When people set fitness goals, they usually think of things like:
- “Lose 20 pounds”
- “Run a half marathon”
- “Fit into these jeans again”
There’s nothing wrong with those goals – but they’re only part of the picture.
To build a fitness routine that actually lasts, you need more than just an end target. You need a full goal-setting strategy.
That’s where the 3 types of goals come in:
- Outcome goals
- Behavior goals
- Performance goals
Each plays a unique role in helping you stay consistent, see progress, and feel proud of your journey.
1. Outcome Goals: The “Big Picture”
What they are: Outcome goals are the results you want to achieve.
Examples:
- Lose 15 pounds
- Lower your blood pressure
- Gain muscle or change your body composition
- Complete a race or event
Why they matter: They give you direction and something to aim for. They keep you focused on why you’re putting in the effort.
The problem? You can’t always control the outcome. Progress may be slower than expected, or life might throw you curveballs.
That’s why you need more than outcome goals alone.
2. Behavior Goals: The Daily Actions
What they are: Behavior goals are the actions you commit to doing regularly. These are 100% within your control.
Examples:
- Exercise 3 times per week
- Drink 80 oz of water daily
- Prep meals on Sundays
- Stretch for 5 minutes each morning
Why they matter: They build habits. And habits are what drive long-term results.
When you focus on behaviors, you stay in control. Even if the scale doesn’t move this week, you can still feel proud that you did what you said you’d do.
3. Performance Goals: The Milestones Along the Way
What they are: Performance goals track your ability and progress. They’re like mini-wins that build momentum.
Examples:
- Do 10 push-ups without stopping
- Run a mile without walking
- Deadlift your bodyweight
- Improve flexibility or range of motion
Why they matter: They help you shift focus away from aesthetics and toward function, capability, and strength.
They also give you something measurable to work toward while chasing your bigger outcome goals.
How to Use All 3 Goal Types Together
Let’s say your outcome goal is to lose 20 pounds.
- Your behavior goals might be: strength train 3x/week, walk 8k steps/day, eat protein at every meal.
- Your performance goal might be: jog a 5k or do 15 bodyweight squats without knee pain.
Together, these goals:
- Keep you focused on daily actions
- Help you see functional progress
- Allow for wins even when the scale stalls
Goal Diversity Builds Real Results
Relying on only one type of goal – especially outcome goals – can lead to frustration and burnout.
Instead, use all three:
- Outcome goals give you a target.
- Behavior goals create your roadmap.
- Performance goals keep you motivated and show you what’s improving.
Need help defining your goals and turning them into a plan that actually fits your life? Reach out!