The New Year is here! Have you set your resolutions yet? It’s the perfect time to set goals that improve your health, build strength, and boost your confidence. Did you know that approximately 39% of Americans set New Year’s resolutions, but only about 9% stick with them? These statistics might feel discouraging, but they don’t have to define you. At 212 Fitness, we specialize in helping women and men over 50 improve their strength, health, and independence—and we want you to be part of the 8% who succeed this year.
Here are five expert tips to help you stay on track and achieve your fitness goals:
1. Set SMART Goals
Creating SMART (Specific, Measurable, Achievable, Results-driven, and Time-bound) goals is key to success. For example, if you are wanting to be able to carry groceries without pain and discomfort, a great SMART goal would be “I will attend 3 personal training sessions per week at 212 Fitness.”
- Specific: It’s very specific what you are aiming to do each week.
- Measurable: You can measure your goal- did you get 3 personal training sessions or not?
- Achievable: This is achievable if you can actually commit to coming in 3 times per week.
- Results-driven: Doing 3 personal training sessions per week will help you with your main goal of carrying groceries without pain and discomfort.
- Time-bound: You are aiming to do the 3 personal training sessions in a week long time period.
2. Focus on the Process, Not Just the Outcome
While outcomes like “losing 10 pounds” are motivating, they’re often beyond your immediate control. What you can control are daily actions—your process goals.
For example:
- Outcome Goal: “I want to feel stronger and more mobile in three months.”
- Process Goals:
- Attend personal training sessions at 212 Fitness twice a week.
- Perform active recovery (like walking) on non-training days.
- Prioritize lean protein, whole grains, and vegetables in meals five days per week.
If you stick to your process but don’t see immediate results, don’t give up! Adjust the steps and keep moving forward. The process is where progress happens.
3. Start Small to Build Momentum
Big goals can feel overwhelming, so break them into smaller, actionable steps. For instance:
- Instead of aiming to “get stronger,” set a short-term goal like “improve my core strength with planks by holding for 20 seconds longer in four weeks.”
- Celebrate each milestone, no matter how small—it helps you stay motivated and feel accomplished.
4. Make Your Goals Personal
Your goals should matter to you. Think about why you want to feel stronger and healthier. Is it to:
- Play with your grandkids without getting tired?
- Feel confident walking up stairs without losing your balance?
- Maintain your independence for years to come?
At 212 Fitness, our personal trainers are experts at helping women and men over 50 set meaningful goals that align with their lifestyles and values.
5. Strength Training: The Key to Healthy Aging
If you’re wondering why strength training is so important for women over 50, here’s why:
- Build Muscle Mass: Combat age-related muscle loss and stay active.
- Strengthen Bones: Reduce the risk of osteoporosis and fractures.
- Enhance Balance and Stability: Prevent falls and maintain confidence in your movements.
- Boost Energy Levels: Feel more vibrant and capable in your everyday life.
Whether it’s working one-on-one with a personal trainer or joining our small group strength classes, 212 Fitness offers tailored programs designed to fit your needs.
Make Time for You
With a flexible schedule, mid-morning or lunchtime workouts can be a perfect fit. Commit to yourself by blocking out time for training just as you would for any other important appointment. Whether you’re new to strength training or returning after a break, we’ll create a program that meets you where you are.
Be the 8%: Take the First Step Today
Achieving your goals doesn’t have to be complicated. By focusing on small, consistent steps and prioritizing strength training, you’ll build a foundation for lasting success. At 212 Fitness, we’re here to guide you every step of the way.
Join our supportive community of women and men who are achieving amazing things. Let’s make this the year you look and feel your best—strong, confident, and energized!
Disclaimer: The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or nutrition regimen. Results may vary.
