Goals are not necessary but they do provide a framework to design and build your program upon.  Goals provide you with not only a direction but a magnitude. Saying you want to drive north for a vacation doesn't give you much, other than a direction.  Deciding you would like to travel north, 467 miles to a nice resort town for a 4-day stay, stopping at 246 miles in a quaint town with a nice bed and breakfast on the way to your vacation destination is a simple example of having a goal and creating a plan on how to achieve your goal.

The SAID principle should be taken into consideration by most everyone when developing an exercise routine or rehab program.  Click on the heading to read some of the FAQs on this topic.

A repetition, or rep, is one cycle of an exercise that you will repeat a certain number of times until you finish a certain number, which completes your 'set'.  A set can be pre-determined in number or it can be 'until exhaustion' where you cannot do another rep and you have completely fatigued the muscle.  Click the heading link to read more FAQs on repetitions and sets so you can understand how to adjust your own program for the results you are looking to get.