The One Exercise Goal for 2023

By Don

December 24, 2022


Reading Time: 2 minutes

The One Exercise Goal for 2023


This one goal completely reshaped how I thought about setting exercise goals, and I hope it serves you well in 2023.


👊Exercise 3-4 times a week. Each Week. Rinse/Repeat. 


Most exercise goals have a more specific outcome.

  • Lose 10 pounds in 3 months.
  • Put on 10 pounds of muscle in 6 months.
  • Add 30 pounds to your max.
  • Run a 5k under 30 minutes.

These goals are fine. They are effective, and they work. They utilize the S.M.A.R.T framework (Specific, Measurable, Actionable, Realistic, Time-bound), they’re focused, and they feel good when you accomplish them.

However, they are focused on the outcome, not the process.


After my oldest daughter was born, I was looking for another exercise plan. I had not exercised regularly the months after she was born, and I lost muscle. I wanted to recover muscular strength and put on some weight.

6 months later, I put on nearly 30 pounds of muscle mass.

But for me, the success of that accomplishment was not the measurement of pounds. It was the measurement of sessions completed.

I found a plan. I exercised 3-4 times a week. I did it each week, and I rinsed/repeated that for months (and had plenty of protein!). 


The beauty of thinking this way is that you build habits. You learn how to focus on completing regular workout sessions each week, and that becomes your accomplishment. Diligence becomes the goal (Proverbs 21:5).

This can be pointed in any direction. You can aim this goal in the direction of losing pounds, gaining muscle, or building strength. 

Give it a try in 2023. Checkout the free plans here at Layman’s Fitness that follow the 3-4 times a week cadence, commit to the regularity, and see what happens!


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