Once you have a clear picture of your current fitness level, you can set SMART fitness goals. (Specific, Measurable, Achievable, Relevant, and Time-bound). This means that your goals should be clear and concrete, not vague and general. You have to hold yourself to a measurable standard. For example, instead of stating, “I want to lose weight”, you need to say, “I am going to lose 10 lbs. in three months.” Your goals should also be measurable, so you can track your performance and adjust your plan if needed. For example, instead of saying, “I want to start running daily”, you need to state something like, “I want to run a mile under 15 minutes.” The big one is that your goals should be achievable, meaning that they are realistic and within your reach. For example, if you have never run before, a goal of running a marathon in a month is neither realistic nor achievable (in that time frame). Your goals should be relevant, meaning that they align with your values and interests. For example, if you enjoy swimming - don’t take up biking or running. Finally, your goals should be time-bound, meaning that they have a deadline or a frequency. For example, instead of saying, “I want to exercise more”, state that, “I will exercise for thirty minutes three times a week.” AT HOME BASELINE FITNESS ASSESSMENT: 1. CARDIOVASCULAR ENDURANCE: 3 MINUTE STEP TEST Equipment: Sturdy 12 inch step or stairs, timer, metronome, or beat (optional: use a YouTube video at 96 bpm). Instructions: 1. Step up-up, down-down on the step at 96 bpm (24 steps/minute) for 3 minutes. 2. Sit down immediately after, and take your pulse for 1 full minute. Scoring: Compare your recovery heart rate to age-based norms (lower=better recover). 2.MUSCULAR STRENGTH: PUSH UP TEST (modify, if needed) Equipment: Mat or floor space Instructions: 1. Do as many full push-ups as you can in a row (with good form). 2. If you can’t do full push-ups, do modified (knees down) and record that. Scoring: Record the total reps before form breaks. 3. MUSCULAR ENDURANCE: WALL SIT Equipment: Wall and timer Instructions: 1. Slide your back down a wall until your thighs are parallel to the ground (like you are sitting in a chair). 2. Hold as long as possible. Scoring: Record your time in seconds. Under 30s = low endurance. 60+ seconds = good endurance. 4. CORE STRENGTH: PLANK HOLD Equipment: Floor or mat Instructions: 1. Hold a plank on your forearms and toes with a straight body. 2. Time how long you can hold with good form (no saggy hips). Scoring: Aim for 30-60 seconds minimum. Elite is 2+ minutes. Do this assessment every 6 weeks, recording your results in a notebook. After the SMART goals are in place, you need to set your fitness routine. This means you need to decide what, when, and where (and for how long) you will do it. It can be as easy as using a calendar, a planner, subscribing to an app, or any other tool that works for you to schedule your workouts. Make sure that your plan is balanced, varied, includes different types of exercise, such as cardio, strength, flexibility, and balance. Also make sure your plan is flexible and adaptable, allowing you the opportunity to adjust your workouts according to your mood, energy, weather, or other factors. 54 SEPTEMBER 2025 | INTHEVUE.COM
