Setting Goals, the SMART Way - Part 1

Today, we are going to talk about goal-setting.

We all have goals. Not necessarily always fitness related, but we do all have some kind of goal. We are all at a Point A, and we all want to reach a Point B, usually related to some sort of behavior. The problem is, we can all see Point B from where we are...and we have no idea how to get there. I will give you a strategy that can help you reach your goals (and maybe start setting new ones!). To remain within the scope of this blog I will focus on fitness-related goal-setting, but these strategies can help in many other areas of life as well; whether you want to improve your sleep by getting two more hours every night or get straight A's next semester.

The SMARTer Way to Set and Achieve Goals

According to the Merriam-Webster Dictionary:

Goals: 2. the end toward which effort is directed.

Goals should always be effective ones, and the process for reaching those goals must definitely be effective. The effort is very important. Without it, your chances for success will be greatly reduced. Many times we set specific goals, knowing exactly the outcome we desire, but ultimately fail because we did not know how to bridge the gap between where we are and where we want to be.

The SMART goal is a process of goal-setting that includes both the outcome and the steps to reach it. SMART is an acronym that stands for:

Specific - Goals are best when they are specific and well-defined (e.g. "I want to lose 10 lbs by April," as opposed to "I want to do more cardio").

Measurable - Goals should always be measurable so you know when you have achieved them.

Action-based - Your goals should be something you will actually do. The process of reaching any goal is based on the actions you take to change a behavior, not just the outcome you desire (e.g. "I want to lose 5 lbs" is an outcome goal. "I am going to do metabolic conditioning or swimming for at 30 minutes a day, 3 days a week and eat a healthy breakfast" These are action steps).

Realistic - Your goals must be achievable, given the time and resources available. If the goal isn't realistic, you will be much more likely to fail, which can undermine confidence in your ability to succeed when you try again.

Time-constrained - There must always be a deadline. Without a deadline there is no sense of urgency and no guideline for how often to do the action steps.

Setting the Goals Themselves

The best way to start a SMART goal is by deciding on the long-term outcome. These are typically within a six month to year range, but they can sometimes be shorter. Here are a couple examples of  6 month outcome goals:

Trainee A: "I want to lose 30 pounds in 6 months."

Trainee B: "I want to increase my squat weight by 60 lbs in 6 months."

They are both long-term goals, and they are both very clear about what the outcome should be.

Next, determine where you want to be at the midpoint. This can be useful in measuring progress and seeing where changes may need to be made. When you write out these goals, you don't need to start on the action portion yet. Setting the outcome goals are important steps to take before writing the actual SMART goal. The midpoint is typically the 3 month mark for most people. Let's take a look at the 3 month goals of the trainees mentioned earlier:

Trainee A: "In 3 months I want to have lost 15 pounds."

Trainee B: "By the 3 month mark I want my squat to be up by 30 lbs."

Now we are closer to setting the action steps of our SMART goals. First, though, we need to figure out where we want to be a month in. For Trainee A, that would mean losing 5 pounds. For Trainee B, it would mean adding 10 pounds to his squat. This is important because it is often when you see the first sign that there is an obstacle or behavior that is preventing you from completing your action steps as planned. These may be time constraints preventing you from getting to the gym to do your squats, you may not be losing the weight as steadily as you had hoped due to business trips where you are expected to wine and dine clients, you may just not be eating clean enough or you need to reduce your calories or increase your activity. This is the time where you will tweak your plan and then proceed. This is trial-and-correction, not trial-and-error.

In the Part 2 we will discuss how to set specific SMART goals. This should get you started though. The first step is to decide where you want to go, then your second step is to decide on your course. In Part 2 I will give you the map, but it is up to you to find your route.

For part 2, click here.

Train Smart!