The No. 1 daily fitness goal everyone should have is showing up at a set time and place to exercise. Once at the door, the battle is 80% complete. However, having a plan to do everything you want is critical to finding that efficient sweet spot between your efforts and your time.

With this in mind, setting daily workout goals is a game changer. Instead of just going to the gym with a vague idea of what to do, it’s time to establish clear, achievable objectives for each session.

Here are several ideas to help you make the most of your time in the gym:

This starts with a designed program that “splits” the body into different regions and muscle groups. The Push-Pull-Leg Cycle is a standard weekly split routine. The shoulders, chest and triceps muscles are the pushing muscles of the upper body. One day, you do pushing exercises of any type (push-ups, bench presses, overhead presses, dips, etc.).

The upper-body pulling muscles are the back muscles (lats), biceps and forearms. The next day, you work on pull-ups, pull-downs, rows and biceps curls, which are the main categories of exercises for pulling muscles.

Leg day can be a mix of calisthenics (lunges, jumps) and weights (squats) or resistance cardio (hills, steps, sand). These all work the legs and develop strength and muscle stamina and endurance.

Following a standard split routine will help you focus when you are training and make efficient use of your time.

2. Calisthenics Reps

If you like body-weight routines, you may find that experimentation is the best way to see success. Add reps per set, sets to the total routine and new versions of the same exercise movement.

For instance, adding a weight vest to calisthenics is one way to push your efforts and save time simultaneously. Different choreographies of the same exercises are needed to keep workouts fresh. If you balance the three types of workouts and then experiment with making additional changes, you will grow to love the PT Pyramid, PT Super Set and the PT Max Rep Set Workouts.

Add cardio sets to these workouts, and you have a time-saving workout for every joint in the body.

3. Weightlifting Increases

If your weightlifting routine is getting easy, you have a few options. You can increase the weight or the repetitions and sets of the workout. All will help you achieve typical strength and muscle stamina goals.

After a few working sets, a great way to increase the intensity of a lifting workout is to add weight (or reps) to the final sets. When you think you cannot go heavier, you may find that extra fuel in the tank to surprise yourself.

This kind of success in the gym makes it easy to return for more. If you fail, it can be an honest assessment of your routine and effort level and provide a place to focus on for the next visit to the gym.

4. New Machine Experiments

Break the monotony by experimenting with different equipment and routines each week to work on various muscle groups. Although you may have your routine, add a new activity to see whether you like it and how you feel the next day. Often, a new activity can keep you from plateauing your progress by engaging in new muscle groups and movements that gently challenge your nervous system.

If you are used to squatting and lunging, try a new leg machine in the gym. Adding a hack squat or belt squat can be a new tool to help you work your legs and not stress your back (if needed).

Try a new core exercise, whether a machine, suspension trainer (TRX) or calisthenics exercise. This may be the added exercise to make core work exciting and challenging again. One of my favorites is the TRX plank or rollout, as it safely challenges traditional static and dynamic core movements.

5. Try New Exercises Weekly

Adding a new exercise to your routine does not have to be a time-consuming search. There are countless options, including basic calisthenics or using dumbbells, barbells, kettlebells or the TRX suspension trainer. Try stretching and cardio options you have never done before.

Take 1-2 minutes and try something new. It may introduce you to a new routine you can add to your week. That is how I created the Mobility Day routine, which has been life-changing for my knees, hips, lower back and shoulders as I age toward my 60s.

Whether hitting a certain number of reps, increasing weights or trying a new machine, defining these goals makes your workouts more focused. Write them down and keep them visible. Daily goals will help you stay motivated and accountable.

Are you tired of the same old workouts? It’s time to shake things up. Visit the Military.com Fitness Section and check out our innovative fitness challenges designed just for you. Find new exercises, set clear goals and enjoy the journey to a healthier you. Don’t wait — make your workout routine fresh and fun today!

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