When it comes to physical fitness, the end has a lot to do with the beginning. That is, an individual’s success can often be traced back to how well they assessed their fitness level and set their goals at the outset.

Plenty of hard work and determination comes into play along the journey, of course, but starting with a clear-eyed, realistic idea of where you stand and where you want to go is a huge piece of the puzzle.

That’s why we checked in with three fitness experts — Emily Bonick, the fitness supervisor at Franciscan Health Fitness Center in Chesterton, Mary Marchetti, a personal trainer and group fitness instructor at Crossroads YMCA in Crown Point and Jennifer Pasek, a personal trainer and owner of Making It Happen Fitness in New Lenox — for tips on how to best determine fitness levels and how to use those levels to lay the groundwork for a positive outcome.

Here are their ideas: (Responses are lightly edited for clarity and space.)

Determining your personalized fitness level

Emily Bonick: A fitness assessment is a great tool to determine personalized fitness levels and decide on a plan of action for one’s fitness journey. Various metrics can be tested and measured, including body composition, cardiorespiratory fitness, functional strength and mobility, flexibility, grip strength and more.

Mary Marchetti: For most cardio workouts, one metric of intensity is a simple talk test. If you’re able to talk in full sentences during your workout, you are likely exercising at a relatively low intensity. If you need small breaks in between sentences to catch your breath, you’ve found the moderate-intensity zone. When speaking becomes difficult, you’ve increased into the high-intensity zone. Using this test regularly over time is also a quick and easy way to check your progress.

Jennifer Pasek: One thing I like to do with my clients is an initial “fit test,” which includes strength, endurance and bodyweight moves to create a baseline. I’ll repeat this test at various points throughout the training package so clients can see their progress in more ways than just the scale. It also provides them with encouragement and motivation to continue their efforts and training.

Avoiding common mistakes

Bonick: Working outside of one’s fitness level is a common mistake. Working below your fitness level can be detrimental because it could prevent you from seeing gains or growth, which can be discouraging. On the other hand, working above your fitness level could lead to injury or burnout, creating a physical roadblock.

Marchetti: One mistake is to choose a fitness routine that you’re not excited about. The key to consistency is finding exercise that you enjoy. And you never know what you’ll enjoy without trying it. When it comes to fitness, the variety is endless. There really is something for everyone. Find what you love and make it part of your routine.

Pasek: Not paying attention to proper form and hurting oneself or, if doing the move unsupervised, doing the move incorrectly. In addition, if unsupervised, many assessments are done without sufficient warmup.

Tailoring workout goals to your fitness level

Bonick: Each metric should be considered when establishing a fitness plan. Seek guidance regarding what exercises to perform, appropriate weight selection, how many sets and reps, intensity of the exercise, as well as proper form. Working with a personal trainer is an excellent way to ensure you’re working out in a way that is appropriate and safe.

Marchetti: Do you want to lose weight, gain confidence, fit better in your clothes or maybe check a marathon off your bucket list? Understanding where you want to go is a great first step before starting to carve out the path to get there. Just keep in mind that when setting goals, nothing in life is one-size-fits-all. What works for one person on their journey might not work for you. Don’t hesitate to consult with a personal trainer, nutritionist, wellness coach or any other fitness professional for customized advice to help guide your health and fitness journey if you are unsure what steps to take.

Pasek: When it comes to workout goals, be realistic and make it enjoyable. If your goal is to lose an unrealistic amount of weight or gain an unrealistic amount of strength/muscle, not only will you likely become frustrated and not reach the goal, it may also lead to other harmful behavior. If your regimen includes working out too long each day or too many days per week than your schedule allows, again you’ll get frustrated and discouraged.

Don’t forget …

Bonick: Setting realistic goals is a must. You may want to reach for the stars, but it’s important to set an initial goal that establishes a solid foundation for exercise. Subsequent goals can be set to align with your fitness level growth.

Marchetti: Progress isn’t always indicated on the scale. What does progress mean to you? Maybe it means your clothes fitting a little better or being able to more easily pick up your child or grandchild or maybe it’s simply feeling more confident when you look in the mirror. Check in on your small goals regularly to gauge your progress. Most importantly, celebrate those little wins throughout your health journey to stay motivated and on track to achieve your longer-term goals.

Pasek: Have a good understanding of how long it may take to reach your goal and learn to set milestones along the way. Fitness and health are a never-ending journey so there really is no “end” goal. If we’re doing it for the right reasons, there is always going to be a new goal or challenge to aspire to.