Starting a fitness journey can be overwhelming, especially if you’re new to the world of exercise and healthy living. However, simply wanting to be fitter or healthier isn’t enough; you need a clear, actionable plan. This is where the SMART method comes in. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s dive into how you can set SMART fitness goals and take your fitness journey to the next level.
Setting Realistic Fitness Goals
Let’s walk through the process of setting achievable fitness goals using the SMART framework, with a practical example to illustrate each step.
“My goal is to lose weight and get toned.” or
“My goal is to lose belly fat and grow my booty”
1. Is my goal Specific?
That goal is boring and not specific. A more specific goal may be:
“My goal is to lose 15 pounds of fat and increase muscle mass.” or
“My goal is to lose 5 pounds of fat and increase muscle mass in my glutes.”
2. Is my goal Measurable?
Losing 15 pounds of fat and increasing muscle mass is a great goal, but what exactly does that mean? What lifestyle changes are you willing to make to achieve that? How much time do you plan to commit daily to reach your goal? You see this goal can become more measurable by changing it a bit to say:
“My goal is to lose 15 pounds of fat and increase muscle mass by exercising for 60 minutes, five times per week.”
3. Is my goal Attainable?
Committing to 60 minutes of exercising five times per week is amazing. However, for a beginner just starting a fitness program, or for someone who has a family, long work hours, etc., it might be too much. You have to evaluate the goal and ask yourself if this goal is attainable and sustainable. A more attainable goal is:
“My goal is to lose 15 pounds of fat and increase muscle mass by exercising for 40 minutes three times per week. Given my long work hours and hectic schedule, this is what I can commit to and be consistent with.”
4. Are my fitness goals Relevant?
Your goals should match your bigger plans and what you believe in. Ensure they matter to you and will have a positive impact on your lifestyle or daily routine. For example, ask yourself why this goal matters to you and how it aligns with your overall objectives. A relevant goal might be,
“I want to exercise for 40 minutes, three times a week, and lose 15 pounds of fat while building muscle to improve my cardiovascular health, endurance, and overall well-being. I want to be able to go for long walks, go up and down stairs without getting tired, and have energy throughout the day without needing two cups of coffee.”
Begin by setting SMART fitness goals that are achievable goals for yourself. Whether it’s losing a certain amount of weight, building muscle, or simply improving your overall fitness level, having clear goals with a WHY behind it will give you direction and motivation on the days you feel down.
5. Does my goal have a Time frame?
Assign a timeframe to your fitness goal to create a sense of urgency. A time-bound goal provides a clear deadline, like, “I will be consistent with training 40 minutes three times per week for 4 weeks from now on.”
Reassess your fitness goals regularly.
Make sure to keep track of your progress by logging your workouts, taking progress pictures, having a food journal to help you reassess your SMART fitness goals and make adjustments as needed. This method has helped over 100+ clients achieve goals they always wanted by setting realistic goals. Are you ready to elevate your fitness goals to the next level? Start setting your own SMART goals today!
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