SMART Goal Breakdown for 2024

SMART goals is an acronym used to help formulate the best fitness and health goals. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely. If you employ each of these steps when you create a goal for yourself or your clients, you give yourself an immediate path towards success.

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This article details the concept of SMART goals, as defined by NASM, NSCA, ACE, and NCSF in their fitness certifications. I base this on my own experience of over a decade in the health and wellness industry, helping many clients reach their goals using the SMART acronym.

I explore how to set SMART Goals, why they are crucial for personal trainers and their clients, and practical tips for implementation. By the end, you’ll have the knowledge to set and achieve your fitness objectives with precision and confidence. Whether you’re a fitness enthusiast or preparing for the CPT exam, this comprehensive guide has you covered.

Introduction to SMART Goals

NASM introduces the concept of SMART goals in their personal training certification.

According to NASM, SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

This acronym is commonly used in goal-setting to ensure that goals are well-defined and achievable. The “Specific” aspect emphasizes the importance of clearly defining what exactly needs to be accomplished. “Measurable” refers to setting criteria to track progress and determine when the goal has been achieved. “Attainable” reminds individuals to set realistic goals that can be realistically accomplished. “Realistic” highlights the need for goals that you are willing to accomplish. Lastly, “Timely” emphasizes the importance of setting a specific time frame within which the goal should be achieved.

Other organizations like ACE or NSCA use SMART goal setting as well, but often they use different words for the acronyms. For instance, in the NSCA CPT, SMART stands for Specific, Measurable, Action Oriented, Realistic, and Time Bound. In the ISSA Personal Training Certification, SMART stands for Specific, Measurable, Achievable, Relevant, and Time Bound. Personally, that’s my favorite version of the acronym, but all of these personal training certifications use a version of SMART goal setting which works in most settings.  

Specificity in Setting SMART Goals

Your goals you set with your clients must be specific. If goals are not specific, they become harder to achieve. For instance, if you want to become fitter, think about what aspect of fitness you want. You could gain muscle or lose fat or increase your VO2. If you give yourself a more tangible goal, you increase your odds of completing it.   

Creating specific goals for the program involves a systematic approach that ensures your success. First, identify the specific area of focus. Next, establish a measurable outcome by setting clear benchmarks or targets that you aim to achieve within a given timeframe. You can even set specific goals for yourself so you can be successful as a personal trainer. This could include increasing client retention rates, improving functional movement scores, learning how to sell personal training or enhancing overall client satisfaction. Additionally, make sure your goals are attainable by considering your current skill level and available resources.

Specificity also adds a layer of accountability. If you name your goal specifically, it’s harder to walk away from it. 

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You should write what you want to accomplish and the actions you need to take to achieve it. Lastly, ensure your goals are relevant to your long-term aspirations and align with your core principles.

Measurability in Setting SMART Goals

To make your goals measurable, clearly define what you want to achieve. For example, instead of saying “I want to get stronger,” specify “I want to increase my bench press by 20 pounds.” 

Next, make your goals measurable by setting concrete criteria for success. In the previous example, the 20-pound increase in bench press serves as a measurable goal. 

If a goal is not measurable, it’s hard to see if you’ve actually accomplished it. Measurability is key to client adherence as well. 

Achievability in Setting SMART Goals

Is your goal achievable? It should be, otherwise it’s going to be hard to complete it.

NSCA states that If you have a goal which is too challenging, it will not happen. Also, If you pick something too easy, you won’t get the satisfaction of completing it nor the growth that comes from overcoming obstacles.

I recommend picking a goal that has about a 50% chance of success. That way you pick something difficult but not impossible to accomplish. 

Realism in Setting SMART Goals

Set a goal that you have a realistic chance of succeeding at given your current life and resources. If your goal is to clean and jerk a new world record in two months, but you’re still recovering from a catastrophic elbow injury, it’s not realistic that you’ll complete this goal.

Find something you can realistically achieve. 

Timely Nature of SMART Goals

To ensure your goals are time-bound, it is important to follow a structured approach. Start by clearly defining your goals and breaking them down into smaller, more manageable milestones. Next, assign specific deadlines to each milestone based on the SMART goal framework (Specific, Measurable, Achievable, Realistic, Timely). 

Additionally, utilize the concept of periodization, which involves dividing your training program into distinct phases with different objectives and time frames. This will help you track progress and stay on track towards achieving your goals within the designated time frame. Finally, regularly review and adjust your timeline as needed to accommodate any unforeseen circumstances or changes in priorities.

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Your time frame should be realistic but not too distant. Set goals that can be achieved in the next few days, weeks, or months. 

Planning Your Action Steps for SMART Goal Achievement

Once you create a SMART goal, you need to plan out how you will achieve that goal.

This entails breaking up your larger goal into smaller mini-goals, along with habits and action steps you must take to complete these smaller challenges.

For instance, if a client sets a goal to run a marathon in under 3 and 1/2 hours 6 months from now, that means they’ll need to complete several smaller steps before they can do that.

In this case, they’ll need to sign up for the marathon, build the endurance to finish the race, but also the speed to run an 8-minute mile or less for that duration. 

NASM recommends using a combination of process and performance goals to achieve larger ambitions. 

Process goals are goals which can be accomplished through just showing up, aka “I will run an hour every day.” 

Performance goals are goals based on a certain success criteria, like “I will run 5 miles in 40 minutes.”  Your action steps should be a combination of process and performance goals.

Tracking Progress and Adjusting SMART Goals

Tracking progress towards SMART goals can be done effectively through a combination of objective measurements and subjective assessments. Firstly, it is important to establish specific metrics that align with the goal. For example, if the goal is to increase strength, tracking progress can involve measuring one’s one-rep max or tracking improvements in weight lifted over time. 

Additionally, utilizing technology such as fitness trackers or apps can provide valuable data on factors like heart rate, calories burned, and distance covered during workouts. Subjective assessments, such as self-reflection and journaling, can also play a crucial role in tracking progress by allowing individuals to document their feelings, energy levels, and overall satisfaction with their training program.

When it comes to adjusting and revising goals based on feedback from the program, there are a few key steps to follow. First, carefully review the feedback provided by your instructor or mentor, paying close attention to any areas of improvement highlighted. Next, analyze your current goals and assess how they align with the feedback received. It may be necessary to modify certain aspects of your goals to better reflect the recommendations provided. 

Additionally, consider seeking guidance from other professionals within the fitness community who have successfully achieved similar goals. Their insights and experiences can offer valuable perspectives for refining your own objectives. Finally, establish a clear plan of action for implementing these revisions and track your progress along the way.

Examples of SMART Goals

SMART goals, in the context of fitness programming, refer to goals that are Specific, Measurable, Achievable, Realistic, and Timely.

 Here are a few examples of SMART goals in NASM programming: 

1) Increase overall strength by 10% within 12 weeks through a progressive resistance training program. 

2) Reduce body fat percentage by 5% in 8 weeks through a combination of cardiovascular exercise and a calorie-controlled diet. 

3) Improve flexibility by achieving a full split within 6 months through regular stretching and mobility exercises. 

4) Increase muscular endurance by performing three sets of push-ups to failure, gradually increasing the number of repetitions over a period of 4 weeks. 

5) Weight loss goals of 8 lbs in 8 weeks, using a 500 calorie per day deficit and an hour of cardio exercise per day. 

Barriers to SMART goals 

Consider what barriers might get in the way of achieving your goals. These include factors like lack of social support, lack of confidence, time constraints. 

With the introduction of smart goal setting techniques, people can overcome these obstacles and achieve their desired outcomes. By setting specific, measurable, achievable, realistic, and timely goals, individuals can create a complete template for goal success. 

The bottom line is that by utilizing the SMART goal framework, individuals can enhance their chances of achieving their desired outcomes and fulfilling their potential. If you want to be a good personal trainer, use SMART goals with your clients and with yourself. 

Frequently Asked Questions (FAQs)

References

1. Cherilyn McLester, P. (n.d.). Setting S.M.A.R.T. fitness goals to overcome mental hurdles. NASM. https://blog.nasm.org/setting-smart-fitness-goals 
2. Setting goals smart goals were developed by George … (n.d.). https://cce.bard.edu/files/Setting-Goals.pdf
3. Clark, M. A., Lucett, S. C., Mcgill, E., Montel, I., & Sutton, B. (2018). NASM essentials of personal fitness training. Burlington Jones & Bartlett Learning.
4. Vanessa , Scott, et al. Foundations and Applications for a CERTIFIED PERSONAL TRAINER. Vol. 10. 
5. Coburn, Jared W., and Moh H. Malek. NSCA’s Essentials of Personal Training. Human Kinetics, 2012.