How to set SMART New Year’s Resolutions


Guys….it’s DECEMBER!! Time to start thinking about those goals for next year. Does anyone else get overwhelmed when thinking about what goals to try and make at the New Year? Does anyone not even bother to make goals because they know they’ll probably not even follow through?  Have you made New Year’s Resolutions in the past, only to give up on them by Feb 1st?  If you answered yes to these questions, know that you’re totally NORMAL! Everyone goes through those questions before the New Year, including me! It doesn’t have to be that complicated! I have a simple formula to create your fitness/nutrition goals (or really any life goals) for the New Year that will be attainable and help you follow through!


When making your New Year’s goals, think about making SMART goals…



Your goals have to be SPECIFIC.  The common goals ‘I want to get healthy this year’ or ‘I want to lose weight this year’ are too vague and are hard to attain because they don’t include specific goals.  When you have a specific goal in mind, you can chase after it with focus and intent.  A specific goal is clearly defined in such a way that anyone could understand what the intended outcome is.  For example, I will share a few of my goals.  Instead of saying ‘I want to get stronger this year’, a more specific goal I can make is to ‘deadlift my body weight’.  It’s specific, and will still help me achieve my original, ‘big picture’ goal of wanting to become stronger.



Your goals need to be MEASURABLE.  A measurable goal is one that is quantifiable.  It sets you up with a way to assess or MEASURE the progress as you get closer to your goals.  Let’s take my example of wanting to become stronger.  My goal of, ‘I want to get stronger’ goal is not measurable.  A more measurable goal is ‘I want to deadlift my body weight for 5 repetitions’.  I can measure the weight I’m increasing, and how many reps I can do.  I can also track my increasing strength by seeing the weight and/or reps increase as I get closer to my ultimate goal of deadlifting my bodyweight.  When you see progress, you gain motivation to keep going!


Your goals need to be ATTAINABLE.  An attainable goal is the happy medium between challenging but not extreme.  If you choose a goal that is not challenging, you will not stretch yourself and see what you’re truly capable of.  If you choose a goal that is too challenging, you will set yourself up for disappointment when you don’t achieve that goal.  For example, for me, setting a goal of deadlifting 400 pounds this year is not attainable.  1. I don’t have the equipment to deadlift that much, and 2. I think, by gauging my current strength, this is too challenging to achieve.  A more attainable goal for me is to deadlift my body weight for a total of 5 reps.  This is an attainable goal but still challenging for me since it’s much more than I can currently deadlift.


Your goals need to be REALISTIC.  This means your goal needs to be something you are both willing and able to do.  This falls right in line with your goals being attainable.  If you pick a goal that is too challenging, you will become disappointed when you don’t reach that goal, or potentially injure yourself trying to attain that goal.  One way to see if your goal is realistic is to plan it out.  Let’s take my own example, again, and my goal of deadlifting my body weight.  How am I going to realistically going to accomplish goal?  I probably need to include deadlifts into my routine at least 2 times a week.  I also need to steadily increase my weights and reps each week.  I can plan out my workouts to include this programming weekly in order to achieve my goal.  If you can find a way to plan out ways to make your goals happen, then you’ve probably chosen a realistic goal.


Your goals should be TIMELY.  You need to put a date of completion on your goals.  This pushes you to stick with your goals because you know there’s a deadline on them.  If you have followed all the previous steps and set a goal that is Specific, Measurable, Attainable, and Realistic, but you give yourself two years to complete it, where’s the fire??  You need to light a fire under yourself to make sure you are actively working towards that goal every day.  For myself, setting a goal of deadlifting my body weight for 5 reps in the next 6 months, puts a timeline on it so I can keep it in focus and work at that goal every single day within those 6 months.  By ‘working towards that goal every day’, I don’t mean deadlifting every single day.  Remember, your fitness goals are achieved by lifting, yes, but also by resting and proper nutrition.  If I know that I have 6 months to achieve this goal, I know that I will not take a week off of deadlifting; I will also not deadlift every day as that will lead to overuse and injury.


See how making SMART goals can help set yourself up for success and achieve those goals?  Now, tell me what SMART goals you have for yourself for 2018?  I’d love to hear them!





Leave a Reply