Anyone that wants to get anywhere in life, or the gym, should set goals and a goal represents a desired result or outcome. Goal definition can prove quite challenging and, to ensure that you have made the right level of progress, you should always try to make your goals SMART: Specific, Measurable, Attainable, Realistic, and Timely.
For example purposes, we’ll focus the post on pull-ups, due to their popularity on the goal board.
Goal setting requires specifics around what, why, and how you plan to achieve the goal. What do you plan to do? Why do you plan to do it? How do you plan to get there? The goal of “I want to do a pull-up” needs a little more detail, while “I want to do a kipping pull-up” puts a little more meat on the bone and allows for better focus.
If you can’t measure the goal, how will you manage to accomplish it? All goals need some level of measurement. How many kipping pullups do you want to get? If you do not have one yet, then maybe you should shoot for one. So now our goal reads, “I want to do one kipping pullup.” This puts us closer to an actual goal, but doesn’t quite get it done…we need a little more.
Setting a goal too far out of your reach probably means that you simply won’t achieve the goal. If you make your goals unattainable, it may seem impossible to ever progress and succeed in that area, which will only frustrate you in the long run. Assure yourself that you have the capabilities and appropriate means to achieve your goal. For example, it you have never done a kipping pullup and now you want 10 as your goal, you’ve probably set yourself up for failure and that failure will make it hard to keep a commitment to your goal.
Having a realistic goal does not mean having an “easy” goal, rather that you have a good chance of success. A realistic goal should push your skills and abilities, but not break them. For example, if you cannot perform a pushup or an assisted pull-up with a good bit of band assistance, then a goal of “I want to get 10 consecutive kipping pull-ups within the next 6 months,” doesn’t sound so realistic anymore. Goals take effort, so set a goal that you want to work for and have the prerequisite skills to accomplish.
Adding a deadline to the goal will force you to stay focused. Just wanting to perform one kipping pullup does not cut it. When you would you like to complete this by? By adding a timetable on the goal, you can clearly track your progress towards the goal as time elapses over the year. Make both short term deadlines and long term ones, as this approach gives you something to shoot for and track throughout the year, rather than simply waiting until the end of the year to see how you’ve done.
Long Term Goal: “I will achieve a kipping pullup in 6 months.”
Short Term Goal: “I will work on my pull-ups 3 times per week.”
Accountability helps you to track your progress and the concept of SMART goals raises the bar on that progress and ultimately keeps you on track!
Now that you know how your goals should look, revisit our 2013 Goal Board and adjust your goals accordingly. If you need any further guidance, please speak with your coaches and we’ll steer you in the right direction..