SMARTER GOALS
SMARTER goals are an effective way to set goals that are achievable and help you stay on track towards your desired outcome. The SMARTER acronym stands for Specific, Measurable, Achievable, Relevant, Time-bound, Evaluated, and Readjusted. Each letter of the SMARTER acronym represents a key element that should be considered when setting a goal. In this blog post, let’s look at how to set SMARTER goals to assist you on your way to being fitter and stronger.
Specific: Your goal should be specific and clear. It should answer the questions of who, what, when, where, and why. Here are some fitness examples of specific goals:
Perform 10 pull-ups in a row without assistance by the end of the month.
Increase your bench press by 10 pounds within the next six weeks.
Run a 5k without stopping within the next three months.
Measurable: Your goal should be measurable so that you can track your progress and see how far you have come. Some fitness examples of measurable goals are:
Increase your daily steps to 10,000 within the next two weeks.
Lose five pounds within the next month.
Decrease your body fat percentage by 2% within the next three months.
Achievable: Your goal should be achievable and realistic. You should consider your current fitness level and any limitations you may have. Examples of achievable goals might be:
Complete a 30-minute workout three times a week for the next month.
Improve your flexibility by attending a yoga class once a week for the next three months.
Swim for 30 minutes non-stop by the end of the month.
Relevant: Your goal should be relevant to your overall fitness goals and aspirations. Here are some examples of relevant goals:
Increase your running endurance to prepare for a half marathon in six months.
Improve your strength to better perform in your sport of choice.
Reduce your stress levels through regular exercise to improve your overall well-being.
Time-bound: Your goal should have a specific time frame so that you have a deadline to work towards and to keep you on track. Examples of time-bound goals are:
Complete a 30-day push-up challenge to increase your upper body strength.
Lose five pounds within the next six weeks in time for a special event.
Run a 10k within the next three months to achieve a personal milestone.
Evaluated: Your goal should be evaluated periodically to ensure that you are on track to achieving it. Some examples of evaluated goals could be:
Track your progress towards your goal of running a 5k by timing your runs and increasing your distance over time.
Monitor your weight loss progress by weighing yourself weekly and adjusting your diet and exercise routine as needed.
Keep a workout journal to track your strength gains and adjust your routine accordingly.
Readjusted: Your goal should be readjusted if necessary to ensure that it remains achievable and relevant. For example:
If you experience an injury that prevents you from achieving your goal of increasing your running endurance, adjust your goal to focus on cross-training activities that won't aggravate your injury.
If you find that your goal of completing a 30-day push-up challenge is too challenging, adjust your goal to focus on completing 20 push-ups in a row instead.
If you achieve your goal of losing five pounds within the first month, adjust your goal to focus on maintaining your weight loss over the next few months.
Setting goals is great, but setting SMARTER goals is better. Using the acronym SMARTER can help you achieve your desired outcomes and stay on track towards not only your fitness goals, but also for any goal in your life.
