Begin With the Goal
Some people love yoga. Some love lifting weights. Others enjoy running, Pilates, or a morning swim. And some would rather avoid physical activity altogether.
And you know what? That’s perfectly okay.
Our relationship with movement is deeply personal, shaped by past experiences, current circumstances, individual preferences, and the time we have. It’s not just about what our bodies need—it’s about what makes us feel capable, confident, and what we can do consistently.
From the rhythmic flow of yoga to the challenge of lifting weights and the post-run endorphin release (runner’s high), movement provides a spectrum of experiences. More importantly each of these activities leads to different outcomes and adaptations.
One isn’t inherently “better” than the others, but certain movements and exercises are more effective at causing specific adaptations. This is the Principle of Specificity - that we touched on in the past when discussing how to build stronger bones.
Which Exercises Should I Focus On?
Exercise and movement is not a one-size-fits-all approach. For example, if you’re just starting your movement journey, bodyweight exercises like squats and push-ups are a great way to build foundational strength. However, if you can already do 15 push-ups, simply doing more push-ups won’t substantially increase your maximal strength. You’ll develop muscular endurance, and maybe even some muscular growth-but not necessarily the ability to lift a heavier weight. Similarly, a runner who consistently logs 30 miles a week might benefit more from targeted strength training to improve running economy and reduce injury risk than simply adding more mileage.
The key is aligning your training with your specific goals. Here’s a few examples of how different movements create distinct adaptations:
Resistance Training: Beyond building muscle, resistance training strengthens bones, improves metabolic health, and enhances functional strength for daily tasks.
Cardio (Zone 2): Improves baseline heart health, builds mitochondria (cellular energy centers), and enhances fat burning.
High-Intensity Interval Training (HIIT): Enhances cardiovascular fitness, improves recovery capacity, and increases VO2 max (oxygen efficiency).
Mobility Work: Improves range of motion and movement quality by targeting specific joints and tissues. General stretching may not address individual mobility needs; specific mobility work focused on the hips or shoulders might provide relief from morning stiffness.
Balance Training: Improves stability, coordination, and proprioception (body awareness), crucial for preventing falls and maintaining independence.
All of these are tied to increases in longevity - and more importantly years lived independently.
Begin With The Goal In Mind
When it comes to exercise the most important question isn’t “What exercise is best?” but rather “What do I want my body to be able to do?”
Whether you work out seven days a week or your main goal is to reach 10,000 steps a day, keep your end goal in mind and ensure your activity—or lack thereof—will lead to the outcome you desire. Remember, movement is about achieving your goals, whatever they may be.
Goal Setting Q&A: Making Movement Meaningful
We’ve talked about the importance of specific movements and training approaches. But how do you actually set effective goals that will keep you motivated and on track?
Here are some common questions and research-backed answers:
Q: What makes a goal “effective”?
A: The most effective goals are SMART:
Specific: Clearly define what you want to achieve. Instead of “get in shape,” try “walk for 30 minutes, three times a week.”
Measurable: Track your progress. Use metrics like distance, weight lifted, time, or frequency.
Achievable: Set realistic goals that you can actually attain. Starting with small, manageable steps is key.
Relevant: Ensure your goals align with your overall values and priorities. If your goal doesn't resonate with you, it will be harder to stick with it.
Time-bound: Set a deadline. This creates a sense of urgency and helps you stay focused.
Beyond SMART, research emphasizes the importance of:
Approach vs. Avoidance Goals: Focus on what you want to achieve (e.g., “walk three times a week”) rather than what you want to avoid (e.g., “stop being sedentary”). Approach goals are more motivating.
Process vs. Outcome Goals: While outcome goals (e.g., “lose 10 pounds”) are important, focusing on process goals (e.g., “go to the gym three times a week”) gives you more control and helps you stay consistent.
Goal Setting Theory (Locke & Latham): This theory highlights the importance of setting challenging yet attainable goals. Difficult goals lead to higher performance than easy goals, but only if they are accepted and individuals are committed to achieving them.
Q: How do I stay motivated when working towards my goals?
A: Several strategies can help maintain motivation:
Find Your “Why”: Connect your goals to a deeper purpose or value. This intrinsic motivation is more powerful than external rewards.
Break Down Large Goals: Divide overwhelming goals into smaller, more manageable steps. This makes the overall goal less daunting and provides a sense of accomplishment along the way.
Track Your Progress: Monitoring your progress provides visual evidence of your efforts and reinforces positive behavior. Use a journal, app, or other tracking method.
Celebrate Small Wins: Acknowledge and reward yourself for achieving milestones. This reinforces positive behavior and boosts motivation.
Seek Support: Find a workout buddy, join a group, or work with a trainer. Social support can provide encouragement and accountability.
Growth Mindset (Dweck): Believe that your abilities can be developed through dedication and hard work. This mindset helps you view setbacks as learning opportunities rather than failures.
Implementation Intentions (Gollwitzer): Create “if-then” plans that link a specific situation to a desired action. For example, “If it’s Monday morning, then I will go for a 30-minute walk before work.” This helps automate your behavior and makes it easier to stick to your goals.
Q: What if I experience setbacks or fall off track?
A: Setbacks are a normal part of the process. The key is how you respond to them:
Self-Compassion (Neff): Treat yourself with the same kindness and understanding you would offer a friend. Avoid self-criticism, which can be demotivating.
Reflect and Adjust: Analyze what led to the setback and adjust your approach accordingly. This might involve modifying your goals, changing your strategy, or seeking additional support.
Focus on the Process: Remember that progress isn’t always linear. Focus on consistently engaging in the process rather than solely fixating on the outcome.
By applying these research-backed strategies, you can set effective movement goals, stay motivated, and achieve lasting results. Remember, the most important step is to start—and to keep moving forward, even when faced with challenges.