Big Workout Goals
Optimal fitness includes strength, flexibility and cardiovascular training and let’s face it, working out can be boring sometimes.
Most of us don’t work out because it’s fun, we do it because we like the way it makes us feel once we’re done.
We exercise to stay strong so we can engage in the activities of our life. That can be as simple as going to the grocery store, doing laundry, gardening or playing with grandchildren. It can also be so that we can do more complex activities.
As we age, many people stop moving as frequently and succumb to the idea that we just can’t do as much as we get older. This is actually true for the general population because many of them stop trying.
We have to work out smarter as we age to avoid injuries but it’s not only possible, it’s also how many women are getting, and staying, healthier as they age.
Having a big fitness goal can motivate people to stick with their workout routine. It’s also important to get help to ensure we are training safely and consistently however.
This past March I turned 59 and decided it was time for a big workout goal before turning 60, so I decided I want to be able to do 100 straight leg push ups and 10 unassisted pull ups and chin ups.
When I shared this goal with some of the people I know, I have gotten a large array of responses but the best question was WHY?
If we don’t have a compelling answer to the why AND a plan to effectively meet a big goal, it’s pretty likely that we won’t succeed.
I want to accomplish this goal for 4 reasons:
It feels really far out of reach but I believe it’s possible with consistency.
I believe it will feel very gratifying to accomplish it.
I will be much stronger at 60 than I am at 59.
I want to show others what’s possible when you set your mind to something and work consistently toward it, regardless of your age.
One of my clients in her 70’s recently retired and has a goal of completing a 10 day hiking trip in Europe with her husband, which involves walking 8 - 10 miles per day with several thousand feet of elevation each day
To accomplish a big goal, we have to break it down into smaller goals that we can consistently move towards.
To help my client reach her big goal I created a safe weight training program to gradually increase her overall strength while hiking and also gave her homework to improve her cardiovascular endurance.
To reach my own goal, I hired a trainer at my gym to hold me accountable and to give me ideas on how to keep my own training safe. Even trainers need a trainer sometimes.
Another advantage to working towards a big goal is that it forces you to remain in the present moment. What I mean by this is that you have to focus only on what you are doing to move toward your goal in any given week.
For example, At week 4 of my training program I am doing 11 pushups each morning and it’s hard to finish the last 2 or 3.
If I think about how hard it is to do 11 push ups, I can’t even imagine doing 20 or 30, nevermind 100, so I try not to think about that.
I focus on the fact that I am doing 11 push ups every morning and am working out 3x per week to increase my overall muscles strength so that I will be able to do 13 push ups next week and 15 the week after.
If we stay present and consistent with our training, we make slow and steady progress toward our ultimate goal.
We are all getting older, but how we feel as that occurs is significantly impacted by our attitudes and our exercise habits. If it works for you, come up with your own big goal to help keep yourself motivated.
Action Step:
Think of something you would like to accomplish in the next 6 months to one year that feels slightly out of your reach but you believe you could accomplish with desire and consistent, safe effort.
Break that goal down into smaller parts (or get help doing so) and start working your plan.
Enjoy the process and stay present as you slowly and steadily move towards the new, stronger you!
