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Goal Setting

Set Your Fitness and Health-Related Goals

Goal setting is essential for building sustainable fitness and health habits.

Clear and realistic goals provide focus, motivation, and a structured plan to turn consistent actions into lasting results.

 

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Set SMART goals
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Check in on my goals

I plan to:

Improve cardio fitness
Reduce body fat
Build muscle and get stronger
Improve my nutrition intake
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Outcome goal: A SMART goal clearly states what you want to achieve, how you'll measure it, and when you want to reach it.

Specific  Measurable  Achievable  Relevant  Time-Bound

I plan to improve cardiorespiratory fitness.

What do I want to achieve?

Example: I want to hit a new personal best of 25 minutes for my 5km run.
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I plan to improve cardiorespiratory fitness.

What can I do to bring myself closer to goal?

Action plan: List the steps you'll take to reach your goal. Eg. I will accumulate up to 20km run each week with at least one rest day in between.
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I plan to improve cardiorespiratory fitness.

Can I realistically stick to my plans for the next 3 months?

Yes
No
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This field is required

I plan to improve cardiorespiratory fitness.

I aim to achieve my planned goal in _ month(s) time.

It takes an average of 66 days to change a habit.
3 months
6 months
12 months
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This field is required

I plan to improve cardiorespiratory fitness.

What is your personal email address? The goal that you have set today will be sent to your email as a reminder.

This field is required

/5

I plan to reduce body fat.

How much body fat am I planning to lose?

The term ‘Body Fat’ refers to the total amount of fat in your body, encompassing both surface-level and internal fat. (Indicate the maximum healthy and reasonable fat loss in 6 months)
0.1kg 25kg
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This field is required

I plan to reduce body fat.

What can I do to bring myself closer to goal?

Action plan: List the steps you'll take to reach your goal. Eg. Your training plan to lose 0.5 to 1kg of fat loss per week.
This field is required
This field is required

I plan to reduce body fat.

Can I realistically stick to my plans for the next 3 months?

Yes
No
This field is required
This field is required

I plan to reduce body fat.

I aim to achieve my planned body fat loss in _ month(s) time.

3 months
6 months
12 months
This field is required
This field is required

I plan to reduce body fat.

What is your personal email address?
The goal that you have set today will be sent to your email as a reminder.

This field is required

/5

I plan to build muscle and get stronger.

How much muscle do I plan to gain?

0.1kg 8kg
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This field is required

I plan to build muscle and get stronger.

What can I do to bring myself closer to goal?

Action plan: I will engage in resistance-based training at least 3 times per week, completing 2 sets of 10 repetitions for at least 5 different exercises during each session. Example - I will do resistance training on Monday (Upper Body Focus), Wednesday (Lower Body Focus) and Friday (Full Body).
This field is required
This field is required

I plan to build muscle and get stronger.

Can I realistically stick to my plans for the next 3 months?

Yes
No
This field is required
This field is required

I plan to build muscle and get stronger.

I aim to achieve my planned muscle gain in _ month(s) time.

3 months
6 months
12 months
This field is required
This field is required

I plan to build muscle and get stronger.

What is your personal email address?
The goal that you have set today will be sent to your email as a reminder.

This field is required

/5

I plan to improve my nutrition intake.

What are your nutritional goals?

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This field is required
This field is required

I plan to improve my nutrition intake.

What can I do to bring myself closer to goal?

Action plan: List the steps you'll take to reach your goal. Eg. Eat a source of protein with every meal and at least five servings of vegetables each day.
This field is required
This field is required

I plan to improve my nutrition intake.

Can I realistically stick to my plans for the next 3 months?

Yes
No
This field is required
This field is required

I plan to improve my nutrition intake.

I aim to achieve my planned nutritional goals in _ month(s) time.

3 months
6 months
12 months
This field is required
This field is required

I plan to improve my nutrition intake.

What is your personal email address?
The goal that you have set today will be sent to your email as a reminder.

This field is required

/5

I want to check in on the goals that I have set previously.

Select your previous goal

Are my goals _____(select one)?
Just Right
Too Ambitious
Too Cautious

Update your goal?
Yes
No

On a scale of 1 – 100%, how would you rate your level of goal completion?

1 100
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This field is required

Are there any obstacles?

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How have your goals changed

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How do you plan to achieve your new goals

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Can i stick to my new plan for more than 3 months?

Yes
No
This field is required
This field is required

1/5

On a scale of 1 – 100%, how would you rate your level of goal completion?

1 100
This field is required
This field is required

How have your goals changed

This field is required
This field is required

How do you plan to achieve your new goals

This field is required
This field is required

Can i stick to my new plan for more than 3 months?

Yes
No
This field is required
This field is required

1/4

Great job setting your goal today!

Now take the next step – start putting your action plan into motion and make your goal a reality.

Check out Active Health programmes to kickstart with your action plans.
Back To Active Health Experience
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