There’s a reason the spring season ignites action after a long winter. Each day seems to breathe new motivation into our lives — to make fun plans, to get things in order, or to set fresh intentions, especially when it comes to our health and fitness.
Personal trainers often see renewed enthusiasm and determination in their clients when it comes to setting movement goals during the spring. “People often come in during the spring with specific goals for being in better shape for activities like golf, tennis, and outdoor water sports,” says Ashley Drazkowski, Dynamic Personal Trainer at Life Time in St. Louis Park, Minn. “But no matter what their goal is, I’d encourage anyone to take advantage of the energy of the season and use it to help ‘spring’ them forward.”
With the help of Drazkowski, we’re exploring some common fitness goals along with advice for getting started on the path to reaching them this time of year.
1. I want to lose weight or improve my overall health.
This is one of the most popular goals for the season, according to Drazkowski. Many people have similar general goals, such as improving their body composition, getting healthier, or just feeling better and more confident in their daily life.
“For this type of goal, I would focus on a healthy-eating plan and water intake as well as a sustainable workout plan you can be consistent with,” she says.
If your spring goals are more general, implementing a new healthy habit can be an easy way to start. Take stock of what your current habits are and where you have opportunity: Can you aim to drink half of your body weight in ounces of water daily? Can you start including protein at most meals? Can you get in some level of movement each day?
2. I want to train for an athletic event.
Running, biking, and triathlon events are popular in the spring and summer. If you’re training for one of these endeavors, creating a plan and finding support is key.
“The first step is to commit to an event,” says Drazkowski. “Once a date is set, you can create a training schedule to set you up for success. I always suggest finding a partner or group that is working toward the same or a similar event to keep you accountable even when you’re not feeling the motivation. Working with a personal trainer along the way can help you avoid injury and optimize your training plan.”
If your goal is to complete a 5K, this 90-day, beginner-friendly plan could be a resource.
3. I want to train for strength or power lifting.
Strength training can help you build muscle and burn fat — and it also goes a long way in supporting your overall health. If you’re just starting out or are wanting to take your training to the next level, Drazkowski recommends working with a fitness professional to get the right progressive plan in place.
“A certified personal trainer can help ensure you’re getting the most out of your workouts,” she says. “Learning how to strength train properly will pay dividends in the long run for both your progress and time.”
If you prefer to work out in a group setting, Life Time’s Alpha signature group training classes are centered around Olympic-style lifting and metabolic conditioning.
4. I want to train for everyday life and to be healthy for my family.
Whether you’re seeking to keep up with kiddos or just want to feel more energy throughout the day, fitness professionals will tell you to take time for yourself and find a variety of workouts you enjoy.
“It’s all about committing time to yourself,” says Drazkowski. “It’s OK to keep it simple. Find a cardiovascular activity that you enjoy, such as biking, hiking, running, or swimming, and combine that with a resistance-training program — or even just pushups and sit-ups at home.”
5. I want to train for active hobbies like hiking, paddling, or climbing.
Many outdoor activities have surged in popularity over the last few years, and spending time in nature is essential for our mental well-being. If you’re training to be trail- or paddle-ready, certain exercises that target your legs for walking on terrain or back muscles for carrying a load, for example, can work to your advantage. (Learn more: “Workouts to Train Your Body for Outdoor Adventures.”)
