Finding motivation to train or stick with exercise on a regular basis isn’t always easy. Demanding schedules, burn-out, and illness are just a few of the things that may interrupt your fitness routine.
However, motivation can often be found by following a very simple formula.
Goal setting based upon the S.M.A.R.T. approach is a technique that provides structure for your training program. Many athletes and coaches successfully use this formula to set both short- and long-term training goals.
“Goal setting is an art as well as a science, but when you follow the S.M.A.R.T. formula, motivation becomes much easier to sustain.”
Trainer Bob
The S.M.A.R.T. Principle
Set Specific Goals
Research shows that specific goals are the most motivating.
A specific goal would be: Reduce your 5K time by 30 seconds within 6 months.
Many people simply say they want to “get faster.” This goal is far too general to truly motivate training.
📊 Set Measurable Goals
Simply saying you want to get faster isn’t enough.
You need a way to chart and document progress. For example, time your 5K once per month so you can clearly measure improvement.
🔄 Set Adjustable Goals
Goals should be flexible enough to accommodate unexpected challenges.
An injury may require modifying your goal. If you planned to run a marathon but get injured, you might shift to a half marathon instead. This doesn’t mean abandoning your goals—it means adapting.
You may also find you are progressing quickly and need to raise your goal.
🎯 Set Action-Oriented Goals
Focus not only on what you want to achieve, but how you plan to achieve it.
Outline the specific training steps that will move you forward.
🧠 Set Realistic Goals
Start where you are.
If you’ve never run a 5K, jumping straight to a marathon may not be wise. A healthy progression might look like:
5K → 10K → Half Marathon → Marathon
Progressive goals keep you motivated and prevent burnout.
At the same time:
Goals that are too easy won’t feel rewarding.
Goals that are too unrealistic can feel discouraging.
Only you truly know what is realistic for you.
⏳ Set Time-Based Goals
Example: Reduce your 5K time by 30 seconds within 6 months.
Without a timeline, there’s a tendency to procrastinate or lose focus.
Break large goals into smaller milestones with shorter timelines. Re-evaluate your goals every 2–3 months to stay aligned and motivated.
The Takeaway
Goal setting is an art as well as a science. But when your goals follow the S.M.A.R.T. formula, you are far more likely to stay motivated and reach goal after goal.
Consistency, clarity, and structure make all the difference.
Stay focused. Stay consistent. Stay strong.
📞 Text/Call: 415-823-3817
📧 Email: Bob@TrainerBob.com
🌐 Visit: TrainerBob.com
