Whenever setting a goal, think "SMART". "SMART" stands for "specific", "measurable", "attainable", "realistic" and "timely". SMART is an acronym that can help you with the goal-setting process; it can help you set goals that you can reasonably achieve.
Fitness goals, like any other goals in your life, need to adhere to certain standards of goal setting. Before you get started, think about other times in your life when you have set a goal and achieved it. Write down what motivated you and kept you on track in that circumstance, and recall how you felt when you reached your goal. Self-awareness in goal setting and achievement can help you determine what type of fitness goals to set.
Setting Fitness Goals
Step 1
Test your fitness level. You don't even need fancy equipment, all you need is to determine your own baseline starting level. Walk a mile for time, perform a sit-and-reach for flexibility and see how many push-ups you can do in order to determine strength.
Step 2
Write down your baseline fitness achievements. Now that you know where you are, you can determine where you want to go.
Step 3
Think about long-term goals. Write them down along with the reasons why you want to achieve them. If you want to lose 50 pounds, think about all the tangible and intangible reasons why you want to reach that goal.
Step 4
Break your long-term goal down into short-term goals by applying the SMART method. Instead of shooting for an immediate 50-pound weight loss, plan to set smaller weekly or monthly weight loss goals, for example, 5 pounds, to make the short-term goals "specific," "measurable," "attainable," and "reasonable".
Step 5
Set time limits. If you want to break your goal down into five-pound weight loss increments, determine a reasonable period of time to reach those goals. If healthy weight loss is typically considered one to two pounds each week, set a weight loss goal of losing five pounds in a month. This meets all the facets of the SMART method.
Step 6
Write down your goal achievement dates on your calendar in order to keep them in the forefront of your mind.
Step 7
Make your exercise and nutrition plan in order to support your goals. Schedule your workouts on your calendar as well.
Step 8
Keep your goals front-and-center in your life. Post reminders everywhere you can think of in order to keep you on track. Put sticky notes on your bathroom mirror, on your refrigerator and on your computer screen. Write them on a dry erase board and in the reminders on your phone.
Step 9
Follow through, regularly tracking your plan and making adjustments as necessary.
Tips and Warnings
- It helps to share your goals with trusted family and friends. Ask them to check in with you to see how you're doing, and ask them to avoid leading you astray.
- You may get off track when you face unexpected injuries, illnesses or other life issues. Plan for them in advance, deciding how you will work through problems as they arise. Any exercise program comes with risks. Check with your doctor before starting a new program.
Things You'll Need
- Pen
- Paper
- Calendar
- Dry erase board and markers
- Sticky notes
References
- Top Achievement: Creating S.M.A.R.T. Goals
- American College of Sports Medicine: Realistic Goal Setting Helps People Stick With Exercise
- MayoClinic.com: Fitness Programs: 7 Tips for Staying Motivated
- MayoClinic.com: Fitness Programs: 6 Steps to Guide Your Selection
- MayoClinic.com: How Fit Are You? See How You Measure Up
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