick 15-minute session a few times a week.” She says people should realize that every small achievement matters and aim for incremental progress. According to Logan, “As you become comfortable with your small goals, gradually increase their intensity or frequency. This approach helps build confidence and makes it easier to push yourself further over time.”
Walk 30 minutes daily
Meeting the CDC’s movement recommendations can be achieved by walking daily in the morning or evening. As Dr. Soliman points out, “This is an excellent goal to achieve if one wants to survive Physically active Without overcommitting themselves.”
Although it may not seem like this simple goal will make a big difference, the doctor says you may be able to achieve “increased cardiovascular health, improved mood, and boosted energy levels.” As for a SMART goal, you can start with two days a week and schedule walking five days a week. Increase your walking time and walking difficulty as much as you can.
Make time for strength training
Strength training Treats your entire body, including your buttocks, shoulders, and upper back. It’s a good supplement for activities like walking or running, which improve lung capacity and cardiovascular health, but ignore major muscle groups. “Weight training is very important to increase muscle mass, bone density levels, and metabolic rate,” says Dr. Suleiman.
Unlike walking, you don’t need to train this way every day. Instead, the doctor recommends “twice a week for twenty to thirty minutes each session.” You don’t even need equipment. “You can use body weight movements like squats or push-ups, or use resistance bands,” says Dr. Soliman.
It’s essential to dedicate your time to the right things in 2026.
How to keep your New Year’s resolution
When it comes to sticking to New Year’s ResolutionThe key may be to work toward a proactive goal rather than focusing on depriving yourself. A Study 2020 Published in PLoS One: Approach-oriented goals tested against avoidance-oriented goals. Approach-oriented goals are those in which you aim to achieve a positive outcome, such as increasing muscle strength. Avoidance-oriented goals are ones in which you stop doing something, such as drinking soda.
While both types of goals have the potential to improve your health, the study found that 59% of people with an approach-oriented goal were successful, versus only 47% of people with an avoidance-oriented goal.
If you need a little extra motivation, Logan recommends focusing on why you set your goal in the first mansion. “Before setting goals, ask yourself what you really want and why,” she says. “For example, if you’re thinking about running, think about your motivations. Is it keeping up with your kids, enjoying outdoor adventures, or building your endurance? Understanding your core motivations helps you stay focused and committed.”
Bottom line
When it comes down to it, a realistic fitness goal is one that is specific, achievable, and measurable. Don’t tell yourself you’re going to climb a mountain. Instead, try climbing more hills. According to our experts, realistic fitness goals can be as simple as walking and stretching every day. If you’re ready to increase your physical activity, turn to strength training, 15-minute online classes, and improve specific skills. Whatever it is, stay focused on the positive outcome and reward yourself every step of the way!