Mary James

The Simple Guide To Achieving Your Fitness Goals As A Woman

Earl Nightingale - American radio speaker and author

Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.


It’s no secret that many women struggle to lose weight and keep it off. In fact, studies have shown that up to 95% of women who lose weight will gain it all back within 2 years.

The good news is that there are a few simple things you can do to increase your chances of success. If you’re looking to achieve your fitness goals, here are 7 simple tips to help you get there!

#1. Make A Plan & Set Realistic Goals

The first step to achieving your fitness goals is to make a plan and set realistic goals. Sit down and think about what you want to achieve. How much weight would you like to lose? Do you have specific areas you want to tone or strengthen? Write all the goals you want to achieve and make sure they are realistic.

Once you have your list, make a plan for how you will achieve these goals. Think about how you will fit exercise into your daily routine and what types of physical activity you will include in your weekly schedule. You should also plan a healthy diet and come up with some nutritious meals to cook or buy in the shop. Writing a plan will help you stay focused and motivated as you work towards your goals.

The Simple Guide to Achieving Your Fitness Goals As A Woman

TIP: Getting an accountability partner or joining a fitness class or team can help keep you motivated and on track. 

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#2. Find A Workout Partner Or Group

Exercising can be hard to stick to, especially if you're feeling unmotivated. Getting an accountability partner or joining a fitness class or team can help keep you motivated and on track. Having someone to give you encouragement and advice can be just what you need to stay on track with your fitness goals. If you can't find a training partner, consider joining a fitness class or team.

This will allow you to meet others who are also trying to get fit and stay healthy. Not only will it give you the sense of community you need to stay motivated, but it will also provide you with an instructor or coach who can help guide you in the right direction. Finding a training partner or group will help to keep you accountable, encourage you when you have a setback, and motivate you to achieve your goals.

TIP: Once you have created your workout out plan, put it on your calendar and stick to it.

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#3. Set Aside Time Every Week To Exercise

Once you have created your plan and found a training partner or group, you need to make sure you set aside time to exercise each week. Even if it's just 30 minutes a day, it's important to make time to be active.

Put it on your calendar and stick to it. As well as planning your workouts, try to incorporate other forms of physical activity into your day. Take the stairs instead of the lift, park further away from the entrance or take a walk during your lunch break. These small steps can add up and help you stay on track.

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#4. Incorporate Different Activities Into Your Routine

You don't need to do the same type of activity or exercise every day or week. To keep your body challenged and motivated, try mixing things up by incorporating different physical activity into your routine. For example, if you're doing cardio one day, try strength training the next, then yoga or pilates the next.

Mixing it up will help keep your body challenged and your workout interesting. As well as adding variety to your routine, it's also important to make sure you're pushing yourself and challenging yourself to do more than the day before. Increase the number of reps, the time or the weight. Slight changes like these can help you stay motivated and achieve your goals.

Never Stop

Getting fit isn't easy, and it may take a while before you see the results. That's why it's important to keep going and never give up, no matter how hard it gets.

#5. Find An Activity You Enjoy

Exercise doesn't have to be a chore. In fact, it should be something you actually enjoy! If you hate running on a treadmill, don't force yourself to do it. Instead, try other activities such as swimming, cycling, yoga or even dancing. Not only will this help you stay motivated, but it will also make getting fit more enjoyable.

#6. Be Flexible

Life can get in the way, and you may have to miss a few sessions here and there. That's OK! The important thing is not to let this stop you from achieving your goals. If you miss a few sessions, try not to be too hard on yourself and use it as motivation to get back on track and keep going.

#7. Persevere

Finally, the most important thing is to never give up. Getting fit isn't easy, and it may take a while before you see the results. That's why it's important to keep going and never give up, no matter how hard it gets. Find something to keep you motivated and remember why you started. Celebrate the small victories and keep going. Before you know it, you'll be well on your way to achieving your fitness goals! 

The Bottom Line

Remember, getting fit is a process, and it takes time and dedication. With a bit of patience and consistent effort, you can achieve your fitness goals. Try incorporating these 7 simple tips and you’ll be well on your way to achieving the results you want.

It's important to remember that getting fit is a process that requires patience and dedication. You may feel overwhelmed, but with persistence and consistent effort, you will achieve your fitness goals. With a positive attitude and determination, you'll be well on your way to achieving them in no time!

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Some common fitness goals for women include losing weight, building muscle, increasing strength, improving cardiovascular health, and increasing flexibility, etc. A few examples:

  • Work out for 12 days in one month.
  • Run continuously for 1 mile in 6 weeks.
  • Try a new workout a week till you find one you like.
  • Average 10,000 steps a day for a month.
  • Do X number of push-ups in 4-6 weeks.
  • Rest for eight full days a month.


Women can create achievable fitness goals by setting realistic and attainable objectives, breaking down larger goals into smaller, more achievable tasks, and tracking their progress to stay motivated.


Setting fitness goals can help women stay focused on reaching their goals and improve their overall health and well-being. Studies suggest setting goals helps with stress management, mental clarity, and physical performance.


Some tips to help women stick to their fitness goals include setting realistic goals, creating a schedule and sticking to it, creating an accountability system, rewarding yourself for progress, and getting the right gear.

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About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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