How to Set Fitness Goals

You Actually Stick With (Backed by Sports Medicine Research)

January hits, motivation is high, and everyone in Atlanta is crowding the BeltLine, Piedmont Park, and the gyms trying to start fresh.

But by February? Most resolutions fade. As a physical therapist in Atlanta who works with runners, lifters, and youth athletes, I see the same pattern every year, not because people don’t want to improve, but because they’re setting goals the wrong way.

Here’s how to set fitness goals you’ll actually stick with, backed by sports medicine research and the strategies I coach my clients through at YourMove PT.

1. Focus on Process Goals, Not Just Outcome Goals

Research in sports psychology shows that people stick to goals longer when they focus on daily actions instead of big-picture outcomes.

❌ Outcome: “I want to lose 10 lbs.”
✅ Process: “I will strength train 2x per week for the next 8 weeks.”

For runners in Atlanta training for a spring half marathon, a better goal might be:

✅ “Run 3 days per week + 2 strength days.”
✅ “Add 5–10 minutes to my long run every 1–2 weeks.”

2. Start Smaller Than You Think

Most injuries I see in January happen because people jump from 0 to 100.

Sports medicine research shows that starting with a 10–20% increase in volume per week leads to significantly fewer injuries.

For example:

• New runner: Start with 1–2 miles, not 5.

• Returning lifter: Start at 50–60% of your old weights.

You don’t need to “earn your spot back”, you need consistency.

3. Schedule Your Workouts Like Appointments

My Atlanta clients who make the most progress treat workouts like meetings… non-negotiable.

If you train in East Atlanta Village, Grant Park, or Old Fourth Ward, build your week around:

• your gym days

• your long run day

• your recovery day

Put it in your calendar. Set reminders. Remove guesswork.

4. Track Your Progress the Right Way

Tracking builds motivation. Research shows it activates the dopaminergic reward pathways in the brain.

Ways to track:

• Training app (Final Surge, Strava, Garmin Connect)

• Weight lifted

• RPE (Rate of Perceived Exertion)

• Steps per day

• How you feel each week

Small wins add up fast.

5. Get Accountability and Professional Guidance

Most people need more than motivation, they need a guide.

As a physical therapist specializing in runners and strength athletes in Atlanta, I help people create personalized, injury-smart plans that build real momentum.