Setting Goals to Achieve Success

by: Giules Rossi – Professional Coach at MadLab Performance

Did quarantine set your fitness goals back and you don’t know how to start again? Or do you already set goals and continuously fail to reach them? No matter how big or small your fitness goals are, be intentional in creating them. Try the SMART method to inspire you to take action and achieve the results you desire.

Consider these five elements when creating SMART goals:


Saying you want to get in shape is an excellent start, but elaborate on it. Think of the five Ws. What do you want to accomplish? Why is that goal important to you? Who is involved in the process? Where are you going to achieve that goal? What are your resources or limitations to achieving your goal?

Instead of saying “I want to get in shape”, a specific goal could be “I want to increase my squat by 30 pounds in in the next eight months by going to the gym three times a week”. Define your goal clearly in order to narrow your focus. This will make the goal easier to work toward.


Determine a way to track your goal. Using direct measurements in your health/ fitness goals such as pounds gained/lost, weight added to an exercise, amount of reps for a particular exercise, amount of protein eaten in a day, how much sleep you get at night, etc, allows you to visualize your progress and keep you motivated. 


While all goals should be challenging, they should be realistic for you. Saying you want to add 30 pounds to your squat in one month may not be an achievable goal. However, it doesn’t mean that you shouldn’t strive for it. 

Nothing is less motivating than not reaching your own standards. So, break your goals down into smaller, more attainable goals that lead toward the bigger picture.


Consider your resources, lifestyle, current fitness level, and long-term objectives when creating goals. Think about why you want to achieve it. Will it make you healthier? Will it improve your overall quality of life? Do you want to be able to keep up with your growing grandchildren? When your intentions are meaningful, you will be more committed to achieving your goals. 

Additionally, be sure that your goals suit your lifestyle. If you made a goal of going to the gym six nights a week but you constantly work overtime and have to get home to your family, maybe that goal isn’t realistic for you. 


Setting a deadline for achieving your goals helps to establish consistency in working towards them. Use time to break the goal down into smaller, more manageable pieces. These little accomplishments will compound until the larger goal is achieved by the distinct timeline. 

Always take the time to reassess your progress and adjust your goals accordingly. What’s important is that you stay motivated and keep striving for achievement. If you start to fall off the wagon, set a new goal to help you get back on. If you think you’ve taken on too much, back off a little. It is important that you work at a realistic pace in order to get results! 

The SMART method is as simple as staying consistent and holding yourself accountable. Make sure your goals are meaningful and relevant to you, and don’t compare your goals to others. It may seem like a lot at first, but once you achieve your goal it is so easy to set more!

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