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Declan Halpin7 Jun 20233 min read

Achieve Your Health & Fitness Goals with the 1-3-5 Method at UFIT

At UFIT, every client requires a goal if they want to work with us for personal training, physiotherapy, or anything else that we offer! 

Goal setting is crucial when it comes to improving health and fitness. 

By setting clear and specific goals, people can focus their efforts, make better decisions, and stay motivated. However, many people come to us with only a vague idea of what they want to achieve, or how to get there. That's where the 1-3-5 method comes in.

The Power of the 1-3-5 Method for Health and Fitness Goals

The 1-3-5 method is a simple and effective goal-setting technique that involves identifying one big health and fitness goal, three targets, and five strategies to achieve each target.

Here's how the 1-3-5 method can help someone improve their health and fitness:

Step 1: Identify a big health and fitness goal 


We start with the “1” of the 1-3-5 method. We identify the big health and fitness goal the individual has, it’s best to apply the SMART goals concept for this. This is the most important part of the method as it sets the direction for the rest of the parts. For example, someone may want to improve their overall fitness level by running a 5k in under 25 minutes in six months. This is a specific and achievable goal that will require some effort to accomplish.

Step 2: Identify three targets that will help achieve the big health and fitness goal

Then we go into the “3” of the 1-3-5 method. This is where we would break down the big health and fitness goal into three targets that would make it less daunting and more achievable. For example, the three targets could be:

  1. Run consistently 3 times a week.
  2. Incorporate strength training and core exercises into the workout routine to increase overall strength and endurance.
  3. Lose 2.5% body fat to improve body composition and therefore be in a better position to run faster.

Step 3: Identify five strategies that will help achieve the three targets

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Lastly, we’ll take a look at the “5” of the 1-3-5 method. Once the three targets are identified, we move on to identifying the five strategies for achieving each of the targets. These five strategies are the things you can do right now to hit those targets.

For example, the five strategies for any of the three targets could be:

  • To hire a coach or a personal trainer to create a program for inside and outside of the gym.

  • To set a schedule for running and stick to it, gradually increasing the duration and intensity of the runs.

  • To join a gym or attend fitness classes to incorporate strength training exercises into the workout routine.

  • To use online videos or attend a yoga class to improve flexibility.

  • To track progress using a fitness app to monitor workouts and set goals for progress.

  • To review your nutrition habits with a dietician, for insight on where improvements can be found to elevate performance.

By using the 1-3-5 method, the health and fitness goal can be broken down into specific targets and strategies, which can be easily implemented into daily routines. This approach can help you stay focused on what's most important, while still allowing for some flexibility and adaptability along the way. It also makes the whole process a lot more manageable by breaking the big goal down into more manageable tasks.

Tips on using the 1-3-5 method yourself for your health & fitness goals

If you are keen to try using the method yourself, these are the tips that you should consider to ensure it is effective. 

Be specific and realistic

Make sure the targets and strategies are specific, measurable, and achievable. Don't set targets or strategies that are too vague or unrealistic, or you'll quickly become discouraged.

Focus on healthy habits

Remember that improving health and fitness is not just about a short-term fix, but rather a lifestyle change. Incorporate healthy habits such as eating a balanced diet, getting enough sleep, and managing stress into the strategies.

Track progress

Keep track of progress regularly to see how you're doing and make adjustments as needed. Use a fitness app or journal to monitor progress toward targets.

If you have a big goal in mind and are keen to create a plan or pathway to success, get in touch with us today! 



Declan Halpin

Declan has a background in high-level sports, physiotherapy and S&C, and is still dedicated to continuing to learn about all things health and fitness.