Introduction
It is not uncommon for us to enter the New Year setting exercise goals, using activities for motivation or taking up a new hobby for the quest of that ‘New Year New Me’ feeling.
Having this mindset is not an issue at all. In fact, some of our best results are achieved following a blow out, reset and go again attitude. The issue arises when the desired goal setting or outcome has not followed the ‘SMART GOAL’ formular. Without SMART GOALS we leave ourselves open to failure, under achieving and an overall feeling of negativity associated around our goals.
Some of us are able to set our own goals and some of us need help through reading, advice or seeking services from a professional.
What are SMART goals?
Sometimes it’s not just about the goal setting, it’s how you set the goals that makes the whole thing that little bit more doable!
SMART goals are;
S- Specific; don’t be vague, know what you want to achieve and be clear and exact
M- Measurable; track the progress, measure the improvements throughout the process
A- Attainable; though should be a challenge, don’t set yourself up to fail, make your goal doable
R- Relevant; ensure goals are considerate to you and your lifestyle and that they will benefit you
T- Time-Bound- having a start, middle and end holds you accountable and keeps you on track
Specific
When setting goals, think about the who, what, when, where, why and how. This can help by aiming to clearly describe what you are trying to achieve and why you want to make your goal a reality. Using the approach of ‘wanting to get fit’ is too vague and leaves the door open to many interpretations. You can set many small goals eg: full press up, full clean and press or 100kg deadlift.
Measurable
Using numbers can help make a goal measurable. This can be in the form of repetitions, weight or beating a personal best in a certain area. Measurability allows for a track of progress over time, see improvements and knowledge of when it has been achieved.
Attainable
While your goals should challenge you, it is important that they are realistic. This can be both the measurable element that you have set or the time in which you have thought about wanting to achieve it by. Big goals can be broken down into smaller goals to make them achievable, or giving a suitable time-line to complete the goal is a great approach to adopt.
Relevant
Goals should be relevant to you, taking into consideration lifestyle, what you have access to, the fitness level you are starting at and any health conditions that may influence the achievement of the goal. Why do you want to achieve your goal? How will it benefit you? If you’re unable to answer these then maybe the goal is not relevant to you and therefore, won’t enhance your life.
Time-Bound
Outlining a start and finish point will hold you accountable and keep you on track when wanting to work towards the goal. It will also allow you to work backwards to ensure you have sufficiently planned out how you are going to achieve the goal. It will mean you can schedule and manage your time.
With any goal, it is important to keep track of any progress. Do not be defeated if you have to revise your goal and the pathway to get there, this is common and will not alter your ability to get there, if anything it will ensure you get there!
Thank you for taking the time to read the first blog of 2023 from IRC!
Enjoy and take care,
Olivia Freeman
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
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