Just like changing up your workout routine, your goals should vary week to week. Start with baseline measurements to see improvements and change goals accordingly.
"Therefore you always know if you're getting better, getting worse, staying the same,” said fitness coach Kris Morrill.

Use a stop watch to time a mile run or see how many weightlifting reps you can do in a set amount of time. Next time you work out try to beat the clock by running faster or doing more reps.

"Your body will let you know, one day you will pick up a 45 pound bar with no weight on it and it will feel heavy then you’ll turn around and a week and a half later and that 45 pound bar is just not doing it for you so you have to load it with some weight,” said Morrill.

Then try switching the variable.  Go back to your baseline measurements; see how much farther you can run in that time or how much more weight you can lift.

"Showing results in their work capacity which is a direct reflection that their work out program is working for them,” said Morrill.

These goals will come quicker but good form is still key. As always, don't overdo it.

"Working yourself up to a higher work capacity versus just trying to jump in and beat whatever goal you set before you got the time,” said Morrill.