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Plus: how FIIT Project turns clear goals into real progress

Clear goals stop your training from feeling random. You know what you’re chasing, what to do this week, and how to tell if it’s working. That makes it easier to stay consistent even when life gets busy.

Why goals matter

• Clarity: Swap “I should exercise more” for “I’ll exercise Mon, Wed and Fri at 6am.”
• Focus: Work on the few things that move the needle, not everything at once.
• Progress you can see: Track simple wins. Weights lifted, distance run, sessions done.
• Confidence: Small wins stack up and build momentum. Celebrate consistency, not immediate progress.

What good goals look like

Use two layers:

1) The result (your finish line. What you want to achieve.)
Examples: first pull-up, run 5km without stopping, fit into your favourite jeans, pain-free knees when you stand up.

2) The actions (your weekly steps. What you need to do.)

Examples: exercise 3 days a week for 40 minutes, eat a palm-sized serving of protein at breakfast, 10 minutes of stretching after dinner, a 20-minute walk 4 days a week during your lunch break.

Pair one result with two or three actions you control. Actions create the result.

Pick timelines that fit real life

• 2–4 weeks: Build habits (sleep, steps, breakfast, stretching).
• 8–12 weeks: See real changes (stronger, fitter, clothes fit better).
• 6–12 months: Bigger milestones (first pull-up for some, major weight change, race PB).

A 90-day window is the sweet spot—long enough for results, short enough to adjust when life changes.

Break big goals into small steps (examples)

First pull-up

• Weeks 1–4: Hang from the bar, assisted pull-ups 2–3×/week
• Weeks 5–8: Keep assisted pull-ups, add slow “lowering” pull-ups (controlled on the way down)
• Weeks 9–12: Use less assistance and, retest your new strength.

Lose 5 kg without crash dieting

• Weeks 1–4: Have protein at breakfast everyday; train 3×/week
• Weeks 5–8: Swap two weeknight drinks for sparkling water; add 15-min walk after dinner
• Weeks 9–12: Prepare two simple high-protein, lower-calorie meals each week; add one longer walk on the weekend.

Happier knees

• Weeks 1–4: Roll on a foam roller and stretch 3x/week
• Weeks 5–8: Hold in a squat position daily for 5 minutes. Use a wall, chair or doorframe to help.
• Weeks 9–12: Start moving up and down in squats. Add weight slowly while staying pain-free

Measure progress (without obsessing)

Track 2–3 markers/indicators:

• Performance: weights, reps, times, or distance
• Habits: sessions per week, steps, sleep, protein serves
• Feel: energy, soreness, confidence

Use the data to tweak the plan, not to judge yourself.

When life gets busy

• Do the minimum that matters: Hit your 2–3 key actions.
• Have a Plan B: Shorter sessions or simple at-home options. Something is better than nothing.
• Adjust, don’t quit: Scale back for a week; keep the routine alive. Scaling up or down is easier than having to start a routine again once stopping.

Common goal mistakes

• Too many goals at once. It’s hard to truly focus on more than 2-3 goals at a time.
• Vague targets (“get fitter”). Too open to interpretation. Find targets that are measurable and comparable over time.
• Only watching the scale. The weight on the scale can vary daily even when on track, and may not show the whole story.
• All-or-nothing weeks. Meaningful, long-lasting change is made with consistent effort over a longer time frame. Short sprints of effort don’t work.
• Chasing “hard” over good technique. Build habits that are consistent over time. “Hard” all the time isn’t sustainable physically or mentally. There will be days where you just don’t have “it”.

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How FIIT Project does goal setting (and why it works)

Every 90 days, you can book a 30 minute Goal Setting Session with a coach at FIIT Project. Together we:

1. Choose your main goal and lock in 2–3 simple weekly actions.
2. Review your last 90 days, celebrate wins, and learn from speed bumps.
3. Build a clear, personal plan that fits your schedule.
4. Give you a focus list you can use in class or PT straight away.
5. Add accountability. Check-ins, technique tune-ups, or tailored help if needed.

This is one of our key differences from other gyms, and a big reason we’ve been awarded Best Personal Trainer in East Adelaide for the past two years. We don’t guess. We coach a plan, adjust it when life changes, and keep you moving forward. We coach the person in front of us. Not everyone has 20 hours a week to train, and unlimited time to prepare food and sleep. We know most people are exercising around work, kids and life. 
We work out realistic, achievable plans around your life.

Ready to set your next 90-day plan?

Book your Goal Setting Session in with a Coach. You’ll leave with a simple plan that fits your life—and the support to stick with it.

Ready to get started at FIIT Project?

Book your No Sweat Intro today. You’ll meet with one of our expert Coaches, talk about your goals and fitness journey, and we’ll develop a plan just for you.