How SMART Fitness Goals Keep You On Track

Working on your physical fitness takes time, energy and dedication. After all, they don’t call it “work” for nothing. But whether you’re a dedicated fitness buff or just getting started, success often revolves around creating SMART fitness goals that have specific, achievable criteria.

Exercise physiologist Christopher Travers, MS, shares how to set SMART fitness goals for better performance and why following this framework helps.

What are SMART fitness goals?

SMART fitness goals have the following features to help you approach an objective with structure and intention:

• Specific: Choose goals that are clearly defined. For example, saying “I want to walk 10,000 steps a day” is more definite than “I want to walk more.”
• Measurable: Measurable outcomes are specific numbers, percentages and other indicators you can point to that mark off your achievements. Examples can be miles, steps, pounds of weight lifted, amount of weight lost or time spent exercising. Using fitness trackers and other tools to track your progress can also help keep you motivated.
• Attainable: Create goals based on your current health and fitness level. If you’re just starting an exercise routine, walking 10,000 steps a day might feel like too big a jump. But aiming for 6,000 steps a day might be just the challenge you need until you’re strong enough to add more.
• Relevant: Identify the reason or the “why” behind your goals. If you’re trying to improve flexibility, maybe work on creating a stretching routine instead of adding miles to your walking route.
• Timely: A time frame breaks your goal into manageable steps and milestones. An example of this is using periodization training to create a long-term workout schedule to achieve a larger goal, like running faster.

“SMART fitness goals are a framework for how you’re going to achieve certain results,” says Travers. “If we don’t have something that we’re moving toward or a plan to get there, we can get lost and lose motivation. Setting SMART goals allows you space to consider what you really want to achieve in your exercise program within a certain period of time.”

How to set fitness goals you’ll keep

SMART goals are different for everyone. They’re based on personal fitness levels and you’re your own desired outcomes. Often, it helps to look at goals in the short and long term.

“In general, short-term fitness goals should be things you plan to achieve in the next six months or less,” advises Travers. “Anything longer than that is considered a more long-term goal.”

Changing your habits can sometimes be uncomfortable, but it’s worth it in the long run. Having a plan can help get you where you want to be and ease some of that discomfort. Here’s what Travers recommends when it comes to creating them.

Share SMART goals with others

Having people cheer you on can provide accountability and reassurance that you can (and will) succeed. Share your exercise schedule with family or friends, or join a group class at the gym. That kind of accountability can take you far.

Keep track of your progress

Write down the work you’ve put in and the gains you’ve made to keep up the momentum. Use fitness trackers, smartwatches and other tools to measure your success along the journey, even if such measurements feel small. By keeping track of your progress, you can start to pinpoint areas that need more focus and attention.

Be flexible when needed

If you’re not meeting your fitness goals, give yourself permission to pivot. Maybe you need to create smaller, more attainable goals, or shift your way of doing things. Just remember: Be kind and rewind when your fitness journey feels stuck.

Understand your ‘why’

Spark further momentum by revisiting your purpose. It’ll help get you back on track when you’re plateauing or feeling unmotivated. “Remind yourself why you’re exercising and what you’re trying to achieve,” recommends Travers. “If you lose sight of that purpose, it’s OK to start over and redefine what you want for your fitness journey.”

Focus on one goal at a time

Achieving short-term goals can get you closer to accomplishing long-term ones. If you’re overwhelmed by a challenge, focus on one small thing you can do to make progress. This can help motivate you and keep you on track when the big picture gets in the way.

Block out exercise time on your calendar

Schedule your workouts and set aside time to focus on your fitness. Smaller goals will feed into longer ones, and each new challenge you face will build off the progress you made before.

Work with a professional trainer or coach

If you’re not sure where to start, or if you feel stuck at any point, ask for help. An athletic trainer can help you map out a manageable plan. They can also help you up your game by safely increasing fitness challenges as you make progress.

Celebrate success

Take a moment to congratulate yourself on your victories, no matter how small. Sometimes, just sticking with the plan you’ve created is reason enough for celebration — especially if commitment is challenging for you.

You can reward yourself in different ways. Maybe try out a new physical activity you’ve never done before or go shopping for that one item you’ve been wanting to add to your at-home gym.

Benefits of setting SMART fitness goals

Short-term plans and long-term goals that are attainable and measurable can help take some of the guesswork out of the equation. Creating fitness goals for your overall health and wellness also helps:

• Define your purpose with meaningful intent
• Increase focus, motivation and direction
• Track progress with measurable goals and outcomes
• Improve accountability and support
• Create a personalized approach to fitness

“Using SMART goals to personalize your fitness routine can make workouts feel more meaningful and engaging,” reinforces Travers. “It’s a great place to start if you’re ready for new challenges or looking to make improvements.”