Setting Goals, the SMART Way - Part 2

Here is part 2 of "Setting Goals, the SMART Way." If you haven't read part 1, you can find it here.

Setting the SMART Goal

Now let's get down to the nitty-gritty of the SMART portion of our goal-setting. It doesn't have to be formally modeled the way I am about to set it out for you, but it can help. All you really need, though, are an outcome goal, a way to measure it, actions you will take to reach the goal, and a time limit or time constraint.

We'll use Trainees A and B again as examples:

Specific - Trainee A: Wants to lose 30 pounds in 6 months; Trainee B: wants to add 60 pounds to his squat in 6 months.

Measurable - Losing 30 pounds (Trainee A) and adding 60 pounds (Trainee B) in 6 months are the main measurable goals, plus the 3-month, 1-month, and weekly goals.

Action-based- The action steps can best be described as the individual weekly actions that one commits to. Trainee A's action steps would look like this: "I'll keep under 1,800 calories on weekdays, do metabolic conditioning or high intensity interval training about 30 minutes a day 3 days a week, and do calisthenics 2-3 days a week." Whereas Trainee B might be: "I'll increase my clean calorie intake by 500 calories, weight train 3-4 days per week, and focus on adding 5 pounds to my squat every week."

You may want to start with one action step and add another one each week. Whatever works for you is what you'll stick most with, so if it is easier to start at on action step, do it. If you feel comfortable taking on many steps at the same time, go ahead and do it! These steps are what you will be changing as you assess your progress toward your goals.

Realistic - Can you actually achieve your outcome goals within the time you've given yourself? Can you do the action steps? You should feel confident about your ability to reach your goals. If you aren't sure, there is an increased chance of failure. If you feel unsure of your ability to reach your goals, you can always reassess and scale back. Reaching any goal, no matter how big or small, is a victory.

Time-constrained - This can be viewed two ways. First, you can use your outcome goal's time frame. For both Trainees A and B that would be six months. Second, you can use your weekly goals as your time constraints. This would be, for example, the 3-4 days per week of lifting for Trainee B.

Examples of Well-Written SMART Goals

Suzy wants to lose 10 lbs in six months. She will do this by keeping under 1,800 calories a day, 5 days a week. She will also run 3-5 miles a day, 3 days a week and lift weights 2 days a week.

Todd wants to increase his 50 meter sprint from 6.8 to 5.4 in 14 weeks. He will do this by sprinting 3 times weekly and strength training 3-4 days for 45 minutes weekly.

Robert wants to lose two inches off his waist and decrease his cholesterol level. He will do this by reducing calories and eating clean foods and walking an accumulated 5 miles a day, measuring his daily steps with a pedometer.

These are very simple and easy to write out, but extremely effective. They cover all the basics of the SMART goal and can be easily reassessed and changed when needed. So my challenge to you is to pick a goal, any goal, and write up a SMART goal with one or two action steps. Follow those steps this week and decide for yourself if it is useful to you. Remember, you are your own grand experiment, and only you can discover what works best. I can only show you the door. You have to be the one to open it. *Shameless Matrix Plug*

Train Smart!