SMART GOALS: HOW TO BUILD YOUR GOALS FOR YOUR FITNESS JOURNEY
Starting a fitness journey or any endeavor often has us wondering, “Where do I start?” How do I even begin? We often hear things like "Make a plan and stick to it. "That seems like a simple enough idea, but the assumption is made that making a plan is easy and decisive. For most, this is the hardest part.
In order to make a plan for a fitness journey, we must know where we are going, for without a result to build towards, we are just wandering. With a final goal in mind, we can logically work backward from the end and establish our beginning. What steps do we take to get there, and how do we outline our path to our goal?
SMART goals stands for Specific, Measurable, Achievable, Relevant, and Timely. There are some variations on each of these points, but the end result remains the same. These five concepts provide you with a framework to establish and set your goals. Not only that, but this concept is scalable overall. This means you can apply smaller goals to these concepts that fit within the larger macroscopic goals you set for yourself. When creating the plan for your goals, this framework allows you to guide your decisions for what you desire through a self-analysis of said goal.
Specific
Goal setting needs to be particular and directly align with what you want
Try to avoid vague and general plans, as this won’t give you proper direction along the way
Avoid: “I want to get stronger” or “I want to get in better shape”
These are too vague and don’t give you the ability to design your plan accordingly
Attempt: “I want to squat 400 lbs” or “I want to run a mile in less than 6 minutes”
These are specific and descriptive goals that allow you to form the necessary steps to attain them
Measurable
Make the goal quantifiable for yourself
Have a way to track progress and growth over time (journal, app, etc.)
Avoid: “I’m just going to go to the gym and train really hard every day until I get to my goal”
This doesn’t follow any structure or plan and therefore doesn’t allow you to measure any progress in an effective manner.
Attempt: “I want to add 10 pounds on my squat every month” or “I want to get 5 seconds better on my next mile time”
This allows you to have a point to measure for your progress. This can also allow you to see real progress over time later on.
Achievable
Make sure the goal is something within your abilities
Do not use other people’s metrics or goals as an example for your own
Avoid: “I saw my friend do 20 muscle ups; now I want to do the same”
This can seem like a good source of motivation but doesn't acknowledge your own abilities and will ultimately make your goal harder to achieve
Attempt: “I want to learn how to do a muscle up”
This allows you to create a better outline for your goal that has more attainable steps resulting in a path to your success.
Relevant
Ensure your goal aligns with other things in your life
What will accomplishing this goal do for you? Is it one part of a larger plan?
Avoid: “I want to squat 400 pounds leading up to this marathon”
Making goals that are irrelevant to your overall desired result will only be detrimental in the long run
Attempt: “I want to squat 400 pounds leading up to my powerlifting meet”
This type of planning gives you checkpoints that will contribute to your path of overall success
Timely
Give yourself a realistic time frame to accomplish the set goal
This time frame can be in reference to a specific date or an amount of time that will keep you responsible and focused
Avoid: “I want to shave 1 minute of my best mile in 1 week” or “I want to shave 1 minute of my mile in 7 years”
Creating a timeline that is unrealistic will only increase your own stress and anxiety toward attaining the goal. On the other hand, creating a timeline that has no definite end can lead to a lack of accountability.
Attempt: “I want to shave 10 seconds of my best mile in the next 6 months”
With an attainable goal in a realistic timeline, you can create a program that will lead you directly to your goal
Need Some Help Creating SMART Goals?
We know better than anyone how overwhelming goal setting can be. If you feel like you need extra support, working with a trainer is a great way to fill in those knowledge gaps. Sign up for an assessment today to see if one of our trainers is the right fit for you!