You know exercise is important. You want to be healthier, stronger, and maybe even drop a few pounds. But let’s be honest—wanting and doing are very different things.
Sharon knows this struggle all too well. She wants to lose 20 pounds and go down three dress sizes. She’s not aiming to be skinny—just fit, strong, and toned without too much jiggle. But there’s a problem. She hates exercise.
Like many people, she understands that working out is key to overall health and weight management. She even signed up for a gym membership in January. But after two workouts, life got in the way. She told herself she’d start fresh next week—but next week never came.
Sound familiar?
As a registered dietitian and health coach, I don’t just focus on what you eat. Nutrition is key, but so is movement. A regular exercise program with SMART goals is one of the best ways to stay healthy, lose weight, and keep it off. The problem? Most people set vague goals like “I want to get in shape” or “I need to work out more.” But a desire isn’t a goal.
A real goal has structure, a plan, and a deadline. That’s where SMART exercise goals come in. They help you stop wishing and start doing.
If you’ve struggled to stay consistent with exercise, it’s not because you lack motivation—it’s because your goals need a better framework. Let’s look at how to set SMART exercise goals that actually work.
What Are SMART Exercise Goals?
Most people fail to stick with exercise because their goals are too vague. Saying “I want to get fit” sounds good, but it doesn’t give you a clear plan. That’s where SMART exercise goals make all the difference. They turn broad ideas into actionable steps, making it easier to stay on track and see real progress.
SMART stands for:
🏹 Specific – Your goal should be clear and detailed.
📏 Measurable – You need a way to track progress.
🚀 Achievable – It should challenge you but still be realistic.
🔗 Relevant – Your goal should align with your lifestyle and priorities.
⏳ Time-bound – Give yourself a deadline.
This method helps you move from wishing to doing—and that’s the key to success.
How to Create SMART Exercise Goals
1. Make It Specific
A vague goal: “I want to exercise more.”
A SMART goal: “I will do strength training for 30 minutes, three times a week.”
Be as clear as possible. What type of exercise will you do? How often? For how long?
2. Track Your Progress
Numbers don’t lie. Track workouts in a journal, app, or calendar. Seeing progress boosts motivation.
Example: If your goal is to walk 10,000 steps daily, use a step tracker to measure progress.
3. Keep It Achievable
If you haven’t exercised in months, don’t set a goal to run five miles a day. Start smaller.
Example: “I will jog for 10 minutes, three times a week, and increase by five minutes each week.”
Small wins lead to bigger successes.
4. Choose a Goal That Fits Your Life
Ask yourself: Does this goal fit my routine? If you hate running, don’t force yourself to run. Find an activity you enjoy, like dancing, swimming, or cycling.
When your goal matches your lifestyle, you’re more likely to stick with it.
5. Set a Deadline
A goal without a deadline is just a wish.
Example: Instead of “I’ll build strength someday,” try “I will do 15 push-ups in a row by the end of the month.”
A timeline keeps you accountable.
Example of a SMART Exercise Goal
“Starting next week, I will follow a structured exercise routine to improve my fitness and overall health. My plan is to:
- Walk for 20 minutes, three days a week.
- Do 20 sit-ups or crunches daily.
- Lift weights three days a week.
I will record my workouts in a journal or log them in my phone app to track my progress. Once I can walk for over 20 minutes without getting tired, increase my sit-ups, and lift heavier weights, I will reassess my progress and adjust my goals.
Regular exercise is important to me because it will help me lose weight, lower my high blood pressure, reduce my back pain, and give me more energy.”
This goal is specific, measurable, and realistic, making it easier to stick with. As progress is made, the goal can evolve to keep things challenging and engaging.
How to Stay Motivated and Stick to Your SMART Exercise Goals
Setting SMART exercise goals is one thing—sticking to them is another. Motivation can fade fast, especially when life gets busy or results don’t come as quickly as you’d like. But don’t worry! There are simple ways to stay on track and keep pushing forward.
1. Find an Accountability Partner
It’s easier to stay committed when someone is cheering you on. Ask a friend, join a fitness group, or hire a personal trainer to keep you accountable. Even sharing your goal on social media can help!
2. Use Positive Affirmations and Inspirational Quotes
Your mindset matters. Replace negative thoughts with powerful affirmations like:
- “I am strong, and my body is capable.”
- “Every workout brings me closer to my goal.”
- “I choose to take care of my body.”
Say them out loud before workouts or write them in your journal to keep yourself motivated.
You can also use inspirational quotes to crush your goals.
- “The battle is won in the mind.”
- “Making excuses burns zero calories.”
- “The body achieves what the mind believes.”
3. Make It Fun
Exercise shouldn’t feel like a chore. If you hate running, don’t run! Try dance workouts, hiking, swimming, or strength training—whatever keeps you engaged and excited.
4. Work Out at Home
Don’t feel like going to the gym? Home workouts are just as effective! Bodyweight exercises, resistance bands, and YouTube workouts make it easy to move without leaving your house. The four cheap must-have fitness products for your home workout are a yoga mat, resistance bands, dumbells or Kettle bells, and a foam roller.
5. Set Mini-Goals
Break your big goal into smaller, short-term wins. If your goal is to work out five days a week, start with three and build up. Small successes lead to long-term habits.
6. Remember Your Why
On tough days, remind yourself why you started. Whether it’s better health, more energy, or feeling stronger, keep your reason front and center to stay focused.
Staying motivated isn’t about willpower—it’s about creating habits that keep you moving forward. Stick to your plan, stay flexible, and most importantly, have fun along the way!
Now, It’s Your Turn
Setting SMART exercise goals is the key to making real progress. It’s not just about wanting to be fit—it’s about having a clear plan that keeps you motivated and on track. By making your goals specific, measurable, achievable, relevant, and time-bound, you create a roadmap that turns your fitness dreams into reality.
Think about what you want to achieve. Do you want to build strength? Boost endurance? Feel more energized? Whatever your goal is, write it down and make it SMART. Start small, track your progress, and adjust as you go. Progress isn’t about perfection—it’s about consistency.
Now, I want to hear from you!
What’s your next SMART exercise goal? Share it in the comments or write it down in a journal to hold yourself accountable.
And if you found this guide helpful, subscribe for more fitness and wellness tips. Want to keep the conversation going? Join us on the Keep It Tight Sisters Facebook page! It’s a space for smart, driven women like you to talk about career growth, self-care, and navigating life with confidence.
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