How To Develop SMART Goals

New trainees often set vague goals, such as “wanting to lose weight” or “wanting to gain muscle.” During my time as a personal trainer I would have to teach them how set specific goals that can be evaluated. In early sessions I would teach clients how to utilize the “SMART” goals system. This stands for:

• Specific
• Measurable
• Attainable
• Relevant
• Time-bound

This system help new trainees figure out what’s important to them. Allowing us, as trainer and client, better map their fitness journey.

Specific

When we begin writing down their goals, these must be clear and unambiguous. Stating specifically what should be accomplished. Let’s take their “wanting to lose weight” and change it to “I want to lose twenty pounds.” While the revision has more detail, this goal actually too specific. There’s no room for error which can be very demotivating to the client, who’s stress levels are consistently increasing, if they don’t meet their weekly weight loss goal. The third revision is going to be the best and the version we will build off of, “I want to lose fifteen to twenty pounds.”

Measurable

We need to add a way for the client to track and see their progress. I’d recommend my clients to gradually increase their weekly weight loss over the course of their program to ensure adherence to both the training and nutrition plan. This is an example of how I’d recommend weekly weight loss should progress to accomplish twenty pounds.

The novice trainee’s new goal is “I want to lose fifteen to twenty pounds in fourteen weeks.”

Attainable

By gradually increasing the weekly weight loss goal this gives the client fourteen weeks to lose the weight. A very attainable goal! The achievement of attaining a weekly goal reinforces commitment to the program and encourages the client to continue exercising and eating at a caloric deficit.

Relevant

The client’s goals must be relevant to their particular interests, needs, and abilities. As a novice they’re currently interested in improving their general fitness level. If I were to tailor their training to an elite level this could leave the trainee to fatigued and unable to properly recover for the next training session. Without proper recovery this could easily result in an injury, completely demotivating them. So proper programming is essential!

The trainee’s goal would receive the addition of “Through standard strength and conditioning sessions three to four times a week. Each session will be thirty to sixty minutes in duration.”

Time-bound

Through this process we’ve already established a timeline. To ensure the novice trainee’s adherence to the training and weekly caloric intake they should be monitored regularly. If they aren’t working with a personal trainer I encourage them to inform family or friends. Encourage them to ask you how your training is progressing. An additional benfit from loved ones participation is the external support to this new life style.

Through the “SMART” goal system we managed to run a vague goal of “I want to lose weight” into “I want to lose fifteen to twenty pounds in fourteen weeks. “Through standard strength and conditioning sessions; three to four times a week. Each session will be thirty to sixty minutes in duration.” This well defined goal will give the client a reference point that helps create discipline when motivation inevitably falters.

Remember, “Its Starts With You!”

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