You've made the decision to get fit – congratulations! That first step of commitment is huge, but now comes the crucial part: setting realistic, achievable goals that will keep you motivated and on track. Whether you're completely new to exercise or getting back into it after a break, goal setting can make the difference between lasting success and early burnout.
I’m sure you’ve read a thousand articles about SMART goals and traditional fitness planning. While these time-tested methods work for some, they can feel rigid and uninspiring for others.
Let's explore some unconventional and science-backed approaches that could revolutionize how you think about and achieve your fitness goals.
Start With Your Why
Before diving into specific goals, take a moment to reflect on your motivation.
Simon Sinek expresses an important point in Find Your Why: A Practical Guide to Discovering Purpose for You and Your Team, “If we want to feel an undying passion for our work, if we want to feel we are contributing to something bigger than ourselves, we all need to know our WHY.” [1]
While Sinek was speaking to companies, organizations, and start-ups, the principle still applies. If you want to find passion for your workouts, you need to know your why.
Are you looking to boost your energy levels?
Improve your health?
Keep up with your kids?
Be able to move easily as you age?
Understanding your deeper motivation creates an emotional connection to your fitness journey that will help you push through challenging days.
Now let’s move on to fitness frameworks that might work for you.
The Minimum Effective Dose Principle
The Minimum Effective Dose (MED) is a concept from Tim Ferriss’s The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman. [2] This approach focuses on finding the smallest input needed for the desired outcome. Instead of grinding through hour-long gym sessions, identify the 20% of exercises that will give you 80% of your results.
For beginners, this might mean:
- A twice-weekly, 20-minute strength training session focusing only on compound movements
- One high-intensity interval training session lasting just 4-6 minutes
- Three basic exercises mastered perfectly rather than ten performed adequately
The Habit Stacking Method
Created by James Clear, habit stacking transforms how we build fitness habits. Instead of creating new time blocks for exercise, attach your fitness goals to existing daily habits. The formula is simple: "After [current habit], I will [new fitness habit]." [3]
Example stacks:
- After brushing teeth → 5 minutes of mobility work
- After morning coffee → 10 bodyweight squats
- After work commute → 10-minute walk
- After dinner dishes → 5-minute plank practice
The Reverse Engineering Approach
Rather than starting with exercises and hoping they lead to results, begin with your desired lifestyle and work backward. Ask yourself:
- What activities do I want to be able to do easily?
- How do I want to feel in my daily life?
- What movements bring me joy?
Then design your fitness plan around these answers.
If you want to play with your kids without getting winded, focus on cardio endurance through play-based activities. If you want to garden easily, prioritize functional strength and mobility exercises that allow you to bend over, sit down, get up off the ground, and carry heavy objects.
The Two-Day Rule
Popularized by YouTuber Matt D'Avella, this rule states you should never skip your fitness activity two days in a row. [4] This approach:
- Provides flexibility while maintaining consistency
- Prevents the "all-or-nothing" mindset
- Allows for natural ebbs and flows in motivation
- Creates sustainable long-term habits
The Skill-Based Framework
Instead of focusing on physical changes, approach fitness like learning a new skill. This framework, inspired by the principles of deliberate practice, suggests:
- Choose movements you want to master (like push-ups or yoga poses)
- Break them into main component parts
- Practice the components deliberately for short periods (10-15 minutes)
- Track improvement in form and capability rather than reps or weight
This approach turns fitness into an engaging learning experience rather than a chore
The Environment Design Method
Based on behavioral psychology, this method focuses on designing your environment for success rather than relying on willpower. Practical applications include:
- Creating a dedicated workout corner in your home
- Laying out exercise clothes the night before
- Setting up "movement stations" around your house
- Removing obstacles between you and exercise
The Joy-First Approach
This approach was very important to me at the beginning of my fitness journey. This revolutionary framework suggests that enjoying movement should be your primary goal.
Research shows that exercise adherence is significantly higher when people genuinely enjoy their chosen activities. If you have been attending classes that make you feel less than inspired or notice you aren’t excited to go to the gym, this might be the right approach for you.
Start by:
- Listing physical activities you loved as a child
- Exploring new forms of movement through short trials (take one boxing class, go for a hike, participate in an online yoga class, try out boot camp in the park, etc.)
- Rating each workout on a "fun scale"
- Prioritizing activities that score highest
Implementation Strategy
Choose one of these frameworks that resonates with you and commit to it for 30 days. Here's how to start:
- Select your approach based on personality and lifestyle
- Create a simple tracking system (photos, journal, or app)
- Set up daily reminders or triggers
- Find an accountability partner who's interested in the same method
- Review and adjust after two weeks
Time Management Tips for Success
One of the biggest challenges for fitness beginners is finding time to exercise. Here's how to make it work:
- Schedule your workouts like important meetings
- Start with short sessions – even 15 minutes counts
- Prepare workout clothes the night before
- Find your optimal exercise time (morning, lunch break, or evening)
- Keep a workout bag in your car or at work
Beyond Traditional Metrics
These approaches often require different ways of measuring success. Instead of focusing on weight or measurements, track:
- Movement quality and ease
- Daily energy levels
- Sleep quality
- Mood after activity
- Number of consecutive days following your chosen framework
- Enjoyment levels during exercise
- How you feel in your clothes
- Confidence level changes
- Small victories and improvements
- Changes in how you talk about yourself or fitness
- How you feel before and after workouts
The Margin of Safety Principle
Just as engineers don't build bridges to hold exactly their expected load, your fitness journey needs built-in buffers. This means planning for life's inevitable disruptions rather than creating an ideal but fragile routine.
Consider building these margins into your fitness practice:
- Schedule 45-minute workout windows for 30-minute sessions, giving yourself breathing room for warm-up and cool-down
- Have three backup home workouts ready for when you can't make it to the gym
- Know multiple exercise variations for each movement, allowing you to adapt when your body needs a different approach
- Create several paths to your fitness goals rather than relying on a single, rigid plan
- Build rest days into your schedule before you feel you need them
Remember, a margin of safety isn't about perfection – it's about sustainability. By planning for the unexpected, you create a fitness practice that bends rather than breaks when life throws curveballs your way.
When to Adjust Your Goals
Don't be afraid to modify your goals as you learn more about yourself and your capabilities. If you're consistently missing workouts, maybe you need to adjust the timing or duration or maybe you need a different approach. If you're easily completing all your workouts, perhaps it's time to increase the challenge.
The Bottom Line
Remember that every fitness expert was once a beginner. Focus on progress, not perfection, and celebrate small wins along the way. Your fitness journey is personal, and success looks different for everyone. By setting achievable goals and staying consistent with your efforts, you're building habits that will serve you well beyond your initial goals.
Start today by choosing one approach from this article that resonates with you. Write it down, tell a friend, and take that first step toward your healthier future. Your future self will thank you for beginning this journey, one workout at a time.
REFERENCES
1. Sinek, S., Mead, D., & Docker, P. (2017). Find your why: A practical guide to discovering purpose for you and your team. Portfolio/Penguin.
2. Ferriss, T. (2010). The 4-hour body: An uncommon guide to rapid fat-loss, incredible sex, and becoming superhuman. Harmony.
3. Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Avery.
4. Matt D'Avella. (2019, September 3). The Two Day Rule [Video]. YouTube. https://www.youtube.com/watch?v=bfLHTLQZ5nc.
