How To Set SMART Fitness Goals

S.M.A.R.T. - Specific, measurable, actionable, relevant, and time bound.

Specific: The less specific the goal, the more difficult it is to determine how long the goal should take to complete or how to measure success. Think about these goals:

1. Be healthier
2. Move more
3. Lose 20lbs

Which do you think will be the easiest to visualize? Number 3 is clear and specific.

Measurable: What can we use to measure success?

Using a scale, body measurements, and taking weekly progress photos are great ways to measure the rate of change and to make sure you're on the right track.

Actionable: What's the action plan and do you have the skills and/or requirements to achieve success?

If the goal is difficult or unclear, break it down into more manageable subgoals that are easier to divide and conquer.

Example: Lose 1lb per week. Now it's not so daunting and it's easier to manage.

Relevant: Most of the time, we should try to devote our energy to lower effort/higher value goals. We often get caught up in taking on high-effort goals that may not be the best use of our time.

Use the 80/20 rule -- Which are the 20% of goals that will provide me with 80% of my return?

Example: Lose 20lbs and increase strength by 50lbs on the bench press, squat, and deadlift. By focusing on losing weight and increasing strength, you wont be so focused on JUST losing weight and having abs, for example, but you'll have healthier goals that will help you develop your lifting techniques in the process.

In losing weight and focusing on strength instead of visually looking for abs, you'll have an easier time getting your goal of finally losing weight and having abs.

Time Bound: In setting a date by which the goal should be accomplished, it gives you an incentive and allows you to monitor progress.

Example: Lose 1lb per week and increase strength by 50lbs on the bench press, squat, and deadlift by July 5, 2020.

This S.M.A.R.T goal not only sets you up for success, but it seems infinitely more doable than "get healthy" or "lose weight."

Break down your goals and crush them!

-Adam

About the Author:

Adam is a University of New Mexico graduate with a degree in exercise science and nutrition (BS) and several personal training certifications (CPT). He currently lives in Montreal, Quebec where he is finishing his master’s degree in Exercise Science (MSc) at Concordia University. His research focuses on muscle memory and the effects of lifetime physical activity and inactivity on trainability in sedentary, healthy adults. In other words, he studies the effects of exercise on people who used to be active, stopped for years, and started again.

Sound like you? Ask a question anytime: 

LinkedIn Instagram Twitter TikTok Podcast Facebook Community Medium