How to set a goal in training?

To feel happy, you need to understand the criteria by which you will measure your happiness, and do it as accurately as possible. This is true for any area of life.

Let's take sports. If you don't have a specific goal, you don't need a training program. Just enjoy your favorite activity for pleasure, without expecting great results. But if you're an ambitious person who wants to make a breakthrough — you can't do it without a goal and a program.

I've divided goal setting into three levels. Each level is valid and will find its people.

Level 1: Your Look

Having spent most of my life in fitness clubs, I clearly understand that one of the biggest incentives for exercising is a sporty, attractive appearance. It was hard for me as a professional gymnast to accept this at first.

A professional gymnast works primarily for physical development and mastering technique. Appearance is a lovely bonus. To me, training just for looks is still like tuning a Zhiguli — lots of noise, a red sports steering wheel, a bright green spoiler, and a bucket-sized exhaust pipe — but the car still doesn't go fast and doesn't brake well.

Still — there's a demand, so there must be a solution. If your goal is to improve your appearance, I recommend using a smart scale or caliper to set the goal properly. Before starting a training cycle, measure exactly 3 indicators: body mass index, % body fat, and % muscle mass. These numbers become your starting point.

Level 2: Optimal Development of Physical Qualities

This is the best fitness level, and the key word is OPTIMAL. No extremes — balanced and enjoyable.

The 5 main physical qualities: endurance, flexibility, strength, speed, agility. Developing each of these qualities — like leveling up in a game — turns you into a superhero. Important: by developing your physical qualities, your appearance will also change. You kill two birds with one stone.

Level 3: Sports Variant

Pick any option and start training today.

This one is my favorite. Why do we love sports so much? Emotions. Emotions move us forward, give us wings, give us energy — so why not use them to our advantage?

Compete. There are amateur competitions in almost every sport. I play football. Friends around me play basketball and tennis, do judo, run marathons, compete in IronMan. Look for sparring partners or compete against yourself every day, raising your personal bar a little higher.

With sports goals, you get emotions, develop your physical qualities, and look great — 3 in 1. Just don't forget to treat your health and daily organization like a professional athlete.

Not sure where you are right now? The Fitness Checkup measures your starting point across all major physical qualities — so your goal is based on real data, not guesswork.

FAQ

Why is having a specific goal so important in training?

Without a specific goal, there's no way to measure progress or know if your program is working. A goal gives your training direction and keeps you motivated when it gets hard.

What's the difference between training for looks vs. training for physical qualities?

Training for looks focuses on aesthetics — body composition and measurements. Training for physical qualities focuses on what your body can do. The good news is that improving your physical qualities also improves how you look.

How do I know which level is right for me?

Start with where you are. If you're motivated by how you look, start with Level 1. If you want to feel capable and healthy, go for Level 2. If you want excitement and competition, Level 3 is where the real energy is.

Can I compete in sports without being a professional athlete?

Yes. Amateur competitions exist in almost every sport. You don't need to be elite to compete. You just need to show up.

Keep Reading

• The Best Training Algorithm — once you have a goal, here's how to structure your training to achieve it
• 5 Rules an Athlete Should Know and Follow — the daily habits behind consistent performance
• Continuous Sequence — why consistency over time beats intensity in every single session
• Gymnastics vs Fitness — two different approaches to physical development and what each gives you
• How to Lose Weight? What to Begin Training With — the practical first steps when you're starting from zero