Setting goals that will stick.
Coming up with fitness-related goals for the New Year can be tricky. Especially since when we hear “New Year” and “fitness” in the same sentence, it’s usually about weight-loss.
There are so many types of goals that you can set that have nothing to do with the way your body looks. Flexibility, strength, skill, mindset. These are all categories to consider while plotting for the year ahead.
But how do we go about setting these movement goals? If you’re goal-setting for 2025, consider setting SMART goals to line yourself up for long-term success. Here’s a refresher…
Specific
So you want to become stronger, more flexible or have more energy. Amazing! But we want to narrow it down a little. What does “becoming more flexible” look like for you? Get specific. For example, doing a short stretch, every morning.
Measurable
Your goal should be one you can measure. Say your goal is to “move more” consider how you want to measure that. For example, you could track how many movement classes you complete a week. Setting measurable goals is important because it makes tracking our progress that much easier.
Attainable
You want to hit the goldie locks spot. Not too hard, not too easy, but just right. Your goal should challenge you, but it shouldn’t be impossible. Once you achieve that goal, you can always set a more difficult one! Take it one step at a time.
Relevant
Ask yourself: Is this your movement goal, or someone else’s? Before embarking on a journey toward a goal, make sure it aligns with who you are and what you want. There are so many different ways to approach fitness! Set a goal that’s right for you.
Time-Bound
What’s a realistic time-frame for accomplishing this goal? There’s no hard and fast rule on this, but you want your time frame to be long enough to be realistic, yet short enough to maintain momentum.
Now, let’s look at some examples of SMART goals for flexibility and strength training:
- Flexibility Goal:
- Not SMART: “I want to become more flexible.”
- SMART: “By June 30th, I will be able to hold a split for 30 seconds on each leg, practicing for 20 minutes daily and attending a weekly yoga class.”
- Strength Goal:
- Not SMART: “I want to get stronger.”
- SMART: “In 4 months, I will increase my squat from 150 lbs to 200 lbs, following a progressive overload program 3 times a week and logging my progress.”
- Mobility Goal:
- Not SMART: “I need to improve my shoulder mobility.”
- SMART: “Within 2 months, I will be able to perform 10 full-range shoulder dislocates with a broomstick, doing mobility exercises for 10 minutes daily and tracking improvements weekly.”
- Functional Strength Goal:
- Not SMART: “I want to do a pull-up.”
- SMART: “By December 31st, I will perform 3 consecutive unassisted pull-ups, training 3 times per week with a combination of assisted pull-ups and strength-building exercises.”
Remember, the key to successful goal-setting is making your objectives Specific, Measurable, Achievable, Relevant, and Time-bound. By applying these criteria to your flexibility and strength aspirations, you’re creating a clear path to success.
Take a moment to reflect on what matters most in your fitness journey. Whether it’s mastering a challenging yoga pose or hitting a new personal record in weightlifting, SMART goals can help you turn these aspirations into achievements.
Grab a notebook and start crafting your SMART flexibility and strength goals for the year ahead. With clear, well-defined objectives, you’re setting yourself up for a year of meaningful progress and personal growth. Here’s to reaching new heights in your fitness journey!
Want to chat about your movement goals? Book a free discovery call with me here!
