Without goals it can be it can be difficult to know what you’re doing it for. Using SMART goal setting for fitness specifically when writing your strength training programs you will hit milestones much faster.

When setting a fitness goal for yourself you should always have a strategic plan that will allow you to track and quantify your results. This can be accomplished through utilizing the well-known SMART goal framework.

Key points:

• Goal setting is a helpful way to build your strength foundation. By setting objectives and creating a clear plan you can make steady progress.
• The SAID principle states that the body adapts specifically to the demand you place on it. When you take this into practice this means you must design your workouts according to the goal you have set.
• Less is always more. It is important not to major in the minors, meaning the more focused your goal is the more you will get out of it.

What is a SMART goal?

A SMART goal is one that is specific, measurable, achievable, relevant, and timebound. Using this framework, you will create goals that are well thought out, clear, and measurable.

Think back to previous goals you have made for yourself. How did you know if you were on the right track or not? Did you hold yourself accountable to a timeline? Was that goal even something that was possible?These are all things that go into making the best strength training programs.

For the rest of this explanation, we will use the scenario that you want to improve your squat.

S = Specific

Narrow your goal as much as possible. Most of the time people say they want to be “stronger” or “get bigger” and just throw some exercises together and run with it. While this sounds good, this technique lacks specificity and won’t yield any tangible results. Instead try to pick a goal that will make you stronger by liftin more weight. Or maybe have a goal to gain x amount of lbs (in muscle of course).

Example: “I want to improve my 3RM squat”

M = Measurable

How are you going to measure your progress? This is you next question. It must be clear with no grey areas. One way is to assign a numerical value to the goal. This could be improving your 1RM by 5lb or losing 10lb.

Example: “I want to improve my 3RM from 390-420”

A = Achievable

Is your goal in reach? Moving from 390-420 for a 3RM even in one year is probably not going to happen. So, don’t make a goal that is not possible. You are literally setting yourself up for failure. Although you may want to shoot for the moon do it in increments. This will be more rewarding and by chipping away at smaller goals at a time success is sure to come.

Example: “I want to improve my 3RM squat from 390-400”

R = Relevant

Any goal you set needs to be relevant. Each smart goal should move you forward to a more long-term goal. If your long-term goal is to run a triathlon then improving your squat 3RM may not be the fastest route there.

Example: “I want to be bigger and stronger so one of my goals is to improve my 3RM squat from 390-400.”

T = time bound

Your goal should have a due date on it. Strength is relatively predictable. If your goal is in fact achievable it should be realistic to estimate how many weeks or months it will take to achieve that goal. This gives you motivation to attack that goal heads on. It also discourages procrastination and holds you accountable to progress.

Final example: “I want to improve my 3RM squat from 390-400 in 2 months.” This is more than achievable lays out a very clear path to then be used to create the plan for the next two months.

Train for specificity

Now that you know your goal it is time to start writing the program. Refer back to my article on how to design a workout for the specifics.

In order to write the program for your goal you must understand the SAID principle:

              “Specific Adaptation to Imposed Demand”

This basically means that your body will adapt to whatever stimulus it is exposed to. You will want to use this to your advantage by choosing rep schemes that elicit the response best corresponding to your goal.

Let’s use the previous SMART goal “I want to improve my 3RM squat from 390-400 in 2 months.” To apply the SAID principle you will need to be lifting weights that are close to your current 3RM of 390lb (lets say 80-90% of 390) for reps that are at or around 3 (1-5 rep range). It would not be wise to program 3×20 rep squats during a period of time where your main goal is to increase your3RM. The adaptations would not only not help, they would inhibit you from increasing your 3RM.

On the other hand, if you were training for an ultramarathon working on improving your 3RM squat would be the smartest goal either. Its all relative to your long term goal.

I know a lot has been said. You may have written down your goal and are now looking at it thinking well now what? Well, your almost there! I have broken down the best rep schemes for your specific goals here to reference. Use this reference as a template for destroying your new SMART goals.

Less is more

The last thing I wanted to briefly touch on was the notion of less is more. A lot of times, (I am very guilty of this) individuals get so excited about their goals and progress that they keep adding goals haphazardly. What this does is dilute your training and hinder your results.

For example lets say you want to increase your 1 RM for the squat but at the same time you want to lose 10% of your body fat. These two goals do not complement each other well as your your strength gains will be reduced by having a caloric deficit. This is not to say those two goals are impossible, but you need to prioritize one so not to hinder the one you care most about.

I say this to make the point that having minimal goals going on at once is your best bet. So take this information and go set your very own SMART goals and crush your fitness journey