Setting SMART fitness goals

Many people lose motivation when it comes to physical activity because of unrealistic or undefined goals. These types of goal-setting can lead to disappointment and hopelessness when it comes to exercise.

Setting and achieving realistic goals where fitness is concerned can be satisfying and fulfilling, as well as healthy. If the general long-term goal is increasing the level of physical activity and exercise intensity, setting smaller, short-term goals can be key.

A good method can be the setting of SMART goals. This technique for setting goals is based on the acronym “SMART” made of 5 concepts on which one should rely when setting goals, specific, measurable, achievable, relevant, and time-bound.

• Specific goals are those which are clearly defined, for example, “I work out at least 3 times a week for the next 8 weeks” instead of “I will work out more”. Setting goals like this gets rid of interpretation and demands responsibility. After the week is done the goal is either completed or not, there is no room for interpretation like with loosely defined goals.
• Measurable goals also include the role of specifying things. For example, “losing 5kg in the next 3 months” is different from “losing weight” and is something we can follow up on. Lifting heavier weights, running longer distances, or running for longer periods of time are all ways in which we can measure physical activity. This allows reaching short-term goals which provide feelings of achievement and reassurance in our progress.
• Achievable goals are ones that are possible and realistic, in a specific time frame. A lot can be achieved in the long run, but short-term goals are also important, one should focus on what is possible in the span of a few weeks or months. The achievability of goals will depend on physical readiness levels and should be oriented towards achieving progress. Goals shouldn’t be so easy that they don’t provide a challenge and satisfaction when complete but they should also not be so hard that they are impossible.
• Relevant goals are the ones that are important in the specific situation and personal choice. People exercise for various reasons, mobility, health, aesthetics, rehabilitation, fun… Different people also have different predispositions and interests, so it is important that the goals and program are aligned with these factors.
• Time-bound goals are set within a certain time frame, with a deadline. As was stated before, a few weeks or months is a good time frame for short-term goals. This method also allows for taking responsibility, after the deadline passes the goals are either met or they aren’t.

It is a logical conclusion that with active goal setting there comes experience and a better understanding of one’s own abilities, and with that the ability to better set goals in the future. Tracking goals, be it with pen and paper or through fitness apps, is key.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from the site: https://pixabay.com/photos/running-woman-track-exercise-7056590/

Clinic, C. (2024, November 7). How SMART Fitness Goals can help you get healthier. Cleveland Clinic. https://health.clevelandclinic.org/smart-fitkaess-goals

Lu, Y., Yu, K., & Gan, X. (2022). Effects of a SMART goal setting and 12-Week core strength training intervention on physical fitness and exercise attitudes in Adolescents: a randomized controlled trial. International Journal of Environmental Research and Public Health, 19(13), 7715. https://doi.org/10.3390/ijerph19137715