Why You Should Set Up SMART Fitness Goals?

It’s mid-February already and I am really curious to find out if you have started working towards achieving your fitness goals for this year? If your answer is yes, then I encourage you to keep going. If your answer is no, then I would like to offer you some help so you can start this journey. Whether you have started or not to work out, here’s my third question – have you set up your SMART fitness goals?

Believe it or not most of us loose track or give up so quickly on their fitness goals, because these are vague. Does this sounds familiar? “I want to lose weight”; “I want those six pack abs”; “I want to run a 5k”. These are vague and unrealistic fitness goals. If you want to succeed and see actual results you need Specific, Measurable, Achievable, Relevant and Time-Bound goals (S.M.A.R.T.).

What are SMART Fitness Goals?


A specific fitness goal is clearly defined and should state exactly what you want to achieve. To set up a clearly defined goal you have to ask yourself what you want to change in terms of health and fitness. You want to lose weight? Or maybe you want to grow your endurance and speed. An example of specific goal is “I want to lose 10kgs in 2 months”.


You need to be able to measure your goals so that you can keep a track on your progress. It can be time framed, or it can include a certain weight you want to lose. The above example - “I want to lose 10kgs in 2 months”- is a measurable goal. You state how many kgs. you want to lose and the time frame.


So, now you know that your goals need to be clearly defined and you need to be able to measure them to see the progress. Now you need to make sure you can achieve these goals, otherwise you will have a hard time committing to accomplishing that goal. What I mean by achievable - you can’t set up a goal like “I want to lose 10kgs in 2 weeks”. It’s not something you can achieve in a healthy way and it will not last. Moreover, when you don’t see the progress you hoped for you tend to give up. Instead you can set a more achievable goal – “I want to lose 1kg a week, for the next 10 weeks”. It’s more realistic.


Of course your fitness goals should be relevant to your needs. Otherwise why would you even bother to go through the hard work. If your goals are relevant to you and your lifestyle, you will be more inclined to work towards them, and feel a greater sense of accomplishment once you smash them!

So, if you don’t like to run, don’t set up goals like “I want to run a 5k”. You will not stick to it. Just make a list of things that you want to change or work on and transform these in SMART fitness goals.


Like with any other goal you would set, whether is something at work, self-development or health, your fitness goal needs a clear time target. When you don’t set a time, your commitment is too vague. Whether it’s a week, month, quarter or a year, put a time limit on your goal and put yourself in motion to achieve it.

Examples of SMART Fitness Goals

Here are a few examples you can use so you can have an idea how to build your own SMART Fitness Goals:

1.  I want to lose 10kgs by 14th of April. In order to achieve this I will:
  • Work out 4 days a week for 40 minutes
  • Eat 3 main meals and 1 snack each day, at 8am, 12:30pm, 3:30pm and 7pm, which will also include more vegetables and fruits.

2.  I want to be able to run a 10k in approx. 90 minutes by the next 10k run challenge in August. For this I will:
  • Train to run 3k in under 20 minutes by the end of March
  • Train to run 5k in under 40 minutes by the end of April
  • Train to run 8k in 60 minutes by the end of Ma
  • Train to run 10k in under 120 minutes by the end of June
  • Train to run 10k in approx. 90 minutes by my 10k run in August
As you can see in both examples I set up a SMART goal and I also break it down in smaller/ short term goals. When you have short term achievable goals you will see results faster. This can motivate you to go through with your long-term goal.

So now that you know how to set up SMART Fitness Goals, it’s time make a plan and work towards achieving it. You will need discipline to go through with your plan and hard work. Regular exercise is important so you need to find a workout plan that fits your lifestyle and will help you achieve your fitness goals.

And if you feel like you need support setting up your SMART fitness goals or going through with your plan let’s talk. We can go through your current lifestyle, goals and limitations and exercise history and I can help you build a SMART plan that will work for your needs.

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