How to Set Weekly Goals: 50+ Weekly Goals Ideas

Hey Motivated girls! 

Are you ready to crush your weekly workout goals, ladies? We all know how challenging it can be to stay motivated and accountable when it comes to fitness. But fear not! In this blog, we'll explore why setting weekly workout goals is the key to success. By tracking your progress, breaking down your fitness journey, and staying motivated, you'll be on your way to becoming a fitness superstar. So, let's dive in and discover how you can crush your weekly workout goals like a boss. Get ready to sweat and slay!New Paragraph



What are weekly workout goals? Why Set Weekly Workout Goals?

Oh, setting goals! The magical solution to all our problems. Isn't it amazing how just by setting goals, our lives magically transform and everything falls into place? Well, maybe not exactly, but setting goals can definitely help us stay motivated and accountable, track our progress, and break down our fitness journey into manageable steps. So, let's dive into why setting weekly workout goals is the way to go!

First and foremost, setting goals helps us stay motivated and accountable. You know what they say, accountability is the key to success. When we have clear goals in mind, it becomes easier to stay focused and committed to our workout routine. Plus, knowing that we have set goals to achieve gives us that extra push to lace up our sneakers and hit the gym, even when we're feeling lazy or unmotivated.

Secondly, tracking our progress is essential to see how far we've come. It's like looking at before and after pictures, except instead of physical transformations, we're measuring our growth and improvements in terms of strength, endurance, and overall fitness. By setting weekly goals, we can monitor our progress more effectively and celebrate even the smallest victories along the way.

Lastly, breaking down our fitness journey into weekly goals makes it less overwhelming. Let's face it, trying to achieve our dream body or fitness level in one giant leap is like trying to climb Mount Everest without any training. It's not only unrealistic but also immensely overwhelming. By setting smaller, achievable goals on a weekly basis, we can focus on one step at a time and gradually build our way up to our larger fitness goals.

Setting Effective Weekly Goals

When it comes to setting weekly workout goals, it's important to be specific and measurable. Don't just say, "I want to exercise more." Instead, try something like, "I want to go to the gym three times this week and take a yoga class two times." This way, you have a clear plan of action and can track your progress more effectively. 

It's also crucial to set realistic targets. Don't set yourself up for failure by aiming to run a marathon in your first week of working out. Start small and gradually increase the intensity and duration of your workouts. Remember, Rome wasn't built in a day, and neither is your dream body.

Consider your fitness level and preferences when setting your weekly workout goals. If you hate running, don't force yourself to become a marathon pro. Find activities that you genuinely enjoy and incorporate them into your fitness routine. Whether it's dancing, swimming, or kickboxing, there's a workout out there for everyone. Don't be afraid to try new things and mix it up to keep things interesting.

Oh, and ladies, please don't forget to factor in your preferences. If you despise waking up early, don't schedule your workouts at the crack of dawn. Choose a time that works best for you and your natural rhythm. After all, exercising should bring joy and not turn you into a grumpy zombie.

So, instead of setting vague goals, ask yourself, "What exactly do I want to achieve this week?" Be specific and measurable, set realistic targets, and consider what makes you happy. Remember, the road to fitness is all about enjoying the journey and making it your own. Now, go crush those weekly workout goals, ladies! You've got this!

How to achieve your weekly goals? Create a workout schedule!

This is where the magic happens. So, grab your fitness gear and get ready for some serious planning.

First things first, choose your goals, it is important to make sure your weekly goals help you achieve a larger SMART goal such as:

I want to loose x % fat mass in 6 weeks by meeting my 2900 caloric goal per day and training 3 times a week.

Let's dissect this S.M.A.R.T. goals are goal together that are written to conform to the following criteria: Specific, Measurable, Achievable (or Attainable), Realistic (or Relevant), and Time-bound. The S.M.A.R.T. process was initially a management concept that was presented as a SMART way to create management goals as well as objectives. It was written in the following manner:

• Specific: Target a specific area for improvement (reduce body fat)
• Measurable: Quantify or have an indicator of progress for your measurable goals (x%)
• Achievable: Specify who will do it and how ("I", "by meeting my caloric goal and exercising 3 times a week")
• Realistic: State the results which can be achieved given your available resources (10% fat mass in 6 weeks")
• Time-bound: Specify your target date or time frame when the results can be achieved ("in 6 weeks)

Now, let's talk about aligning this goal with your weekly goals. Your weekly goals should be broken down to help you advance towards your role.

1) Break your goal by week

10% fat mass / 6 weeks= 1.7%

You will need to loose 1.7% fat mass every week to be at goal.

2) Write your list of to do list per week

- Prepare program and complete 3 workouts for the week

- Weekly meal prep for 2900 calories respecting macros %

- Walk 150 mins per week

- Sleep 8 hours every day

3) Add mental health, relationship, fun weekly goals to keep a healthy balance, give yourself breaks and make sure you don't obsess on your long term goal! 

4) Track: The key to stay on track is to keep track! Make sure you take a moment at the end of the week to reflect on the week, what was accomplish and what was not to perhaps modify the content of the next week in comparison to the end smart goal. Ask yourself: "Do I need to double efforts last week or did I do too amazing I can actually cut back and relax?"

And guess what? Rest days are just as important as workout days. Yes, you heard it right. Rest days are not a sign of weakness; they are a crucial part of any journey. Your body and mind needs time to recover and rebuild itself. So, make sure to include at least one or two rest days in your weekly schedule to take a break from any goal.

Now, take a deep breath and pat yourself on the back for making it through the section on creating a workout schedule. You're one step closer to crushing your weekly workout goals! Keep up the momentum, ladies, and let's continue this journey together. You've got this!

Finding Weekly Goals Motivation

So, you've set your weekly workout goals, huh? That's great! But let's face it, staying motivated can be as challenging as doing a hundred burpees in a row. Don't worry, though! I'm here to help you find that spark that will keep you going through those sweat-drenched gym sessions or intense home workouts. Let's dive right into it, shall we?

First things first, find an exercise buddy. No, not just any buddy, but someone who will cheer you on, laugh at your jokes, and maybe even join in on your dance moves during Zumba class. Having a workout partner not only makes the whole experience way more fun but also holds you accountable. After all, who wants to let their exercise buddy down? Plus, a little friendly competition never hurts anyone, right?

Now, let's talk about rewards. No, I'm not talking about rewarding yourself with a whole tub of ice cream after each workout (although that doesn't sound too bad). I mean small, non-food rewards that make you feel good. Treat yourself to a new workout outfit, a relaxing massage, or even a guilt-free Netflix binge. Remember, you deserve it for all the hard work you're putting in!

Lastly, find activities you enjoy. If you hate running, don't force yourself to become a marathoner. Try different workout classes, dance routines, or even outdoor activities like hiking or cycling. Finding something you genuinely enjoy will make it way easier to stick to your workout routine. Plus, it'll be one less excuse to skip a session.

So there you have it, my fellow fitness enthusiast. Finding workout motivation is all about finding the right exercise buddy, rewarding yourself along the way, and discovering activities that make you smile. With these tips in your arsenal, you'll crush your weekly workout goals in no time. Now go out there and show those dumbbells who's boss!

Start Tracking Your Weekly Goals With the best tools

Tracking your progress is a crucial aspect of crushing your weekly workout goals because it helps you stay accountable, motivated, and focused. And let's be honest, who doesn't love celebrating those small wins along the way?

One way to track your progress is by using a fitness app or tracker. These handy little gadgets are like your own personal cheerleaders, keeping track of your steps, calories burned, and even heart rate. Plus, most apps offer customizable workouts and challenges to keep you engaged and excited about your fitness journey. So go ahead, embrace your inner tech geek and let the app be your workout buddy. Who needs a real human when you have a digital one, right? Try aTracker! An app specifically made for people like us!

In addition to using a fitness app, keeping a workout journal can be a game-changer. Not only does it allow you to jot down your workouts, but it also provides a space for reflection and self-analysis. Did you conquer those last ten burpees with a smile on your face? Or did you struggle with those mountain climbers? By writing it down, you can see how far you've come and identify areas for improvement. Plus, it's an opportunity to unleash your inner poet and fill the pages with motivational quotes and doodles. Who said tracking progress couldn't be artsy?

And last but certainly not least, celebrate those small wins! Did you manage to increase your weight or run an extra mile? Give yourself a pat on the back (figuratively or literally) and reward yourself. Maybe it's treating yourself to a fancy smoothie or indulging in an extra episode of your favorite TV show. Whatever it is, remember that every milestone matters, no matter how small. So go ahead, do a little happy dance and share your achievements with your workout buddies. Because let's face it, the journey is as important as the destination, and celebrating those milestones along the way keeps you motivated and excited for what's to come. So, keep tracking, keep journaling, and keep celebrating those wins!

50+ Weekly Goals Examples

Career goals

Want to grow at work and get ahead of others? 🌱

Try out these career goal ideas:

• Update the content and look of your resume
• Update your Linkedin
• with accomplishments in your role
• Do a professional skill assessment
• Learn a new method of time management
• Attend a networking event to build new connections
• Declutter your inbox to 0 emails and find a way to keep it as it is
• Join a training course to upskill yourself in your role
• Finish all projects 2 days before deadline
• Take on leadership responsibilities: propose to help a new hire in your time get up to speed, document steps, activities and favorable outcomes
• Document and improve your own processes to share with your manager and team

Financial goals

Growing and saving money is on everyone’s wishlist. 🧞‍♂️ Here’s how you can do it with weekly goals:

• Assess your finances (spending, savings, debt)
• Open an investment or savings account 
• Take a personal finance class
• Avoid online shopping for a week
• Saving; No eating out from Monday - Friday
• Limit sneakers budget to 1 new pair of every 2 months
• Save money emergency fund
• Look into side hustle that fits your schedule and start
• Create a weekly budget for weekly saving goals
• Check your credit score and look into increasing it
• Set up student loan payments

Health and fitness goals

Don’t envy people who are fit around you. Instead, get going with these fitness goal ideas: 

• Do a fitness assessment to determine muscle and fat mass
• Think and write down a smart fitness goal for the next 3 months
• Think about effective ways of tracking fitness goals (weekly selfie? track weight or fat mass weekly?)
• Calculate nutrition macros for your goal
• Create weekly meal plan for goal
• Get eight hours of sleep every day
• Drink water instead of everything else
• Go to the gym three times this week
• Home-cook all your meals from Monday to Friday
• Try a new fitness activity once per week (yoga, pilates)
• Move 30 mins every day (walk, bike, groceries)
• Pick and prepare workouts for the week

Self-care and mental health goals 

Here’s how you can take care of yourself with weekly goals amidst a hectic work life:

• Take a break from social media 
• Meditate for ten minutes every day
• Watch an episode of favorite show 😉
• Organize your room 
• Read a chapter in a book
• Maintain a gratitude journal
• Schedule rest days to be out of office and workouts
• Declutter your living spaces
• Do at home beauty care (face or hair mask)
• Get your nails done
• Create a gratitude list journal

Relationship goals 

Nurture your relations with these good weekly goal ideas: 

• Plan a home cooked dinner with your partner
• Surprise your partner with a date you have carefully planned
• Call a friend every day for 10-15 mins
• Catch up with a family member
• Call your parents 
• Host a movie night with friends  
• Create a routine of “We time” with your partner
• Host a fun get together with friends
• Offer a gift to a friend for their special day
• Set alarms for your family and friends birthday (if you forget often like me😁)
• Plan a trip with friends and family
• Support a family/ friend project or business
• Send an unexpected gift to a friend or colleague on their special day

Fun goals

Want to try something new? 

Try out one of these fun examples of weekly goals:

• Join a creative class to step out of your comfort zone: cooking, dance, art, pottery, pole dance, DO SOMETHING DIFFERENT!
• Volunteer at an NGO (Non-Governmental Organization) 
• Create a new playlist for the gym
• Find seven things in your closet to donate
• Go to a musical event with friends
• Plan a vacation with partner or friends
• Grow an herb in your kitchen window
• Visit a new-to-you local restaurants
• Go to a movie alone
• Learn to embroider
• Fly first class (I wish I could haha)
• Learn to juggle
• Do at home painting

Overcoming Challenges and Sticking to Your Goals

Setting reminders and alarms can be a total lifesaver when it comes to sticking to your goals. I mean, how many times have you forgotten to workout because you were too engrossed in a Netflix binge? We've all been there. But fear not, my friend, for the power of reminders is here to save the day!

Whether you need to set an alarm to wake up for your morning workout or schedule a daily reminder on your phone, reminders are an effective way to keep yourself on track. And hey, if you're feeling super fancy, you can even set up automated reminders through your smart home devices. Just imagine your Google Home telling you, "Hey girl, it's time to get your sweat on!" Now, that's some next-level motivation right there.

But let's not forget the importance of staying positive and focused. It's easy to get discouraged or feel overwhelmed when faced with challenges along the way. But remember, you're a badass and you've got this! Surround yourself with positive affirmations, motivational quotes, or even a vision board to keep your spirits high. And hey, don't forget to reward yourself for all your hard work. Treat yourself to a new workout outfit or indulge in a guilt-free spa day. You deserve it, girl!

Lastly, don't be afraid to adapt and modify your goals if needed. Life happens, and sometimes our initial plans may not work out as we imagined. It's okay to reassess and adjust your goals to fit your current circumstances. Remember, your fitness journey is unique to you, so don't compare yourself to others. Stay true to yourself and keep pushing forward.

Now, go crush those goals like the fierce, determined woman you are! And remember, I'm here cheering you on every step of the way. You got this! 💪

Your moment to speak is now! Comment if this article helped you, and discuss your journey to a toned body transformation, check in and tell us how is it going, we're in this together! 🖥💪🏽

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