Struggling to reach peak fitness? Have you hit that dreaded exercise plateau? In the new year, it could be time to change tack. If you’re putting the blood, sweat, and tears into your workouts and getting nowhere, you’re likely frustrated. The issue may come down to the type of goals you’re setting. Learning how to set SMART goals could be the answer.
In case you’ve never heard of them yet, these goals are incremental, tangible steps, which could propel you toward your end game. When you’ve hit something of a slump in your current regime, rethinking your training plan is the key. With that in mind, try using this tried-and-tested planning method as your secret weapon.
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How Do SMART Goals Work?
Still feeling confused or unsure of where to start? Setting your goals doesn’t have to be difficult or even time-consuming. When you’ve learned how to get it right, you should find that the technique saves you time and helps you become even more productive. Here’s a quick breakdown of the acronym and what it means when it comes to your workout.
SMART goals are/have:
- Specific.
- Measurable.
- Attainable.
- Reward.
- Time.
Specific
One of the biggest mistakes people make when they’re setting goals is failing to be specific. For example, a goal of “running faster” is extremely vague. There’s no way to measure it. On the other hand, a goal of “running an average of 15 KPH” is far more specific. You should already know what your average speed is and can tailor your target to suit that so that you progress in a real way.
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Measurable
Next up, how are you going to measure that goal? With the running example, this aspect of the process is easy enough. You can use a tracker or the speed dial on the treadmill to figure it out. Equally, if you’re trying to lift a certain amount of weight, you can measure that by using gym machines and weights. You should also consider how and where you will keep track of your progress. You might want to use a gym journal or app, for instance.
Attainable
Are your goals attainable? Think long and hard about that question. Setting targets that you can’t reach in the given period is a mistake. Trying to obtain the goal will mean that you burn yourself out or become frustrated with the process. Put simply, it’s a recipe for disaster. One of the most important rules when it comes to how to set SMART goals is that you must ensure they’re attainable and reasonable.
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Reward
Needless to say, the end reward you gain from working out is health and fitness. We know that. However, you might need a little more to push you forward. Research published in the Personality and Social Psychology Bulletin suggests that smaller, short-term rewards – such as a cheat day – help us to stick to long-term targets.
Since SMART goals are incremental, rewarding yourself each time you hit a target is key. When you’re planning your goals, attach a simple reward to each of them. It’s certain to make reaching them a whole lot sweeter and will propel you onward.
Time
When do you expect to reach your goals? If you don’t know, then the chances of your succeeding are slim to none. To save your progress dragging on and on slowly, there’s a simple thing you need to do. One of the major rules when figuring out how to set SMART goals is to give each target a deadline. Again, you need to think about whether you have enough time to reach each goal that you set. Simple.
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Now that you understand the basics of how to set SMART goals, it’s time to get started. You may find that this is a game of trial and error. Start by drafting out some targets and ensuring that they meet the guidelines above. You can always adapt the goals to suit your progression style along the way. Go ahead – reach your full fitness potential.
