5 Steps to Set a SMART Fitness Goal
January is the perfect time to set your intention for what you want to do with your fitness in the coming year.
By the end of 2025, what do you want to achieve?
It’s important to get clear on your goals because that helps you to stay focused and motivated in your workouts and nutrition throughout the year. It also will allow you to craft a step-by-step plan for what to do every day, every week, and every month to move toward what you want to achieve.
The best way to set yourself up for success is to make your goal(s) SMART. SMART stands for:
Specific
Measurable
Attainable
Relevant
Time-Bound
Setting a SMART goal can help you get clear on what you want and turn your goals from dreams into action.
How to Set a SMART Goal for Fitness
1 Get Specific
The first step in setting a SMART fitness goal is to make it specific. Rather than a vague goal like "I want to get in shape," define precisely what you want to achieve.
To get started on setting your specific goal, first as yourself: What does it look like for me to achieve my goal? Describe in as much detail as possible.
Then begin to refine your vision by asking yourself the following questions:
What specific aspect of my fitness or health do I want to improve (heart health, body fat, muscle, strength, energy levels, etc)?
What specific activities or exercises do I want to do?
Is there an activity or exercise that I want to learn how to do?
Refining your goal from vague to specific might look like going from saying “I want to lose weight” to saying "I want to lose 10 pounds of body fat." Instead of “I want to be in better shape” to "I want to run a 5K race."
The more specific your goal, the easier it becomes to create a roadmap for success.
2 How Will You Measure Your Goal?
Making your goal measurable will help you stay motivated and on task as you track your progress and celebrate milestones. Taking measurements will also allow you to adjust your plan if you aren’t moving in the right direction.
One way to measure your progress is to take body measurements (such as weight, inches around the waist and hips, and body fat percentage). I recommend taking these measurements every 4-6 weeks (if you’re using the ABC Trainerize app, you can log this info as Body Stats).
Another way to measure your progress is to track your workouts every time you train. Write down (or record in ABC Trainerize) what exercises you do and other relevant info like distance, speed, incline, how much weight you used, and the number of sets and reps you perform. If you’re doing one of my programs, enter this information into your daily workout plan, or you can write this info in a workout tracking sheet or fitness journal.
Think about your specific goal, and ask yourself: How will I measure achieving my goal?
For fat loss, I recommend setting a specific number for your weight, the number of inches/centimeters you want to lose around your belly, or the body fat percentage.
For muscle-building, set a specific number for the amount of weight in muscle you aim to gain and/or the number of inches/centimeters of different muscle measurements.
For strength-building, set a performance-based goal for how many pounds/kilograms you would like to lift for a specific exercise (squat, bench, deadlift, etc). You can also set a goal of being able to do a certain number of reps for a specific exercise (5 pullups, 100 pushups, etc).
3 Make Your Goal Attainable
Ensure that your fitness goal is realistic and attainable. Consider your current fitness level, time availability, and any potential constraints. Setting a goal that is too ambitious or beyond your capabilities may lead to frustration and demotivation. For instance, if you currently struggle with running, aiming to complete a marathon in two months might not be achievable. Instead, consider a more manageable goal like completing a 5K race. Be honest with yourself and set a target that challenges you but is within reach.
If you’re not sure what a realistic and attainable goal might be, ask me! If you’re one of my clients, let’s have a sit-down to talk about it during your monthly coaching call or during one of your training sessions. You can also just message me and we can go over it via text if you’re more comfortable with that.
4 Reflect on the Relevance
The relevance of your fitness goal is crucial to maintaining motivation. Align your goal with your personal interests, values, and long-term aspirations.
Ask yourself: Why does this goal matter to me? How will it contribute to my overall well-being?
If your goal isn’t relevant or meaningful to you, you will struggle so much in the coming year to show up for your workout and nutrition. But if achieving this goal will make a tangible impact on something important, you’ll have a much easier time sticking to your plan—even on the days you don’t “feel like it.”
5 Set a Deadline
Finally, setting a deadline or timeframe for your fitness goal adds a sense of urgency and helps you stay focused.
Without a specific timeframe, it's easy to procrastinate and lose motivation.
Define a realistic timeline to work towards your goal, whether it's three months, six months, or a year. Break down your goal into smaller milestones, each with its own deadline. Then track your progress and reflect frequently to maintain momentum.
Again, if you’re not sure what a realistic timeframe might be for achieving your goal, let’s talk about it during your monthly coaching call, during one of your training sessions, or in messages.
Let’s Get To It
After reading this post and reflecting on the questions, let me know what your SMART goals are for your fitness this year. Send me a message in ABC Trainerize or post in the comments below. Let me know if you have any questions or need some guidance! Looking forward to seeing what you come up with.
