How to Build a Functioning Routine to Reach Your Fitness Goals
Setting fitness goals is easy. Turning them into a routine that actually works—consistently, safely, and sustainably—takes planning, patience, and the right support. At Focus on Health, we specialize in rehab-focused approaches that help people move pain-free, get stronger, and stay on track. Below is a practical, step-by-step guide to creating a functioning routine that moves you toward your goals while protecting your body along the way.
1. Start with a clear, realistic goal
The mistake most people make is being too vague or too ambitious. Instead of “get fit,” pick one measurable outcome: run a 5K in under 30 minutes, add 10 pounds to your deadlift, or exercise 4x per week for three months. Break big goals into milestones. This gives you a roadmap and small wins to celebrate, which keeps motivation high.
Goal setting can be framed in a variety of ways. One of the most useful tools is setting SMART goals. SMART stands for specific, measurable. achievable, realistic and time-bound. These parameters ensure that you are creating directed goals. It’s great to make overarching goals but simply “changing your diet” is hard to achieve without specific changes.
2. Assess where you are now
A functioning routine must match your current fitness level and any physical limitations. That’s where a rehab-focused evaluation helps. At Focus on Health we assess movement patterns, joint mobility, muscle balance, and any pain triggers. If you have past injuries, chronic pain, or movement asymmetries, addressing those first will make your training safer and more effective. Simple baseline tests like a squat, single-leg balance, or a 30-second plank will tell you what to improve.
This should be a judgement-free assessment. One of the tools that our health coach often mentions is simply gathering information. Without an adequate baseline of information, you are going to have a hard time making specific goals. For example, if you want to run a 5K under 30 minutes, what can you currently run it in? Are you able to run three miles without stopping or are you also walking? This is not to say the goal isn’t achievable, but you may need to modify your timeline or training based on your current level.
3. Build a foundation: mobility, stability, and breathing
Before loading heavy weights or running long distances, invest time in mobility (range of motion), stability (ability to resist force), and proper breathing mechanics. These elements reduce injury risk and make strength and conditioning work more productive. Include 10–15 minutes at the start of each workout for targeted joint mobility and activation drills — shoulder circles, hip hinges, glute bridges, and diaphragmatic breathing are great staples.
If you are looking for more specific programming, Focus On Health is a great place to start. After our doctors take you through a thorough movement assessment, they will program a specific set of exercises to help target your individual needs. These are exercises for you to take home and do on a routine basis. This only adds to the specificity of your planning, improving exactly what you need to in order to be successful.
4. Create a balanced weekly plan
A functioning routine splits training into complementary sessions:
2–3 strength sessions (full-body or upper/lower split) focusing on progressive overload.
1–3 conditioning sessions (intervals, steady-state cardio, or sport play).
1 active recovery or mobility day (walking MKT Trail, yoga, or foam rolling).
At least one full rest day.
Keep intensity and volume manageable: progress by 5–10% week-to-week rather than trying to double your workload. Variety prevents plateaus and keeps adherence high. It also ensures that you can meet almost any goal. Whether you are looking to build strength or run faster, you still need a mix in your routine to accomplish any goal.
5. Use progressive and purposeful overload
Progressive overload—gradually increasing resistance, reps, or training density—is the engine of improvement. But it must be purposeful: choose one variable to push each week rather than changing everything at once. Track workouts in a journal or app so you can see small, consistent gains. If pain or fatigue spikes, scale back and address recovery.
It’s easy to want to make a change all at once, but this sets you up for failure. Not allowing your body the time that it needs to adjust to new stimulus only increases your risk for injury and burnout. It can be annoying at first, but taking things slow will actually keep you moving for much longer.
6. Prioritize recovery and pain management
Recovery isn’t optional. Sleep, nutrition, hydration, and stress management determine whether your body adapts to training. For people dealing with lingering pain, targeted therapies speed up recovery and improve function. At Focus on Health we use evidence-informed tools—clinical adjustments, soft tissue mobilization, low-level laser therapy, radio frequency modalities, and structured rehab/strength training—to help you recover efficiently and return to training stronger.
We also have a health coach in house who can guide the most important part of your routine: nutrition. While creating a consistent exercise routine is great for mental and physical health, seeing real change in body composition and weight needs to include adequate nutrition. Jenn guides you through a personalized nutrition program meant to address all aspects of food and lifestyle to help you see sustainable changes.
7. Make it convenient and enjoyable
The best routine is one you’ll actually do. Pick training times that fit your schedule, choose activities you enjoy (walks at Stephens Lake Park, bike rides, group classes), and keep workouts between 20–60 minutes depending on your goal and time. Partner workouts or short-term accountability (a friend, coach, or our rehab team) dramatically increase adherence.
This is one of the biggest misconceptions that we encounter: exercise has to be terrible and hard to be effective. In the Movement Lab, we create a group fitness environment that is tailored, fun and designed to suit your needs. The workouts focus on building strength, and in a quick 45 minutes, you are able to lift heavy weights and break a sweat.
8. Reassess regularly and tweak
Every 4–8 weeks, re-evaluate: did your 5K time improve? Can you squat deeper or move with less pain? Use those results to adjust volume, intensity, or exercise selection. Rehab professionals can re-check movement, identify weak links, and progress your plan safely. Setting a date on the calendar that you are going to check in can hold you accountable and help you reach your goals.
We also have access to an InBody scanner right here in-clinic. This scanner allows you see what is actually happening in your body between muscle, fat and water. The information is easy to track and can help ensure that you are making progress toward your goals.
9. Get professional help when you need it
If pain limits your workouts, or you’ve hit a stubborn plateau, professional guidance pays off. A rehab-focused chiropractor can identify joint restrictions, muscle imbalances, or movement faults that are holding you back. Combining manual care (adjustments, soft tissue work), modalities (low-level laser, radio frequency), and progressive rehab/strength programming accelerates results and keeps you training longer.
Ready to build a routine that works?
Whether you’re training for a race, returning from injury, or simply want a consistent plan to feel better, a functioning routine is within reach. At Focus on Health in Columbia, MO, we blend rehabilitation expertise with performance-focused training to help you reach your goals safely. If you’d like a personalized assessment or a rehab-to-strength plan, stop by the clinic or give us a call — we’re here to help you move better, feel better, and get there.
Marshall Smith