“Life’s most persistent and urgent question is: What are you doing for others? But we can revise that to add: What are you doing for yourself?” – Maya Angelou’s wisdom reminds us that each new year brings the opportunity to prioritize both.
As a woman in my 30s and approaching my 40s, I understand the complexity of balancing multiple responsibilities. With my youngest now at three years old, only now am I fully ready to recommit to my personal health and fitness goals and journey.
And as I do this, I realize that so many of the goals women set are around losing X number of pounds by Y date, which is a goal that I do not want to set (again). I’ve done it before, and after multiple attempts, I’ve come to the conclusion that they are not exciting or inspiring, nor do they fully encompass what being healthy really means.
As part of my new year, I decided to set a different kind a goal. One that goes beyond the scale. One that is inspiring. One that the kids could witness or even partake in.
Because of this, I want to share that there are so many other ideas and goals for us to aspire to. So in this post, I move beyond generic resolutions and explore goals that build real strength, improve daily life, and even create opportunities to connect with your children. Whether you have 15 minutes or an hour, whether you’re new to fitness or returning after a break, there’s a path forward that works for your life.
Endurance-Related Goals
1. Run a Marathon or Half Marathon
Running a marathon (or half marathon) is a classic endurance challenge that can be life-changing. Training for these events builds not just physical stamina but also mental resilience.
- Why it works: A structured plan keeps you consistent, and the sense of achievement is unmatched.
- Getting started: If you’re new to running, start with a 5K or 10K before committing to longer distances.
- Family angle: Sign up for a local 5K that offers a kids’ fun run. Your kids will love cheering you on, and they might even want to join in!
2. Complete a Triathlon
Triathlons combine swimming, cycling, and running, making them a great way to build well-rounded fitness.
- Why it works: Training across multiple disciplines reduces the risk of overuse injuries and keeps workouts varied and exciting.
- Options: Sprint triathlons (shorter distances) are beginner-friendly, while Olympic and Ironman events are options to work toward.
- Family angle: Take your kids to the pool or on casual bike rides as part of your training. It’s great bonding time and sets a healthy example.
3. Tackle a Long-Distance Hike or Summit a Mountain
If running isn’t your thing, consider a challenging hike or mountain climb.
- Why it works: Hiking builds strength, endurance, and a connection to nature.
- Ideas: Popular goals include the Inca Trail, Mount Kilimanjaro, or tackling a local multi-day trail.
- Family angle: Choose kid-friendly trails or set goals to explore local parks together on weekends. Little ones love adventure, too!
Strength and Power-Related Goals
4. Train for a Bodybuilding Competition
Bodybuilding isn’t just for the pros; it’s an excellent way to build discipline and transform your body.
- Why it works: The process of building muscle and reducing body fat fosters a deep understanding of nutrition and fitness.
- Getting started: You don’t need to compete immediately—start with a strength-focused training plan and progress over time.
- Family angle: This one might not directly involve the kids, but they’ll love being your cheerleaders when they see you flexing your hard-earned muscles!
5. Lift Your Bodyweight (or More) in Key Lifts
Set strength-based goals like squatting, bench pressing, or deadlifting your body weight.
- Why it works: Strength training is essential for maintaining muscle mass as we age and supports overall functionality.
- How to achieve it: Work with a coach or follow a structured strength training program for consistent progress.
- Family angle: Let your kids join you for bodyweight workouts at home—they’ll have fun trying to “lift weights” like mom or dad.
6. Compete in a Powerlifting Meet
Powerlifting focuses on three core lifts: the squat, bench press, and deadlift.
- Why it works: Competing adds an exciting layer of accountability and motivation to your training.
Skill-Based Goals
7. Master a Bodyweight Movement
Bodyweight exercises are an underrated way to build strength, coordination, and flexibility.
- Examples: Achieve a pull-up, pistol squat, handstand, or even a muscle-up.
- Why it works: These movements challenge your entire body and provide measurable milestones.
- Family angle: Kids love trying fun moves like handstands or pull-ups. Turn it into a friendly competition!
8. Learn a Martial Art
Martial arts like Brazilian jiu-jitsu, Muay Thai, or boxing provide a dynamic combination of fitness, self-defense skills, and mental discipline.
- Why it works: Training builds strength, endurance, and agility while keeping workouts fun.
- Family angle: Enroll in a family-friendly martial arts class. Many studios offer kids’ programs alongside adult training.
9. Take Up Dance or Acrobatic Fitness
Try dance classes, pole fitness, or aerial silks for a unique way to stay active.
- Why it works: These activities combine fitness with creativity and often involve a welcoming community.
- Family angle: Take a family dance class or have a dance-off at home. Movement is more fun together!
Adventure and Event-Related Goals
10. Complete an Obstacle Course Race (OCR)
Obstacle races like Spartan Race or Tough Mudder combine running with strength-based challenges.
- Why it works: These events push you out of your comfort zone while offering a fun and social environment.
- Family angle: Some events have kid-friendly versions, so everyone can join in on the muddy, adventurous fun.
11. Train for a Long-Distance Cycling Event
Cycling events, such as a century ride (100 miles) or multi-day tours, are great for endurance.
- Why it works: Cycling is low-impact, making it easier on the joints while still offering a cardio challenge.
- Family angle: Go for family bike rides to build up your endurance and create lasting memories.
12. Plan a Fitness Retreat or Adventure
Fitness-focused trips can inspire training and offer an exciting reward.
- Why it works: Having an event or trip on the calendar keeps you motivated and brings a sense of adventure to your routine.
- Family angle: Look for family-friendly fitness retreats or plan an active vacation that includes hiking, biking, or kayaking.
Creative Fitness Challenges
13. Take on a 30-Day Challenge
Focus on a short-term goal to jumpstart your fitness.
- Examples: Walk 10,000 steps a day, do 100 push-ups daily, or commit to yoga every day for a month.
- Why it works: Consistent action over 30 days helps establish lasting habits.
- Family angle: Turn it into a family challenge—see who can hit their step goal or hold a plank the longest!
14. Set a Year-Long Distance Goal
Challenge yourself to run, bike, or swim a certain number of miles in 2025.
- Why it works: Tracking progress toward a long-term goal builds consistency and motivation.
- Family angle: Let your kids log their own distances alongside you. Create a family tracker to celebrate milestones together.
15. Join a Local Sports League
Sports like soccer, tennis, or pickleball offer fitness with a social element.
- Why it works: Joining a league adds accountability and fun to your fitness routine.
- Family angle: Sign up for parent-kid leagues or organize casual weekend games with friends and their families.
Tips for Success
- Pick What Excites You: Choose a goal that aligns with your interests and inspires you.
- Set Milestones: Break the big goal into smaller, actionable steps to measure progress.
- Prioritize Recovery: In your 30s and 40s, recovery—including stretching, rest days, and sleep—is as important as the workouts themselves.
- Leverage Community: Join groups, hire a coach, or train with friends to stay motivated.
- Stay Consistent: Progress takes time, but consistency is the key to achieving your goals.
Final Thoughts
What stands out to you? What excites you from the above?
Our 30s and 40s are a perfect time to redefine what health means to us.
Anstead of aiming for scale-based outcomes, I am focusing on what truly inspires me to action and what I’d be truly touched to make real in my life by the end of the year.