Week 1: Goal Setting

Smart Goals

This week is all about GOALS. Setting goals can be helpful or harmful to our progress, depending on how we set them. The principle I like to use is SMART, which stands for Specific, Measurable, Action, Realistic and Time-bound. Using those key factors to set up a goal will help us ensure the goal keeps us focused. 

Let’s complete an example to help explain.

Goal before SMART applied = I want to get stronger.

Specific- What specifically do you want to accomplish? I want to increase strength in squat, bench, deadlift and overhead press.

Measurable- How will I track my progress? I will increase my max for each lift by 20lbs in squat and deadlift, and 10lbs in bench and overhead. 

Action- What actions will I perform to help myself? I will lift 5 times a week and focus on these lifts. 

Realistic- Am I capable of accomplishing this? How confident am I? I am capable of accomplishing this but may need to change 5 days a week to 4 days a week to be realistic. 

Time-bound- How much time do I need to progress successfully? In order to increase my lifts by 10-20lbs, I will need approximately 6 months. 

Goal after SMART applied = I want to get stronger by 10lbs in bench and overhead press, and 20lbs in squat and deadlift by lifting 4 times a week for 3 months. 

*If you double-click on the video, it'll resize