Every year, hundreds of people recommit to the gym, but many give up soon after. Boost your odds of success by making your fitness goals SMART—Specific, Measurable, Acceptable, Realistic, and Time-bound.
Follow this step-by-step plan from personal trainer, lifestyle, and mental coach Paul van 't Veld to craft goals that stick.
Specific
Paul van 't Veld advises: "Describe your training plan in detail: which gym, which days, what exercises, what time, and with which instructor? Schedule it with yourself—not others. Training with a friend might seem motivating, but it often backfires. Focus on your own goals."
Measurable
How often will you train, and what's your target? Weight loss or running 5K in a set time? "Set measurable goals to track progress," says Paul. "Seeing improvements keeps you motivated."
Acceptable
"Every commitment has a cost," warns Paul. "Three evenings away from home means less family time or leaving work early. Weigh if the trade-offs fit your life."
Realistic
Dropping 10 kilos in a week isn't feasible, nor is biking 45 minutes round-trip nightly. Paul explains: "Distinguish achievable from realistic. For 10 kilos, break it into steps—like 3 kilos in a month—and celebrate milestones."
Time-bound
Paul recommends: "Set exact times: when, how long, plus travel, changing, showering, and return. Account for the full commitment."
Are your sports plans SMART?
