Skip the mindset of being smaller and instead focus on some of these non-scale fitness goals. Start prioritizing your health, strength, and well-being without making weight loss the sole focus.
As a Certified Strength & Conditioning Specialist, it's not often that people come to me looking to learn anything but how to lose weight.
As a mom myself, we're conditioned that we need to go to the gym to suffer through workouts, to be smaller, and to punish our bodies for something we ate.
And yet, that is so far from the truth.
Physical activity is still crucial, even when you have your ideal body.
Likewise, in my personal experience I've found that when women focus on goals outside of losing weight, all the other stuff tends to fall into place.
- less back pain
- an increase in strength
- more confidence
- high energy
- less stress and anxiety
- more control
- reducing high blood pressure
- health improvements (heart health, disease risk etc)
- and yes, weight loss
So, if you're at a healthy weight or feel you need a mental slap to shift your focus, this post is for you!
Start celebrating and striving for the non-scale victories.
Below are 5 of the best, most fun, fitness goals that have nothing to do with how to lose weight.
Strength & Performance Goals
Strength goals are my all-time favorite goals and what I strive for with every one of my in-person and SMASH workout clients.
When you focus on getting stronger, a lot of things happen:
- You look better
- You feel better
- Daily tasks become easy
- You become somewhat cocky
- You can help friends move and not be embarrassed
Honestly, there are a lot of perks but being strong freaking rocks. Learn to start resistance training and slowly work your way in.
You can work towards goals of lifting a certain amount of weight or performing a certain amount of repetitions.
Regardless, being strong is FUN.
Likewise, don't fret about "getting too big". Strength training doesn't work that way.
In fact, it's lifting weights that give a "toned" look that most women strive for. Get started with a few of the resources below:
- Strength training for women
- How to start working out when you're brand new
- Strength training for beginners, the tips you need
Endurance goals are always a fun challenge and it's never to late tp start!
You can either strive for traditional endurance goals like running, or being able to do an exercise for a certain amount of time or repetitions.
I was never a runner personally until my first pregnancy and I can't stress enough that learning to run did not come naturally (learn about how to begin running when you're not naturally a runner))
But years later, it's one of my favorite ways tp push myself.
Setting endurance goals took a lot of mental strength and I'm stronger because of it (learn how to challenge yourself and achieve running goals).
Whether it’s running or a certain number of repetitions of an exercise, pick an endurance goal and try to smash it!
Bodyweight Training (Calisthenics)
It’s no secret that many people are unable to do exercises like basic push-ups, chin-ups, single-leg squats. All of these are basic skills and yet we’ve forgotten how to do them.
So, work at them.
Body weight performance goals are a great form of gym motivation but they also have the perk of being able to work on them almost anywhere.
Some great calisthenics goals are:
- learn to do a pull up (here are some great tips for beginners)
- take it further by working on ring dips or muscle ups
- learn to do a handstand and hold it for time (check out beginner handstand tips)
- Learning to do a push up when you're a beginner
- Pistol squats
Will it take time? Yes. Effort? Yes. But you’ll feel like a badass when you succeed.
Unfortunately, many people think you need to be super lean or fit to do these activities. But remember, everyone starts somewhere! Take note of where you're at and scale up from there.
Bodyweight goals are impressive don’t overlook them.
Sick of starting a fitness program only to fall off the wagon in a few short weeks?
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These workouts focus on getting STRONGER with just one set of dumbbells and a mini band. Plus, you have direct access to a Certified Strength Coach anytime you have questions (or need some motivation!).
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.
Daily Task Goals
Maybe your goal isn’t performance-based. Sometimes, simply improving the things you can do daily is a huge goal:
- being able to play tag with your kids without getting winded
- carrying an extra bag of groceries
- playing recreational sports
Don’t overlook that maintaining some sort of workout schedule helps you do the things you love.
Below are a few low-impact, beginner workouts to get you started with general strength.
Mobility & Flexibility
Remaining mobile as you age is crucial if you want to keep doing the things you love! So why not set some mobility or flexibility goals?
Working towards more flexible hip flexors or quads, straddle splits, or being able to reach overhead are all non-weight loss fitness goals.
All of which will still require dedication and moving your body.
Check out some follow-along hip mobility videos on my YouTube channel!
Instead of focusing on how to lose weight, why not focus on just staying consistent to any routine you enjoy?
Consistency will always produce results so take the focus off the big stuff and start mapping out a plan and making consistency the goal.
This can include any of the following:
- Showing up for a workout three times per week
- Adding 5 minute workouts into your day every day
- Drinking 2L of water each day
- Healthy eating habits
- Eating over 100 grams of protein per day (learn how to do that in this Protein Power Snacks Ebook)
Remember, there's more to life than weight loss.
In fact, maintaining an active lifestyle or workout schedule helps so much that its important to measure progress and celebrate the other stuff that comes along on your fitness journey.
- can you pick up your kids no?
- does your back still hurt?
- are you sleeping better?
- do you find you're less stressed?
- do you enjoy your days?
- is your energy better?
- can you move your hips and shoulders through a full range of motion?
The scale isn't the only way to track progress. It's just the most talked about. non-weight loss goals ultimately still help you live a healthier life.