With summer comes the desire to achieve a specific look on the beach, often focusing on rippling abs and toned arms. While there’s nothing wrong with setting aesthetic goals, it’s essential to remember that transformations take time. Setting additional goals can provide motivation and satisfaction as you work toward your larger objectives. Here are my recommendations!
Strength Goals
Many people aspire to add lean muscle. This is achievable, but it requires time in the gym and proper nutrition. Here’s a secret: you can improve your strength before even adding visible muscle. As you learn to lift, your brain develops better connections to the muscles already present, often allowing you to lift heavier loads right from the start.
When new clients begin a strength program, it’s exciting to see their progress. For example, someone might start squatting with just their body weight in Week 1, then move to an empty barbell in Week 2, and a loaded barbell in Week 3—all within a matter of weeks. However, actually adding new muscle takes longer, typically around eight weeks or more.
To avoid getting anxious while waiting for physical changes, work with your coach to set achievable strength goals early in your journey. Celebrating these early victories will keep you motivated as you wait for more visible results.
Workout Streak
Losing body fat also takes time. In a well-structured training program, you will gradually improve your body composition over weeks and months. Dramatic transformations often require unsustainable habits, so a steady approach is best.
To avoid impatience while waiting for visible changes, consider establishing a workout streak. For instance, you might set a goal to attend all three workouts each week, never miss a Monday session, or go for two extra walks outside the gym. I love it when clients set specific goals and log their workouts; it allows them to look back and appreciate their consistency.
The best part? Consistent training leads to faster progress than irregular training patterns.
The Feelings
While it’s harder to quantify, many people who develop an exercise habit report increased energy, better sleep, improved confidence, and overall happiness. I encourage you to document these changes.
Even if you primarily want toned shoulders or six-pack abs, no one complains about a good night’s sleep or a boost in self-worth that comes from hard work in the gym. Whenever you notice positive changes, write them down in your logbook: “Slept 9 hours without waking up,” “Ran up the stairs at work without getting winded,” or “Felt proud to help someone lift their suitcase!” These notes will serve as wonderful reminders of your progress.
Goals and Coaches
All your goals are valuable, and a coach can help you frame them in a way that prevents frustration while you work toward significant results. A coach’s role is to understand your goals, create a realistic plan with timelines, and support you in doing the necessary work. They can also help identify milestones and celebrate the successes that mark your progress.
If you have goals this summer, let’s discuss a plan together. We’ll outline timelines, provide advice, and answer any questions you may have. With a solid plan in place, we’ll ensure you’re smiling all the way as you work toward your goals.
To meet with an expert coach, book a free consultation today [https://kilo.gymleadmachine.com/widget/bookings/crossfitorpington/free-intro]!