Set Training Goals Like a Viking — From Milestones to Massive Achievements

Setting clear goals is one of the most overlooked but essential parts of building real progress in your training. Whether you’re training for military selection, preparing for a ruck march challenge, or simply trying to get stronger, your goals give you a map. Without them, you’re just wandering from workout to workout — and that’s a guaranteed way to stall your progress.

In this guide, you’ll learn how to break down big, intimidating goals into smaller, manageable victories — and how to track your progress, stay motivated, and avoid the most common goal-setting mistakes.

Why Goal Setting is Non-Negotiable

Most people overestimate what they can achieve in a month but underestimate what they can achieve in a year. Without clear goals, you’ll either:

• Train without a purpose (leading to inconsistency).
• Set goals so vague they’re meaningless (“get fitter”).
• Chase goals too big with no realistic path (leading to burnout).

Solid training goals give you clarity, motivation, and a reason to push through tough days.

Main Goal vs Minor Goals — What’s the Difference?

Main Goal

Your main goal is your ultimate destination — the reason you’re training in the first place. This could be:

• Passing a military selection test.
• Completing a 20km ruck with 20kg in under 3 hours.
• Hitting a 200kg deadlift.
• Reaching 10% body fat.

Main goals should typically be 6 months to 1 year away — far enough to allow meaningful progress, but not so distant that you lose focus.

Minor Goals

These are your short-term milestones — stepping stones toward the main goal. Think of them as checkpoints along your training journey. Examples could include:

• Adding 5kg to your squat every month.
• Completing weekly 5km rucks with increasing weight.
• Shaving 30 seconds off your 3km run time in 4 weeks.
• Tracking nutrition consistently for 30 days.

Minor goals should be measurable and achievable within 2 to 4 weeks, giving you regular victories that build momentum.

The SMART Framework — Your Goal-Setting Blueprint

Whether setting main or minor goals, you need to apply the SMART framework. Every goal should be:

• Specific: Define exactly what you want to achieve.
• Measurable: There must be a way to track progress.
• Achievable: It should challenge you but remain realistic.
• Relevant: The goal should directly support your main objective.
• Time-bound: Set a clear deadline.

For example, instead of saying “Get stronger,” your goal could be: “Increase my deadlift from 150kg to 170kg in 8 weeks by training 3 times per week.”

Reverse Engineer Your Main Goal

One of the most effective goal-setting techniques is reverse engineering. Start with your main goal — then break it into smaller targets.

Example: If your goal is to complete a 20km ruck with 20kg in 4 hours, your breakdown could look like this:

• Month 1: 5km with 10kg in 60 minutes.
• Month 2: 10km with 15kg in 2 hours.
• Month 3: 15km with 18kg in 3 hours.
• Month 4: Full 20km test with 20kg.

This approach removes guesswork and keeps you on track.

Track Progress — Your Accountability System

Goals are only useful if you track your progress. Use whatever method fits you best:

• Notebook or training log.
• Google Sheets or training apps.
• Wall chart or whiteboard in your training space.

Each time you hit a minor goal, celebrate it and log it. This visual proof of progress boosts confidence and keeps you motivated.

Course Correction — When to Adjust Your Goals

Life happens — injuries, family commitments, or military deployments can derail training plans. When things shift, remember:

• Adjust the timeline, not the goal itself.
• Stay flexible. If 4 weeks isn’t enough for a minor goal, make it 6.
• Keep moving forward. Progress beats perfection every time.

5 Tips to Stick to Your Goals

• Write them down and keep them visible.
• Tell someone. Accountability adds power.
• Focus on daily habits. Consistent action beats bursts of motivation.
• Celebrate every minor win.
• Adapt but don’t quit.

Common Goal-Setting Mistakes

• Too vague: “Get fitter” gives you no clear action plan.
• Too extreme: Unrealistic timelines cause burnout.
• No tracking: What gets measured gets improved.
• Focusing only on outcome: Process goals (daily habits) drive long-term success.

Goal-Setting Apps and Tools

If you want digital help, here are some great tools to track your training goals:

• Strava — Great for running, rucking, cycling.
• Strong App — Excellent for strength training goals.
• Habitica — Turns goal tracking into a game.
• MyFitnessPal — Ideal for nutrition goals.

Conclusion — Goals Are Your Personal Mission Orders

Setting clear, measurable goals isn’t a motivational trick — it’s the foundation of serious progress. Whether you want to crush a selection test, complete a tough ruck event, or simply become the strongest version of yourself, your goals are your mission orders.

Set them smart, track them ruthlessly, celebrate every win, adjust when necessary, and, most importantly, keep moving forward.

Want structured programs with clear goals built-in? Check out training plans at Viking Muscles — designed to push you past your limits, one milestone at a time.

Set goals. Dominate them. Become unstoppable.

Free Download — Viking Muscles Training Goal Tracker

Want to make your training goals even easier to follow? We’ve created a simple, printable goal tracker designed to help you break down your main goal into smaller milestones — keeping you focused and accountable every step of the way.

Whether you’re training for military selection, building strength for a big PR, or preparing for your toughest ruck yet, this tracker will keep your goals visible and measurable.

Download your free copy here:

👉 Download Viking Muscles Goal Tracker (PDF)

Print it out, fill it in, and put it somewhere you’ll see it daily — because every goal needs a battle plan.