Most people start their fitness journey dreaming big: Losing 50 pounds, building 18-inch arms, or running a marathon. And while these lofty goals seem inspiring, they can backfire—especially if you’re new to fitness.

Instead, research shows that “process-oriented goals”—those that focus on how you improve rather than an outcome—are the key to staying consistent, building confidence, and making progress.

For instance, a review published in the journal Health Psychology Review found that fitness newbies were more successful when they focused on learning skills and developing habits—like mastering squat technique or tracking calorie intake—instead of fixating on distant weight-loss or strength milestones.

Why?

Because process and learning goals create momentum. Instead of feeling overwhelmed by how far you have to go, you can celebrate each small step forward. 

What are some good goals to go after?

Here’s a handful to get started:

These goals might seem small and unsexy compared to “dropping two dress sizes” or “sculpting a six-pack,” but they’re the building blocks of fitness—each step boosts your confidence and competence to take on bigger challenges in the future.