Goal Setting For Postnatal Life

This month I’ve been thinking a lot about my own fitness goals for the year.

The big goal? That was easy.

Almost immediately after I crossed the finish line at HYROX in December, I knew I wanted one thing:

A PB.

Simple.

But here’s the part no one talks about enough…

Setting the goal is the easy bit.

Building a plan that gets you there while juggling motherhood, work, sleep (or lack of it) and family life? That is the real challenge.

Goals Change As You Do

As I’ve moved through postnatal recovery and into more performance-based training, my goals have naturally grown.

But so has the level of thought required behind them.

Because now I have to ask:

• What’s achievable without adding unnecessary pressure?

• What’s realistic with the amount of “free” time I actually have?

• What can I recover from when a full night’s sleep isn’t guaranteed?

• How much time do I want to take away from my family?

• How much support can I lean on before the guilt creeps in?

If I wasn’t a mum, my training approach would look completely different.

My capacity to train would be different.

My recovery would be different.

My flexibility would be different.

But that is not my reality and my goals need to reflect that.

For me, as a mum wanting a PB in Hyrox Pro means playing the long game and giving myself a full year to get stronger and work towards that goal.

How To Set Goals That Work For Your Postnatal Season

Wherever you are right now, don’t let motherhood stop you from setting goals.

You just have to be realistic about how you approach them.

Here are a few things to consider:

1. Base Your Goal on Your Current Capacity

Sleep, energy and support are often limited and your goal should reflect what’s realistically possible right now.

For example:

Two home workouts a week might be far more achievable (and sustainable) than committing to four gym sessions plus travel time.

Consistency wins every time.

2. Prioritise What Impacts Your Daily Life

Ask yourself:

What would make everyday motherhood feel easier?

• Getting stronger so you can lift your children comfortably

• Building energy so afternoons feel manageable

• Reducing postnatal aches and pains

• Feeling confident in your body again

When your goals directly support your daily life, they’re far easier to stick to.

Strong body. Strong mind.

3. Think in Small, Consistent Wins

Big goals are built on small foundations.

Want to run a half marathon?

Start smaller.

• Spend 8 weeks building strength to reduce injury risk and improve core stability

• Commit to two structured workouts per week

Then introduce a gradual return-to-running programme.

Build to 5km.

Then 10km.

Then beyond.

Layer by layer.

4. Build Flexibility Into the Plan

Life with children is unpredictable.

Illness.

Sleep regressions.

Work demands.

Last-minute changes.

Your goals need room to adapt.

Progress doesn’t require perfection.

You’ll go much further by doing something imperfectly but consistently than you will if you are stopping every time life gets messy.

Your Goals Are Allowed to Look Different Now

You are not behind.

You are not less capable.

You are operating with different constraints.

And that simply means your strategy needs to be different.

Because your goals still matter.

They just need to fit the life you’re living now.