How to set realistic exercise goals this year
Dr Jackson Fyfe shares five principles to help make it easier to stick to an exercise routine.

Most people want an exercise program that helps them reach their goals.
But there’s thing that is one non-negotiable for long-term success – and that is showing up consistently.
To help build a sustainable and consistent exercise routine, Dr Jackson Fyfe recommends five guiding principles to consider when setting goals.
He says that too often, people focus solely on the end goal, not accounting for life’s challenges that inevitably get in the way.
“You’re more likely to get there if you define your path and make it easier to stay on course when challenges arise,” he says.
Principle #1: Form over weight (or pace)
It’s the start of the year, and we’re all eager for rapid results. But Dr Fyfe says people often go too hard, too early with exercise.
This often means lifting too heavy, or running too fast, and sacrificing movement quality in the process.
The problem is this can lead to extra fatigue or injury risk, or it’s just not enjoyable.
All of which can make it harder to show up next time.
Dr Fyfe says you don’t need to lift heavy weights to improve your muscle mass or strength, and you can improve your VO2max (a measure of your aerobic fitness level) without doing HIIT.
“Slowing down often means you can go further in the long run,” he says.
Principle #2: Simple over complex
Let’s not overcomplicate things. Even simple exercise strategies can improve markers of health or fitness.
Stair climbing, bodyweight resistance training or short ‘exercise snacks’ throughout the day or around meals are all simple ways to build activity into your day.
“Even short bursts of movement, such as three 1-2 minute bouts of things like carting shopping bags, carrying children, or walking uphill, can lower the risk of death by 38-48%,” Dr Fyfe said.
“Keeping it simple means you’re more likely to take that first step, or rep, more often.”
Principle #3: Process over outcomes
Many people set goals but miss a critical step – identifying the stepping stones to get there.
Process-related goals, such as taking a walk three times a week, tracking your daily activity, and focusing on proper form, have a greater impact on performance than outcome goals.
“Nailing the process helps you stay on track to your long-term health and fitness goals,” Dr Fyfe said.
“Long-term health and fitness goals take months or years to achieve and can be hard to measure – but you’ve a greater chance of success if you concentrate on the process.”
Principle #4: Something over nothing
Even small doses of exercise can have big benefits—especially for those who are less active.
Dr Fyfe says the largest gains often come when going from nothing to some form of activity.
Whether you ‘snack’ on your activity or prefer larger serves, the health and fitness benefits are similar.
“The most impactful thing anyone can do is get started,” Dr Fyfe suggests.
“Convince yourself to do something over nothing. Motivation often follows action, not the other way around.”
Principle #5: Perceptions over intensity
Exercise doesn’t have to be gruelling and miserable to be effective. But this perception is one of the reasons people can’t keep to a consistent routine.
“Sure, exercise isn’t always pleasant, but switching your focus to how you feel during exercise can help you prioritise your perceptions over intensity,” he says.
“Making exercise more enjoyable for yourself means you don’t have to wait to get the benefits.”
And how we feel during exercise can predict whether we stick to it over the long-term.
Dr Fyfe says achieving exercise goals in the long run is less about following a perfect plan, and more about building a system to help you show up more often.
“Following an exercise plan without a strategy to stick to it is like setting sail without a compass or anchor,” he says.
“You might start strong, but life’s challenges will quickly send you off course.
“The effectiveness of your program hinges on finding ways to ensure you stay with it consistently over time.”
Dr Jackson Fyfe is a member of Deakin’s Institute for Physical Activity and Nutrition (IPAN), and a Lecturer in Exercise Physiology across the Lifespan.