SMART goal setting – hit your fitness goals

Setting goals is easy, but achieving them? That’s where the challenge lies.

Enter SMART goals – a powerful framework that transforms vague aspirations into concrete, achievable objectives. Whether you’re a fitness newbie or a seasoned athlete, SMART goals can revolutionize your approach to personal health and wellness.

What is SMART goal setting?

SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break it down:

Specific: Your goal should be clear and precise. Instead of saying “I want to get in shape,” try “I want to lose 15 pounds of body fat.”

Measurable: You need a way to track your progress. How will you know when you’ve reached your goal? In our example, the measurement is clear: 15 pounds.

Achievable: While it’s good to challenge yourself, your goal should be realistic. Losing 15 pounds in a week isn’t healthy or sustainable, but losing it over 3-4 months could be.

Relevant: Your goal should align with your broader objectives and values. If your ultimate aim is to improve your overall health, weight loss could be relevant, but so could goals like reducing blood pressure or increasing strength.

Time-bound: Set a deadline. This creates urgency and helps you stay focused. For instance, “I want to lose 15 pounds of body fat in 3 months.”

Applying SMART to Your Fitness Journey

Let’s walk through the process of creating a SMART goal setting:

1. Start with your general goal: “I want to get stronger.”
2. Make it Specific: “I want to increase my deadlift max.”
3. Add Measurability: “I want to increase my deadlift max by 50 pounds.”
4. Ensure it’s Achievable: Consider your current max and how much you can realistically improve. If you’re deadlifting 150 pounds now, aiming for a 200-pound deadlift could be achievable.
5. Check Relevance: Does increasing your deadlift align with your overall fitness goals? If you’re aiming for functional strength, this is likely relevant.
6. Make it Time-bound: “I want to increase my deadlift max by 50 pounds in 6 months.”

Final SMART Goal: “I will increase my deadlift max from 150 pounds to 200 pounds within the next 6 months.”

Tips for Success with SMART Goal setting

1. Write it down: Put your SMART goal somewhere you’ll see it daily.
2. Break it down: Create smaller, weekly targets that lead to your main goal.
3. Track progress: Regular check-ins help you stay on course and allow for adjustments.
4. Celebrate milestones: Acknowledge your progress to stay motivated.
5. Be flexible: If circumstances change, it’s okay to adjust your goal.
6. Create an action plan: Outline the steps you’ll take to achieve your goal.
7. Anticipate obstacles: Identify potential challenges and plan how to overcome them.

Remember, the power of SMART goals lies in their clarity and focus. They transform abstract wishes into concrete plans, giving you a clear path forward. Whether you’re aiming to run your first 5K, master a new yoga pose, or compete in a bodybuilding competition, SMART goals can help you get there.

So, what’s your SMART goal?

Take a moment to transform your fitness aspirations into SMART objectives. With this framework, you’re not just hoping for change – you’re planning for success.

DOWNLOAD THE FREE SMART GOAL SETTING DOCUMENT

[sdm_download id=”2145″ fancy=”0″]

SMART goal setting [example].

To help further iterate this I’ll provide an example below, say someone wants to do pull-ups.

S – Specific: Instead of “I want to do pull-ups,” let’s make it more specific: “I want to perform 5 consecutive unassisted pull-ups with proper form.”
M – Measurable: The goal is easily measurable – you can count the number of pull-ups performed. We’ve specified 5 consecutive pull-ups as the target.
A – Achievable: Assuming you’re starting from zero pull-ups, 5 is an achievable number for most people with consistent training. If you’re already close to this goal, you might aim higher. If you’re very far from it, you might start with a lower number.
R – Relevant: Ensure this goal aligns with your overall fitness objectives. Pull-ups are excellent for upper body and core strength, so if these are areas you want to improve, this goal is relevant.
T – Time-bound: Let’s set a realistic timeframe. For someone starting from zero pull-ups, 3-4 months is often a reasonable time to achieve 5 pull-ups.

SMART Goal: “I will be able to perform 5 consecutive unassisted pull-ups with proper form within 4 months from today.”

Action Plan to Achieve This SMART Goal:

1. Week 1-2:
   • Assess current strength level
   • Begin with negative pull-ups (jumping up and lowering slowly) 3 times a week
   • Work on grip strength with dead hangs
2. Week 3-6:
   • Continue negatives, aiming to increase time under tension
   • Introduce assisted pull-ups (using resistance bands or a machine) 3 times a week
   • Incorporate supplementary exercises: lat pull-downs, rows, push-ups
3. Week 7-10:
   • Begin attempting unassisted pull-ups, even if only partial reps
   • Continue assisted pull-ups, gradually reducing assistance
   • Increase dead hang time to 30-45 seconds
4. Week 11-14:
   • Focus on unassisted pull-ups, aiming for 1-2 at first
   • Use negatives to complete sets when unable to do more unassisted
   • Continue supplementary exercises, increasing weight/difficulty
5. Week 15-16:
   • Work towards the goal of 5 consecutive pull-ups
   • If achieved early, set a new goal (e.g., more reps or added weight)

Throughout:

• Track progress weekly
• Maintain proper nutrition to support muscle growth
• Ensure adequate rest between training sessions
• Adjust the plan if progressing faster or slower than anticipated

This SMART goal and action plan provide a clear, structured approach to achieving the ability to do pull-ups. It breaks down a challenging goal into manageable steps, allows for progress tracking, and sets a realistic timeframe. Remember, individual progress may vary, so be prepared to adjust the goal or timeline as needed.