Weekly Fitness Goal Setting

16 items · Health · Easy difficulty · 15 min

Plan weekly workouts, track progress, and stay consistent in 15 minutes.

• Evaluate current fitness level

  Quick self-check: recent activity, energy, strength, endurance, and injuries.

• Check health limitations and consult a doctor if needed

  If you have chronic conditions or are new to exercise, seek medical advice.

• Define 1–3 SMART goals for the week

  Make goals Specific, Measurable, Achievable, Relevant, and Time-bound.

• Choose workout types (cardio, strength, mobility)

  Pick a mix that matches your weekly goals and current fitness level.

• Decide frequency and session length

  Set target sessions per week and minutes per session (e.g., 3×45 min).

• Allocate specific days and times in your calendar

  Block sessions as appointments and include travel or setup buffers.

• Set intensity or effort targets for each session

  Use RPE, heart-rate zones, or target pace to guide effort.

• Plan warm-up and cooldown for each session

  Include 5–10 min dynamic warm-up and 5–10 min cooldown or stretch.

• Plan rest or active recovery days

  Schedule 1–2 full rest days or light activity days each week.

• Active recovery options: short walk, yoga, foam rolling
• Select one measurable metric to track

  Pick a primary metric (minutes, distance, sets, or RPE) to measure progress.

• Prepare gear and pack the night before

  Lay out clothes, shoes, water bottle, and any equipment you need.

• Plan pre/post workout nutrition and hydration basics

  Have a light snack 30–60 min before and rehydrate after sessions.

• Schedule a weekly review to log results and adjust

  Set a 10–15 min slot to review metrics and tweak next week's plan.

• Choose an accountability method and set reminders

  Use a partner, coach, or app reminders to stay consistent.

• Plan modifications for illness, injury, or missed sessions

  List gentler alternatives and clear signs to pause or seek help.

Printed from TickYouOff — the interactive version tracks your progress and can be shared with others.