By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

If you want to set goals successfully, process goals are the key. Process goals focus on controllable circumstances that you put into place in the process of achieving a larger goal or milestone. For instance, a process goal for someone who wants to run a marathon may be to run five days a week for at least 30 minutes. The great thing about these types of goals is you can control them, and you will enjoy the whole experience more than if you just focus on your external achievements. As a running coach and personal trainer, I encourage a lot of my clients to set process goals to help them achieve long-term goals and while improving their fitness behaviors and habits. Smaller process goals also place less pressure on yourself, easing anxiety that often comes with larger goals.

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Process Goals for Fitness

I often recommend process goals to people I train to help break down bigger goals into measurable short term milestones. Process goals encourage a positive mindset and healthy habits. For instance, if someone says they want to lose weight - a common fitness goal - I will recommend some process goals that help cultivate habits to achieve weight loss. Some process goals for losing weight may be to walk 10,000 steps a day, to strength train for 20 minutes three times a week, and to cook dinners at home using healthy recipes.

Although a larger, measurable goal (such as S.M.A.R.T. goals, which we discuss more in this article) can motivate you, if you miss the exact mark and only focus on the result, you’re more likely to feel defeated and even give up, not seeing the progress you’ve made along the way. Focusing only on one big goal can also leave you feeling anxious about achieveing it and depressed it you don't like your results. You may have a lack of control of the outcome with major goals that focus on external accomplishments.

For instance, if a client wants to run an ultra marathon and hasn’t accomplished this yet, they may not realize they’ve already run 40 miles in one run, which is 40 miles more than they could run last year. However, if they are using effective process goals, they will recognize that they’re training consistently and putting in the miles to make progress with actionable steps. Even without the end result, process goals celebrate the journey to your goals and help you stay motivated.

What Are Process Goals?

Process goals, as the name implies, focus on the processes that help you pursue your goals. A process goal is often a scheduling goal - such as walking five times a week or weightlifting for 45 minutes a week. A good process goal will include measurable steps you can take to improve your fitness.

James Clear, bestselling author of “Atomic Habits,” calls it “focusing on your goal systems” instead of on your end goals. Even if you didn’t set big, measurable goals, Clear argues, you can still achieve big goals by fine-tuning and focusing on your goal systems, or the processes that lead to your desired outcome. Process goals help you with time management and setting specific, achievable goals broken down into smaller steps.

Examples of Fitness Process Goals

Some process goals I use in my personal fitness and health pursuits may look like this:

Weight lift with upper body and core exercises for at least 30 minutes twice a week.
Run at least four times a week for a minimum of 2 miles each run.
Weight lift with lower body exercises for at least 45 minutes twice a week.
Get in 10,000 steps a day.
Do lower body weightlifting at least twice per week for at least 20 to 30 minutes.

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While I realize this may sound like a lot, (I am, after all, a trainer, and it’s my job), you can get general ideas on process goals that may help you with your health and fitness goals. You can schedule your process goals each week to keep yourself on track.

Track your metrics using a fitness app or smartwatch, virtual journals, or a written journal. Tracking yoru progress gives you realistic feedback that can boost your motivation and help you fine-tune your goals. By tracking your goals, you'll also gain clarity on how you're doing and see how consistency pays off.

Benefits of Setting Process Goals

There are many benefits to setting process goals. Whether you set them for your career and personal development or for your fitness and health, process goals can help you feel more positive and appreciative of your journey. Here are some of the benefits of setting a process goal:

Better mental health.

People who only focus on the end result goals tend to be less satisfied and feel like they failed more than those who set process goals and focus on the journey. Process goals give you a healthier mindset that is open to growth and change and doesn’t hinge your self-esteem on accomplishing one thing.

Longer lasting results.

By focusing on creating the habits you need to do to achieve your desired goals, you develop consistent healthy habits that last. Whether you achieve each outcome goal you set in time or not, you have ingrained healthy habits that can stick with you for life.

Adaptability.

Process goals are flexible, and you can adapt them as needed. If you miss one workout session or are low on your step count one day, you can get back on track the next day. Also, if you realize your process goals are too unrealistic and demanding, you can tweak them to a more attainable, healthy level. Flexibility is key for setting attainable goals and achieving great results.

Great results.

Process goals help you achieve your desired outcomes. Although you are not solely focused on an outcome, doing the small steps that you need to get to the end goal will make a big difference in your ability to achieve your goals. Process goals give you the best chance of improving your overall fitness and health in your daily life.

Examples of Process Goals

Here are some examples of process goals that relate to improving fitness or health:

Turning off phone and electronics one hour before bed each night.
Bringing your own lunch to work instead of eating out on Fridays.
Walking the dog for 30 minutes each morning.
Doing a run streak and running at least 1 mile a day for one month.
Doing a daily fitness challenge for one month. (See Wolf Pack membership to join ours).
Walking for 15 minutes during work breaks once a day.
Weightlifting two times per week for at least 20 minutes each session.

How to Set a Process Goal

If you want to set process goals, first write down your main outcome goal or goals. Then, think about what habits or small actions you need to take every day to achieve this goal. For instance, if you want to bench press 200 pounds, how often will you need to strength train your upper body? Set daily and weekly process goals and block them out on your schedule.

Make sure your process goals are specific, realistic, and time-bound so you have achievable goals you can reach on a daily basis.

If you want, you can use a habit tracker to help track your process goals. Fitness and running apps are a great way to track your daily workouts and fitness progress. You can also use a calendar and mark off each day that you do your process goal.

And as you do your process goals, remember to focus on your journey. As James Clear says, “focus on your own race.”

Have you tried process goals in your fitness training? Comment below and tag me on the @Runstreet Instagram to share your progress and get cheered on. Enjoy your journey! 😊

Resources: “Atomic Habits” by James Clear, “Habits That Will Help You Not Waste Another Year of Your Life,” podcast with Lewis Howes and James Clear

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

How to Set Process Goals for Better Health