Achieve Amazing Results By Setting SMART Fitness Goals

Hey there, friend! Let’s talk about something that could seriously change the way you approach your fitness journey: setting SMART fitness goals. If you've ever felt stuck or unsure about how to progress, this popular method can be an absolute game-changer.

We’re going to dive into what SMART goals are, why they’re so effective, and how you can use them to see amazing results.

 Ready? Let’s get started! 😉

Setting SMART Fitness Goals

What are SMART Fitness Goals?

First things first, SMART stands for:

It's a framework that helps you set clear and attainable goals, making your fitness journey much more manageable and rewarding.

Instead of setting a vague goal like "I want to get fit," you’ll have a clear plan with specific steps to follow.

Trust me, it makes a world of difference! Let's talk about what each of these letters actually means.

Specific Goals

A specific goal is clear and detailed. It answers the who, what, where, when, and why. For example, instead of saying, "I want to improve my upper body strength”, you could set a goal like, "I want to increase my squat  by 20 pounds in the next three months."

See how much clearer that is?

Measurable Goals

A measurable goal lets you track your progress. This could be the number of steps you take daily, the weight you lift, or the time you spend doing physical activity.

Having measurable fitness goals gives you a sense of accomplishment as you see yourself getting closer to your end goal.

Achievable Goals

Achievable goals are realistic and attainable. It's great to have big goals, but setting a smaller goal that's within reach helps you stay motivated. Think about it as setting up stepping stones towards your bigger goals.

For instance, "I want to increase the number of push ups I can do from 10 to 20 in the next six weeks."

This goal is realistic given your starting point (10 push ups) and the timeframe (six weeks). It's a challenge but still attainable with consistent effort.

Relevant Goals

Your goals should align with your broader objectives and be relevant to your life. If your big-picture goal is to run a marathon, then a relevant goal would be to increase your running distance gradually. It wouldn’t make much sense to focus solely on strength training if your primary goal is endurance.

Time-bound Goals

Time-bound goals have a specific date or time frame attached to them. This creates a sense of urgency and helps you stay focused.

For instance, saying, "I will run 5 miles without stopping by the end of next month," gives you a clear deadline to work towards.

Fairly simple, right? Now that we’ve broken down the SMART acronym, let’s see how you can apply it to your fitness routine.

The SMART Method in Action

Here’s a step-by-step guide to help you through the goal-setting process.

Let's do this together! 

Don't worry if you're stuck, I'm following this section with SMART fitness goal examples.

 Go ahead and open your notes in your phone, grab a note pad, or download the free worksheet mentioned above for an instant PDF to come back to. I'll wait 😉

Step 1: Define Your Desired Outcome

Start by thinking about what you really want to achieve. This could be anything from losing weight, building muscle, improving endurance, or enhancing overall health. 

Your desired outcome is the foundation of your goal-setting process, so really think about this one. You deserve this goal, babe!

Step 2: Set Specific Goals

Make your goals as specific as possible. Instead of saying, "I want to get stronger," specify which areas you want to strengthen and by how much. 

From our example earlier, "I want to increase my upper body strength by being able to do 20 push ups in a row."

Or, "I want to walk 10,000 steps a day." Now, brainstorm yours!

Step 3: Make Your Goals Measurable

Determine how you will measure your progress. This could be through a number of steps, weight lifted, or time spent exercising. 

For instance, "I will measure my progress by tracking the number of push ups I can do each week." Or...

"I will measure my progress by wearing a pedometer or apple watch every day."

What's your favorite idea to measure your progress?

Step 4: Ensure Your Goals Are Achievable

Be honest with yourself about what you can realistically achieve in your current situation. While it's important to challenge yourself, setting goals that are too ambitious can lead to frustration.

Learn from my past mistake! Lol. You'll feel better with attainable goals.

Start with smaller, manageable tasks that build up to your bigger goals.

Step 5: Set Relevant Goals

Make sure your goals are relevant to YOUR overall fitness journey. Not googles, not your best friend’s, or the fitness influencer you follow on instagram. 

If your primary aim is to improve your athletic performance, ensure your specific goals contribute to that.

For example, "I want to improve my endurance by running three times a week."

Step 6: Attach a Time Limit

Give yourself a deadline to create a sense of urgency. One of my favorite ways to do this is by picking a birthday, a vacation, a wedding, etc.

This will help you stay focused and motivated. 

For example, "I will lose 10 pounds in the next 12 weeks before my wedding."

Now, let’s look at some smart fitness goal examples to give you a better idea of how to frame your own goals, by checking off each letter of the acronym:

SMART Fitness Goal Examples

Weight Loss Example:

"I want to lose 10 pounds in the next 12 weeks by following a balanced diet and exercising four times a week."

Strength Training Example:

"I will increase my deadlift by 30 pounds over the next three months by following a structured training program."

Running Example:

"I aim to run a 10k race in under 60 minutes within the next six months by gradually increasing my running distance and speed."

Flexibility Example:

"I want to be able to touch my toes without bending my knees within the next eight weeks by doing daily stretching exercises."

Once you’ve set your goals, the next step is to stay on track.

Staying on Track with Your SMART Fitness Goals

Here are some tips to help you along the way:

Break It Down

Break your goals into smaller, more manageable tasks. For example, if your goal is to run a 10k, start with a plan to run a few miles each week and gradually increase your distance. 

If you're thinking running miles, yes plural, gives you anxiety.. start with a 30 second run, 30 second walk combination.

“I will run 30 seconds on, 30 seconds off for two weeks, increasing my intervals as I get better, to get me closer to running a marathon in 6 months.”

Track Your Progress

Keep a journal or use a fitness app to track your progress. This not only keeps you accountable but also gives you a visual representation of how far you’ve come. I promise, keeping tabs on where you're at in your progress is game changing.

Adjust as Needed

Life happens, and sometimes you might need to adjust your goals. If you find that a goal is too challenging or not challenging enough, don’t be afraid to tweak it.

The key is to stay flexible and focused on your long-term goal.

Celebrate Milestones

Take time to celebrate your achievements, no matter how small they may seem. 

Each milestone is a step closer to your end goal and a testament to your hard work.

Why Setting SMART Fitness Goals Matters

Setting SMART fitness goals is life changing for several reasons:

Expanding Beyond the Basics

Once you’ve mastered the basics of setting SMART fitness goals, you can take your goal-setting process to the next level.

 Here are some advanced tips to help you achieve even greater fitness success:

Embrace Short-Term Goals

While it’s important to keep your ultimate goal in mind, setting short-term goals can provide immediate motivation and a sense of accomplishment.

These smaller goals act as stepping stones that guide you toward your bigger objectives.

For example, if your ultimate goal is to run a marathon next year, start by setting a short-term goal to run a 5k within the next three months. 

You're more inclined to hit your goal and avoid burn out by focusing on baby steps!

Step Out of Your Comfort Zone

Achieving fitness success often requires stepping out of your comfort zone. Don’t be afraid to challenge yourself with performance goals that push your limits. 

Whether it's trying a new workout routine, increasing your weights in strength training, or setting a higher step count, pushing your boundaries can lead to significant improvements.

Find an Accountability Partner

An excellent way to stay motivated and committed to your fitness goals is to find an accountability partner. 

This could be a friend, family member, or personal trainer who supports and encourages you.

Having someone to share your progress with and who holds you accountable can significantly enhance your commitment and drive.

Additionally, it adds a social aspect to your fitness journey, making it more enjoyable and less of a solitary endeavor.

Focus on Your Individual Goals

Everyone’s fitness journey is unique, so it’s important to set individual goals that are tailored to your specific needs and circumstances.

Whether you're a beginner or an experienced athlete, your goals should reflect your current fitness level, lifestyle, and personal aspirations. This personalized approach ensures that your goals are both attainable and meaningful.

Use the SMART Framework for All Goals

The beauty of the SMART framework is its versatility. 

Whether you’re setting physical activity goals, improving your diet, or working on mental well-being, the SMART criteria can be applied to any area of your fitness journey.

This comprehensive approach ensures that all your goals are aligned and contribute to your overall well-being.

So, what’s your next SMART fitness goal? Because your goal matters! Whatever it is, I’m cheering for you all the way!

Feel free to ask any questions or share your progress. Let’s crush those fitness goals together!

xoxo,