How to Set Fitness Goals That Actually Stick

In a world of instant gratification, influencer physiques, and quick-fix diets, it’s no wonder so many people struggle to stick to their fitness goals. One week you're motivated, the next you're overwhelmed — and that New Year’s resolution you set back in January? Long gone by March.

But here’s the truth: fitness success isn’t about perfection — it’s about progression.

And the key to long-term results? Setting realistic goals that fit your lifestyle, not someone else’s.

Start With This: Small Steps = Big Changes

Too many people go from 0 to 100 overnight.

They buy all the supplements, sign up to an intense 6-day workout split, cut out all their favourite foods… only to burn out in two weeks and feel like a failure.

But here's what actually works: making small, sustainable changes consistently.

Let me give you an example.

If you lose just 1lb per week, that’s 12lbs in 12 weeks.

That’s 24lbs in 6 months.

And you didn’t starve, or train 2 hours a day — you just stayed consistent.

Avoid Influencer Traps: Set Goals for Your Life

Avoid Influencer Traps: Set Goals for Your Life

Social media is full of shredded physiques, “what I eat in a day” videos, and before-and-after transformations that seem to happen in record time.

But what you don’t see behind the scenes:

They often have a coach, a dietitian, and a trainer.

Their meals might be prepped for them.

They’re paid to look that way — it’s part of their income.

Supplements, lighting, editing, posing — it all creates an illusion.

Comparing yourself to that is like comparing your home cooking to a Michelin-starred restaurant — they’re playing a different game.

Instead of chasing someone else’s goals, start by asking:

👉 What fits my current life, work, and family commitments?

Real Life Gets Busy — and That’s Okay

If you’re juggling work, kids, and a social life, it’s normal to feel like you have no time. But you don’t need hours in the gym to start seeing progress.

Start small:

Take the stairs instead of the lift.

Walk or cycle to work if you can.

Go for a 15-minute walk after dinner.

Swap out fizzy drinks for water during the day.

Pack a healthy lunch instead of buying fast food.

These simple daily wins add up — and they build confidence to take on bigger challenges later.

Start small: Take the stairs

How to Start Your Fitness Journey (The Smart Way)

You don’t need a perfect plan. You just need to start.

Here are a few beginner-friendly options to consider:

✅ Research Local Gyms

Look for one that’s close to home or work. A 45-minute session is much easier to commit to if you’re not spending another 30 minutes just getting there.

✅ Try Fitness Classes

If the gym feels intimidating, classes can be a great way to ease in. You’ll be guided, surrounded by others, and often build social accountability.

✅ Join a Facebook Group or Online Community

There are thousands of people in the same boat as you — trying to get fitter, feel better, and figure it out. Surrounding yourself with others on the same path can keep you going on the tough days. Trap Fit Coaching has its own community support group which you can find here.

✅ Start With Bodyweight Workouts at Home

No gym? No problem. Start with a few short workouts each week using your own body weight. Squats, push-ups, lunges, planks — it doesn’t need to be fancy to be effective. You can download Trap Fit Coaching's FREE 30 day challenges to get started here.

✅ Track Your Wins, Not Just the Scale

Write down what you’re doing — workouts completed, meals prepped, steps walked, water drunk. Progress isn’t just pounds lost; it’s habits built.

Starting is an achievement

Final Thoughts: Set Goals That Stick, Not Just Goals That Sound Good

It’s tempting to say, “I want to lose 20lbs in a month” — but if you crash, quit, and feel worse off in six weeks, what’s the point?

Instead, focus on:

Consistency over intensity

Progress over perfection

Lifestyle changes over crash diets

Think about what your life could look like 3 months from now if you just stayed consistent.

A stone lighter.

More energy.

Better sleep.

Feeling more confident in your clothes.

And it all starts with one small step.

Take it today.