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Setting Goals for Your Exercise Program

One of the first steps you should take when starting an exercise program is to set some goals for yourself. Simply put, you need to be clear about what you want to achieve. For example, you may want to lose weight, improve your athletic performance, improve your general health, reduce your risk of disease, feel better, or some combination of these. Whatever you want to achieve, I suggest you use the SMART Goal concept to improve your chances of success. It stands for SMART independent, measure, it is possible, relevant a limit the time.

1. Specific. Make sure your goals are realistic and show the work ethic. For example, if you want to lose weight, your goal is to “lose 10 pounds in the next 8 weeks.” If you want to improve your athletic performance, your goal is “to run a small 20-min 5K race by the end of the season.” If you want to improve your body composition, your goal is “to reduce my body fat percentage by 20% in the next 6 months.”

2. It can be measured. A goal can be measured when it is easy to determine whether it has been achieved. The weight loss goal listed above is easy to measure. 8 weeks from now it will be 10 pounds less or not at all. Likewise, with exercise and bodybuilding goals, it’s easy to determine if you’ll be successful. However, the goal of “reducing my risk of death” is not very measurable. A better goal is to “lower my LDL cholesterol by 20 points in the next 6 months.”

3. It is possible. One of the biggest mistakes people make in the goal setting process is setting impossible goals. Make your goals higher, but be realistic. The goal of losing 20 pounds in 4 weeks is unrealistic and unhealthy. Likewise, if you are new to running and set a goal to complete a marathon 3 months from now, you are setting yourself up for failure and pain. Make your goals challenging but achievable.

4. Method. Your goals must be personally important to you. Don’t set a goal because your friends, family or exercise buddies set it. Remember, your goals are the key to maintaining your exercise program so make sure it’s important to you.

5. Here-Time. Make sure that each goal has a specific time frame for completion. This way you can easily determine if it has been achieved. The more likely you are to achieve each goal the more you know the clock is ticking! For example, if you want to lose weight, a useful short-term goal is “By January 1st, I will lose 15 pounds and my body fat will drop to 18% Of course, that’s assuming you don’t set this goal on Christmas Day! Labor Day provides even more time.

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