The S.M.A.R.T.E.R. mnemonic is a commonly-used approach to designing goals, whether it be for personal fitness or any other areas of life.
Goals should be Specific, Measurable, Achievable, Realistic and Time-bound. They should then be Evaluated and Re-evaluated at a later date.
Specific Objectives Can be Achieved
A specific objective should be chosen to ensure a better chance of achieving the goal. If an objective is too vague, it may be difficult to assess whether or not progress is being made.
It should be as in-depth as possible and include reasons why the goal is being set, where training will take place, who else will be involved and what should be accomplished.
Measurable Results Can be Tracked
The objective should be measurable in some way, otherwise it will be difficult to determine whether progress is on track and whether the goal has been achieved or not.
For example, aim to run a half marathon in less than three hours (time), aim to jump as far as you can (distance), aim to reach a healthy cholesterol level (specific numbers) or aim to lose two kilograms (weight).
Achievable Objectives For Achievable Goals
This step will determine whether the previous two steps have been done correctly. How can the required objectives and measurements of the goal be met?
Skill level, constraints (such as injuries or sickness), resources (such as required equipment or money) and adequate support (personal trainer, family, friends) should all be taken into account.
Realistic Goals Will Almost Ensure Success
Tying in with the last step, goals should be realistic, otherwise the whole procedure will be a setup for failure. This is not just about being willing to work towards the goal, it’s also about whether the goal is actually possible.
If weight loss is the aim, there’s no point in aiming for five kilograms of weight loss in one week when safe weight loss is half a kilo in one week. Unless the person training is under the supervision of a doctor, nutritionist and personal trainer, such a goal is unlikely to be achieved.
Time Limits for Exercise Goals
A time limit should be placed to ensure an evaluation will occur. Many people fail to place a time limit on their goals and instead aim to achieve them "some time in the future."
If the time limit is too vague, progress and evaluation of the goal may keep being deferred and nothing will change. Pick a time of day, date, month and year, and be specific as possible.
Evaluate Fitness Results
Once the initial time allocated for achieving the goal has passed, progress should be evaluated to determine whether the goal has been achieved or not.
The measurable component of the goal is the key thing that should be evaluated. If the goal has been achieved, it’s important to have a reward for the effort that has taken place.
Fitness goal rewards can include a deep tissue massage, new exercise equipment, new exercise clothes or a nice meal at a restaurant.
Reevaluate and Strive for Future Goals
To ensure further progress is made and fitness goals remain challenging, it’s very important to reevaluate the initial goal.
Whether it’s aiming to beat personal bests, aiming to beat someone else’s best, or moving on to something more difficult, there will always be something else to aim for.
Further reading:
- RapidBI.com. “Writing and Setting SMART objectives and SMARTER objectives” (accessed June 22, 2010).
References:
- Kidman, L., & Hanrahan, S. The Coaching Process. Palmerston North: Dunmore Press Ltd., 1997.
Ange Norton - I'm a 26-year-old qualified journalist, figure skating coach and Les Mills personal trainer based in Auckland, New Zealand. In my past ...
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