Now one week into 2023, many of us are thinking about our goals for the year. Setting goals is one piece of the puzzle but staying motivated and achieving them is a challenge we all face. To help we'll go over some tips for setting and achieving your strength and fitness goals in 2023.

Set a clear, measurable long-term goal. 

Pick a date, set a clear goal. This could be a new PB or signing up to your first marathon. This is your north star. With this make it measurable and realistic. Locking something into your diary that keeps you accountable will get you focused faster and set you on track for success in 2023. Sign up to an event, mark your calendar now with something to work to.

Define key milestones

Start small and be realistic. Don't try to do too much too soon - this can lead to burnout or injury. Instead, start with small, attainable targets and build up gradually. Setting key milestones along the way to your longer-term goal will not only keep you motivated when you hit them, it will allow make your north star goal feel more achievable. For example, if your aim is the first marathon by the end of the year then signing up to a 10k race in March is a good first milestone.

Make a plan and track your progress.

Once you've set your goals, it's important to create a plan for how you're going to achieve them. This might include scheduling specific workouts, setting aside time for exercise each week, or finding a training partner to keep you accountable.

Tracking your progress can also be helpful - whether it's through a fitness app, a journal, or simply keeping track of your workouts on a spreadsheet. Seeing the progress you're making can be a huge motivator. It’s also a key step in keeping yourself accountable. The habit of logging and tracking sessions keeps you checking in on yourself, especially on the days your lacking motivation. You are responsible for your own success.

Celebrate the wins

It can be helpful to set rewards for yourself as you reach certain milestones and tick of the mini goals you set for yourself. This could be something small, like treating yourself to a new training clothes or new piece of gym equipment. Or something bigger like a trip away. Enjoy the journey.

Don't be too hard on yourself.

It's important to remember that everyone has off days and setbacks are a natural part of the journey. It’s about progress not perfection. When things don’t go to plan rest, reflect and go again. It’s not always about how much you lift – but how much you’re willing to try.

Overall, setting and achieving strength and fitness goals takes time, effort, and motivation. But with a little planning you can make 2023 the year you reach your finally tick off those January goals.