S.M.A.R.T. Goals for Success

How will you stay motivated and reach your fitness goals this week?

Create a S.M.A.R.T. Goal!

S pecific:  Be clear and concise about what you will accomplish.

M easurable:  Determine how you will track your progress.

A ction-oriented:  Attest what steps or actions you will need to complete.

R ealistic:  Confirm your goal is physically possible, affordable, and convenient.

T imely:  Set a deadline for achieving your  goal.

Here are a couple examples of SMART goals to help you reach all of your health and fitness goals:


  1. My goal is to participate in a Spinning class on Monday mornings to improve my cardiovascular fitness level.
  2. My goal is to engage in a strength training circuit on Tuesday evenings to decrease body fat and increase muscle mass.


  1. I will mark my calendar with a star for each day I complete a Spinning class.
  2. I will record the strength training exercises (muscles used, repetitions, sets, rest duration) performed each week and  progress periodically. 


  1. I will wake up 10 minutes earlier and lay out my Spinning gear on Sunday nights to be on time for the 7:00am Spinning class.
  2. I will bring my exercise clothes with me to work and change clothes before I leave my work site and travel to the gym.


  1. The Spinning studio is close to my house and the membership costs are within my financial budget.
  2. I will lose 1 – 2 pounds of body fat each week.


  1. I will participate in at least one Spinning class each week for the next three months.
  2. In three months, I will lose at least 12 (but no more than 24) pounds of body fat.
Image source:  www.nurish.ie

Image source: http://www.nurish.ie

Working towards your goal is a process and involves change.  Focus on the benefits of change to maintain your motivation. Achieving your goal takes time and practice.

  • Be aware of your obstacles and know how you will overcome them.
  • Foster social support.  Be a role model for others, or seek out a mentor for yourself.  Enjoy the camaraderie a Spin class, or any other group exercise class, has to offer.
  • Be prepared for an unexpected change to your plan.  If you are unable to attend Spin class due to an illness or a scheduling conflict, how will you adjust your routine?  You may consider trying a different group exercise class offered at a more convenient time or going for a walk instead.
  • Learn from your past experiences.  If you make a mistake, write down how you will perform better next time.
  • Celebrate your accomplishments – big and small! How will you reward yourself for your hard work and determination?
Image source:  www.enell.com

Image source: http://www.enell.com

Reference: Moltrup, D.  (2014). Set SMART goals for success. doi:  http://ilovespinning.com/set-smart-goals-for-success/?roi=echo7-11620295068-35437068-6e332de846dbea774ec7bf9c8e20bbac.  Accessed on April 6, 2014.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Goal Setting, Inspiration and tagged , , , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.