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New Year, New Goals: Setting Fitness Targets That Actually Work - Liam O'Brien - 12th January 2025
Ah, January. The time when gyms are bursting at the seams with good intentions, protein shakes are bought by the litre, and running shoes suddenly find themselves dragged out of the back of the wardrobe. It's the season of new year fitness goals. But let's be honest – by mid-February, many of those grand plans will be gathering dust alongside that juicer you swore you'd use every morning.
So, what's the problem? It’s simple: most goals people set are either too vague, too unrealistic, or both. “I want to lose weight.” “I want to get fit.” “I want to look like that bloke from Love Island.” None of these are goals; they’re daydreams. Proper goals have structure, direction, and a fair chance of being achieved. And that’s where the SMART system comes in.
What Is a SMART Goal?
SMART goals give you a framework – a way to turn fluffy aspirations into solid, actionable plans. It’s not revolutionary, but it works. And here’s what it stands for:
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Specific
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Measurable
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Achievable
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Relevant
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Time-Bound
Sounds simple enough, doesn’t it? But let’s break it down and apply it to the fitness world – specifically to people like you: people who want to get stronger, healthier, and maybe surprise yourself in the process.
Specific: Name the Beast
A goal needs to be precise. “I want to lose weight” is as useful as saying, “I want to drive somewhere” without mentioning where. Specific goals give you direction: “I want to lose 10 pounds,” “I want to deadlift 100kg,” or “I want to complete a 5k run without stopping.” These are clear targets, and clarity breeds focus.
For example, instead of “I want to feel stronger,” try, “I want to squat 1.5x my bodyweight by June.” You’ve now defined the beast you’re trying to tame, and that’s half the battle.
Measurable: Numbers Don’t Lie
If you can’t measure it, how do you know if you’ve succeeded? Metrics matter. Whether it’s kilograms lifted, inches lost, or minutes shaved off a run time, numbers give you a way to track progress.
Say you’ve got a goal to lose body fat. Rather than relying on the bathroom scale alone (which lies more often than a Tory politician), track waist circumference or body composition instead. Numbers are your reality check – the thing that keeps your progress grounded in facts, not feelings.
Achievable: Stay Grounded
Now, here’s where many new year goals go off the rails. If you’re setting out to go from couch potato to Olympic athlete in six weeks, you're setting yourself up for failure – and probably an injury or two.
Achievable means being honest about your starting point and your current circumstances. A bloke with a dodgy knee shouldn’t aim to run a marathon in three months; he might be better off focusing on building up his strength and mobility first. Similarly, if you’ve not set foot in a gym since 1997, don’t expect to bench press your bodyweight by the end of February.
It’s not about aiming low; it’s about setting goals that push you just enough – far enough to keep you motivated, but not so far you’ll throw in the towel.
Relevant: Goals That Matter
Here’s a truth bomb: your goals need to matter to you. Not your mate Dave, not your Instagram followers, not some magazine headline. If your target doesn’t align with your priorities and values, you won’t stick with it. Simple as that.
For example, if you’re 45 and keen to keep up with your kids (or grandkids) at the park, chasing a massive squat PR might not be the most relevant goal. Instead, focus on improving overall strength and conditioning – the stuff that makes life easier and more enjoyable.
Time-Bound: Deadlines Drive Action
Finally, give your goal a deadline. A goal without a timeline is just a vague wish. “Someday” isn’t a plan – it’s procrastination in a trench coat. Deadlines create urgency, and urgency gets things done.
For instance, instead of saying, “I want to do 10 pull-ups,” say, “I want to do 10 pull-ups by June 30th.” That ticking clock in your head will keep you moving forward. Just make sure your timeframe is realistic; losing two stone in a month isn’t happening unless you plan on sawing off a limb.
Bringing It All Together
Let’s take a goal and make it SMART. Here’s a common one: “I want to get fitter.”
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Specific: “I want to complete a 5k run without stopping.”
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Measurable: “I’ll use a running app to track my progress and pace.”
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Achievable: “I’ll start with a couch-to-5k programme because I’m new to running.”
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Relevant: “This goal will improve my fitness and help me stay active with my kids.”
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Time-Bound: “I’ll aim to finish my 5k by the end of April.”
See how much clearer that is? Now it’s a plan, not just wishful thinking.
Final Thoughts
The new year is a brilliant time to start fresh, but don’t fall into the trap of setting goals that are too vague, too ambitious, or not suited to your life. SMART goals keep you on track, hold you accountable, and set you up for success.
So this January, ditch the grand gestures and unrealistic resolutions. Instead, pick a goal that’s SMART: specific, measurable, achievable, relevant, and time-bound. Then get to work, one step at a time. Remember, it’s not about being perfect – it’s about being consistent.
Because at the end of the day, fitness isn’t just about hitting targets. It’s about building habits, growing stronger, and becoming a better version of yourself. Now, grab your notebook, set your goals, and let’s get to it. You’ve got this.