Setting SMART Fitness Goals for the New Year

New Year’s Resolutions are often criticised because they tend to be things that are started with enthusiasm but then fail after a short period of time. However, when our goals are SMART, (Specific, Measurable, Achievable, Relevant, and Time-bound), we are much more likely to be successful.

Setting fitness goals offers a range of benefits, both physical and psychological. Maybe your goal is weight loss, increased strength, or better cardiovascular fitness, achieving these goals can positively impact your overall health.

Whilst we know that regular exercise if good for our bodies and our minds, setting a goal just to “do more exercise” isn’t much of a goal to work from. Studies^[1] show that setting fitness goals using the SMART criteria can help make them more effective and attainable.

Some examples of SMART fitness goals include:

Specific

Instead of a vague goal like "lose weight," make it specific, such as:

·       "Lose 10 pounds by the end of March."

·       Instead of "get fit," specify, "Complete a 5K run without stopping by June."

With a specific goal in mind, you're more likely to stay consistent with your exercise routine and consistency is key to making lasting changes in your fitness level.

Studies^[2] show that having a defined goal makes you more accountable, especially when you share that goal with someone else such as a workout buddy, who can help keep you disciplined.

Measurable

Quantify your goal. Setting specific and measurable goals allows you to track your progress. For example:

·       "Work out for at least 30 minutes five times a week" or:

·       "Increase bench press by 10 pounds in two months."

The sense of accomplishment as you achieve milestones can boost your confidence and keep you on the path to success.

Achievable

Ensure your goal is realistic and attainable. Setting an unrealistic goal can be discouraging. For instance, "Run a marathon by the end of the year" might not be achievable for someone who is currently sedentary.

Accomplishing fitness goals provides a sense of achievement and satisfaction. This positive reinforcement can motivate you to set and achieve more challenging goals in the future.

Relevant

Make sure your goal aligns with your overall fitness and health objectives. If your goal is to improve cardiovascular health, focusing on running or cycling would be more relevant than lifting heavy weights.

Goals help you plan your fitness routine more effectively. Knowing what you want to achieve allows you to structure your workouts, choose appropriate exercises, and allocate time efficiently.

Time-bound

Set a deadline for achieving your goal. For instance:

·       "Lose 10 pounds by the end of March" or

·       "Complete 50 push-ups in two months."

The Benefits of Exercise

Regular exercise has well-documented mental health benefits. Setting fitness goals and achieving them can contribute to reduced stress, anxiety, and depression. Exercise releases endorphins, which are known as "feel-good" hormones.

Working towards fitness goals often involves adopting healthier habits, such as better eating choices, improved sleep patterns, and a more active lifestyle. These habits contribute to long-term well-being.

Sharing your fitness goals with others can create a sense of community and support. Whether it's friends, family, workout buddies, or your Personal Trainer, having a support system can help you stay on track.

Celebrate your successes along the way and be flexible in adjusting your goals if needed. The journey toward your fitness goals is as important as reaching the destination.

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Other Examples of SMART Fitness Goals:

·       Walk 10,000 steps every day for the next three months.

·       Reduce body fat percentage by 3% in the next six months through a combination of diet and exercise.

·       Complete a high-intensity interval training (HIIT) session three times a week for the next eight weeks.

·       Increase flexibility by attending yoga classes twice a week for the next three months.

·       Achieve a squat depth of 90 degrees with proper form within six weeks.

Remember, it's essential to adapt these goals to your own fitness level and take into consideration any health conditions or limitations you may have. Always consult with a healthcare professional or fitness expert before starting a new exercise program, if you have any health concerns.

If you would like some advice, get in touch. As your Personal Trainer, I can help you set your SMART fitness goal, make a plan to achieve it and give you all the support you need along the way https://www.abperformance.training/contact

^[1] https://cedar.wwu.edu/cgi/viewcontent.cgi?article=1123&context=wwuet

^[2]https://www.researchgate.net/publication/343769670_Incorporating_accountability_and_coordination_in_fitness_plans_to_increase_goal_progress