Create Fitness Goals the SMART way

One sure way to succeed in anything worthwhile is a clear definition of your goals. An effective way to set goals is to use the SMART method. You may have heard of it before- which stands for goals that are specific, measurable, attainable, relevant, and time-bound. Setting realistic goals using the SMART goal setting process can help you stick to your training plan, stay motivated, track your progress and reduce relapses.

Let’s have a look at the SMART method.

S. Specific

Your goals must specifically state what is to be accomplished. They must be clear and easy to understand and should not be ambiguous. For example, rather than stating you want to start running, you create a more specific goal such as “I want to run a 5K.”

M. Measurable

Your goals must be measurable so that you can see if you are making progress. For example, a goal of “I want to lose 5 kg from running” has a measurable component compared to “I want to lose weight,” which is more ambiguous.

A. Attainable

Your goal should be realistically attainable. The achievement of attaining a goal reinforces your commitment to a program or healthy change and encourages you to continue. For example, a goal of “losing 30 kg in 1 month” is not an attainable goal. However, “losing 1 to 2 kg a week for a total of 4 to 8 kg in a month,” is attainable.

R. Relevant

The goals must be relevant to your particular interests, needs, and abilities. For example, heavy resistance training would not be the best approach to training for a half marathon. However, engaging in a progressive running program would be a suitable strategy for building the endurance required to complete a half marathon. In addition, the goal must be one generated by you, and not your trainer, so that it has enough personal meaning to motivate you.

T. Time-bound

The goals must contain an estimated timeline or deadline for completion. Timelines can be both short- and long-term and should help you stay focused and on track. For example, setting weekly mileage targets to accomplish a larger achievement over a 6-month time period. In this case, short-term goals are accomplished weekly, whereas the long-term goal will be reached in 6 months. Ensure to regularly evaluate to monitor progress toward goals.

Let’s practice developing a few SMART goals.

Poor example of goal setting: “I want to lose weight by running a lot.”
SMART goal: “I want to lose 5 kg in one month by going on a 3K run five times per week, and I will bring my lunch to work instead of eating out four days this week.”

Now you try. Can you turn each of these goals into a SMART goal?
Goal: “I want to eat healthier.”
Goal: “I want to start exercising.”
Goal: “I want to lose 20 pounds.”

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SMART goals should also incorporate product and process goals.

A product goal is something you achieve or the end desired result, like weight loss, or a specific resistance lifted on a strength machine. For example, when you state, “I will lose kg” the weight loss is the end product. Or, in the statement, “I will run a 5K,” the 5K achievement is the end product.  Typically, a product goal will fall within the measurable component of a SMART goal.

A process goal is something you do (e.g. a behavior) to achieve the product goal. For example, “I will run three times per week,” may be part of the procedure of completing a product goal, such as running a 5K. Or, “I will eat a salad once a day,” may be the process of completing a product goal of “I want to lose 5 kg.” Typically, a process goal is part of the specific component of a SMART goal.

No matter how big or small your goal—whether it’s losing 5 or 50 kg, walking a mile, or running a first marathon— make the change by planning and setting SMART goals.