Spontaneity is liberating. And we could all use some more unstructured time in our busy lives—just not at the gym. When it comes to health and fitness, if you really want to get results, you need a plan. How to set fitness goals for women? As trainer Shana Fisher Walsh says, for your goals to be effective, they need to be clear and specific.
Content How to set fitness goals for women using the SMART systemWhat is the difference between short-term and long-term goals?How to make progress and improve as you achieve your goals
You need to take those vague ideas and turn them into SMART goals. Here's what that means and how to do it. WomanEL will tell you what that means and how to do it.
How to set fitness goals for women using the SMART system
You’re probably familiar with the SMART goal system. It’s been around since the 1980s, and it’s easy to understand and apply, whether you’re writing a business plan or working with a career coach. It’s also very useful for setting and achieving fitness-related goals. Each letter represents a separate requirement, and you can use this acronym to check the integrity of any goal.
- S – Specific. When your goal is specific, you are less likely to get off track, lose momentum, or waste time on tasks that are not aligned with your intentions.
- M – Measurable. A measurable goal is easily quantified and you know when you have achieved it.
- A – Action-oriented. You may have come across the words “attainable” in other sections of the SMART system, but Walsh prefers the term “action-oriented.”
- You may have come across the words “attainable” or “achievable” in other sections of the SMART framework, but Walsh prefers the term “action-oriented” because the other two options are synonymous with “realistic,” the next milestone. Action-oriented means that you have the next step in mind. For example, “Lose 5 pounds in three months” is a specific but not action-oriented goal. However, if your goal is to exercise three times a week and bring your lunch to work every day, you know what to do next.
- R – Realistic. It’s important to be honest with yourself to set yourself up for success. Start with a goal that pushes you, but is still achievable and takes into account all of your life circumstances.
- T – Time-bound. Finally, your goals should have a clear timeline, including dates and milestones.
What is the difference between short-term and long-term goals?
Small goals will help you achieve a big fitness goal, Source: freepik.com
Most people start with a long-term goal or the beginnings of one, which Walsh calls a “vision.” “The big picture, the overarching vision is something like, ‘I want to feel comfortable in my own skin,’ or ‘I want to be a physically healthier version of myself,’” she says. Using that vision as inspiration, Walsh works with clients to create a long-term SMART goal.
It intentionally steers people away from “end goals” like “run a half marathon in under two hours,” because they are influenced by unpredictable external factors (think muddy running courses and crowded starting lines). What can you control? “Behavioral goals,” which focus solely on your actions. For example, “follow a four-month half marathon training program starting today” sets you up for a successful race day, but the focus is on what you will do, not what will happen.
The timeframe for achieving a long-term goal depends on the individual and the goal. But for most people, three to six months is a reasonable timeframe that still allows you to think big.
Walsh then recommends setting short-term goals that serve as milestones on the path from your starting point to your long-term goal. A short-term goal should be “the biggest first or next step you can take,” Walsh says. It should feel like an accomplishment in itself, but its main purpose is to get you closer to your long-term goal.
How to make progress and improve as you achieve your goals
Once you've reached your goal, you may be wondering, “Now what?” “Staying healthy can be a good enough goal. But if you've made progress in one area of your life, that can be the foundation for other changes,” says Walsh. So don't be afraid to switch gears and create a completely new goal. Or you can evolve your goal by changing one of the training variables: frequency, intensity, time, type, and enjoyment.
For example, you can increase the intensity of your workout by lifting more weights during strength training or by incorporating more speed intervals during cycling. You can change the frequency of your workout by adding another workout. And if you get bored or just don't enjoy your workout, you can always change the environment or challenge yourself by choosing a completely new type of exercise.
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