Build muscle, improve endurance, lose weight,... – There are so many different training approaches that it can be overwhelming to find the right goal.
And what makes up the individual training goals anyway? How do you find the one that really suits you?
In this article, we'll help you find out exactly that!
What is a training goal and why do I need one?
Imagine setting off on a journey without a destination – not only would you never arrive, but you would also lose interest at some point.
With a clear goal, on the other hand, you always have motivation, even on days when it's difficult. After all, you don't just want to train haphazardly, you want to work towards something that really motivates you.
Whether you want to lose weight, build muscle or simply get fitter and healthier – a goal gives you direction and ensures that you stick to it.
And: a training goal not only helps you to stay focused, but also gives you the opportunity to measure your progress.
What training goals are there and which one suits me?
A very good question! After all, there are an incredible number of different options. The important thing is that you find something that really suits you.
Here are some of the most common training goals and what makes them tick:
Strength building - Do you want to get stronger without necessarily building up huge muscles?
Perhaps the term "muscle building" immediately conjures up the image of a bodybuilder in your mind and you think: "That's not for me." But building strength and building muscle are not the same thing! If you want to feel stronger and fitter without wanting to build huge muscles, then strength building might be the perfect goal for you.
Strength building means that you train specifically to increase your physical strength without necessarily focusing on the visual changes to your muscles. Not only will you improve your performance during training, but you will also notice that you become much stronger and more resilient in everyday life.
Does that suit you?
If you have the feeling that you could use more power in your everyday life, then building strength is probably just the right goal for you.
It is suitable for everyone, whether beginner or advanced, and has the added benefit of making you feel strong and powerful quickly.
Another benefit: Strength training protects against injuries because it strengthens your muscles, joints and bones.
Muscle building - Do you want to become stronger and more defined?
Do you want to shape your body and see really visible results? Then muscle building could be just the right goal for you! It's not just about strength, but above all about increasing the size of your muscles (also known as hypertrophy).
This means that you train specifically with weights or your own body weight to stimulate your muscle fibers and make them grow. This process requires patience, regular training and, of course, a diet adapted to your goals.
What is particularly motivating about muscle building is that you will see visible progress over time. Your body will change, your muscles will become more defined and you will simply feel really strong and fit.
And best of all, your self-confidence will grow with you - because nothing feels better than seeing your hard work pay off in the mirror.
Does that suit you?
If you dream of having stronger arms, a defined back or a more athletic figure in general, then muscle building could be exactly the goal that excites you. It is ideal for anyone who wants to work specifically on their appearance and enjoys shaping their muscles.
A nice side effect: building muscle also helps you to burn more energy in everyday life. Muscle mass also consumes more calories at rest - which means you boost your metabolism in the long term.
Improve endurance - Want to last longer without getting out of breath?
You don't want to be out of breath after just a few steps? Or maybe you dream of easily completing a 5-kilometer run one day? Then endurance training is your goal! It's ideal if you want to last longer – whether you're doing sport or just going about your everyday life.
Improving endurance is about strengthening your cardiovascular system so that you can perform for longer periods of time without tiring quickly.
Endurance training ensures that your heart works more efficiently, your lung capacity increases and your muscles are better supplied with oxygen. This means you can gradually train longer and more intensively without getting out of breath.
More intensive forms of training such as high-intensity interval training (HIIT) are well suited to pushing your endurance - even in shorter time intervals.
Does that suit you?
If you want to feel fitter and have more stamina – whether for sport or just in everyday life – then endurance training is for you.
You train your heart, lungs and muscles so that they work together more efficiently. This is particularly helpful if you often feel tired or quickly exhausted in everyday life.
Even if you just want to lose a little weight or increase your general fitness level, endurance training is a great choice.
Lose weight – Would you like to lose a few kilos?
Losing weight doesn't just mean getting rid of a few kilos, it also means feeling healthier, fitter and more energetic. And the best thing about it: you will not only gradually see changes on the outside, but also feel much better on the inside.
Losing weight is all about one thing: creating a calorie deficit. This means you have to burn more calories than you consume. But don't worry, this doesn't mean you have to start a strict diet straight away or only eat salad. It's about finding a balance between exercise and diet that works for you and that you can maintain in the long term.
But did you know that strength training also helps you lose weight? The more muscle mass you build, the more calories your body burns – even at rest. That's why it's a great idea to combine cardio training with strength training (called hybrid training) to achieve optimal results.
Does that suit you?
It's a good goal for you if you feel uncomfortable with your current weight or are looking for health benefits such as less strain on your joints and a lower risk of cardiovascular disease.
But the important thing is: don't put yourself under pressure! Losing weight is a process that takes time, and small steps forward are much more valuable than constantly stressing yourself out.
Flexibility and mobility – Do you sometimes feel stiff or tense?
Especially if you sit a lot, you will quickly notice how stiff and tense you become - this is where flexibility training comes into play. Yoga or targeted stretching can help you to feel more supple and even prevent injuries.
It's not just about mastering complicated yoga poses, but simply becoming more flexible.
Does that suit you?
If you often have the feeling that your back, neck or shoulders are tense, flexibility and mobility could be just what you need. And best of all, you'll notice how much it helps you in other areas of your life too!
How do I find out which training goal really suits me?
Now you might be thinking: "Ok, perfect. Now how do I find the one goal that suits me?"
Here are a few tips to help you assess yourself better:
What do you really enjoy? You will only stick with it in the long term if you choose a sport that you also enjoy. Do you love being outdoors? Then running or cycling could be perfect for you. Are you more of a gym person? Maybe strength training is your thing. Fun is key to success. If you have to force yourself to train every time, you'll quickly lose interest.
What fits into your daily routine? Do you only have 30 minutes a day or can you invest several hours a week? Your goal should be realistic, otherwise you will quickly give up. Plan realistically, because unrealistic expectations often lead to frustration. If you only have time 2-3 times a week, that's enough. Even short but regular sessions will help you make progress.
What do you want to achieve in the long term? Ask yourself: Do you want to become stronger, fitter or more flexible in the long term? Choose your goal accordingly and be honest with yourself about what is really realistic.
How do I set myself smart and achievable goals?
Once you have found your training goal, the next question is: How do I formulate my goal so that I can achieve it?
One helpful method is the SMART method:
Specific: Be specific! Instead of "I want to get fitter", say to yourself: "I want to lose 10 kilos" or "I want to run 5 kilometers".
Measurable: How do you recognize your progress? How many times a week do you want to train, how much weight do you want to lift?
Attractive: Your goal should inspire you. Imagine how great it feels to achieve your goal.
Realistic: Be honest: do you really have the time and the will to pursue your goal?
Timely: Set yourself a deadline. For example: "I want to have reached my goal in 6 months."
A specific deadline motivates you to stay consistent and not get distracted.
What is the best way to achieve my training goal?
Have you found the right training goal for you? Great! Now comes the practice:
Find the right exercises: Your training plan will vary depending on your goal. For muscle building, the focus is on strength exercises such as squats, bench presses and deadlifts. If you want to lose weight, combine strength training with cardio units such as jogging or HIIT.
Plan for regeneration: Don't overdo it! Your body needs time to recover. Breaks are just as important as the training itself. Especially as a beginner, it is important to give your body enough time to recover in order to avoid injury.
Keep track of your progress: Use an app like the SmartWOD Workout Generator or keep a training journal to record your progress. This motivates you immensely! Note how you feel after the sessions, which exercises you found particularly easy and where you would like to improve.
Don't forget your diet: You won't reach your goal without the right diet. You need protein to build muscle and a calorie deficit to lose fat. Nutrition planning is the key to giving your body the nutrients it needs.
Your training goal – your path to success
Whether you want to lose weight, build muscle, improve your stamina or simply have more energy for everyday life - the most important thing is that you take the first step. And that's exactly what you've now done by thinking about which goal suits you best.
There is no "right" or "wrong" goal, only the one that motivates you and feels good. And the great thing is: you can adjust it at any time if you realize that your priorities change.
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