If you haven’t used SMART goal-setting yet, start now! Without SMART goals clients can feel like they are working hard yet achieving nothing. This leads to them becoming unmotivated and falling off the wagon yet again! We know the client’s ‘Why’ so next we need to help them to create some goals around this. Let’s use weight loss as an example. Without SMART goals it often goes two ways:
1. A client sets a goal to lose weight, yet they never specify how much. They end up having some great success without ever celebrating it, always looking for the next kilo to be lost, and eventually become demotivated and go back to their old habits because they didn’t ‘reach their goal’.
2. The client never puts a goal or plan in place; they try to make changes but are not consistent as they don’t really know what they want or how to achieve it. They fail to see some results, so they go back to their previous habits without reaching their goal.
Both of these issues can be solved using the SMART goal-setting system. I like to explain SMART goals as ‘goals you can tick off’. It is near impossible to tick off ‘getting healthier’ or ‘being stronger’ because they are not directly measurable.
As mentioned above, most of the time a client will give you a goal that is not SMART. A good PT can help the client create a SMART goal from their initial one.
Smart goals are: Specific, Measurable, Achievable, Realistic, and Timebound.
Here is an example of how you can help a client turn a broad goal into a SMART one.
- Client: “My goal is to get stronger.”
- Trainer: “Getting stronger is a great goal to have! Let's make it a little more specific using the SMART goal system, so that when you achieve your goal you can tick it off and celebrate. What ways would you like to gain strength?”
- Client: “In my arms and my core.”
- Trainer: “Awesome, having upper body and core strength is essential for day to day tasks. Are there any specific movements you would like to improve on or do for the first time?”
- Client: “Yes, I would love to do a chin-up and hold a plank for longer!” (Specific)
- Trainer: “Good ones, can you currently do a chin-up?”
- Client: “Not yet.”
- Trainer: “Ok, shall we set a goal to get 2 chin-ups?” (Measurable)
- Client: “Yes, sounds good!”
- Trainer: “When would you like to achieve this by?” (Time bound)
- Client: “Two weeks?”
- Trainer: “Seeing as you can’t do one just yet, it may be more realistic to set this goal for 6 weeks. We can build the strength for this in your first 6 weeks of programming, how does that sound to you?” (Realistic, Achievable)
- Client: “Sounds great!”
- Trainer: “Perfect, so let’s put down “I will do two chin-ups in the next 6 weeks.” How does that sound to you? Does this seem achievable?”
- Client: “Yes, I think I can do that!”
You would then repeat the process for the plank goal. Use your active listening skills to take the client’s initial thoughts and fine-tune them into a goal. If a client seems hesitant that they can achieve that goal, or sets a goal that is unachievable, we can talk them through what is realistic within that timeframe. You need to be honest with your clients as setting unrealistic goals and not achieving them is just as unmotivating as not having a goal at all.
You could talk them through adjusting the measurable part:
To lose 10kg in 8 weeks (unrealistic)
To lose 4 kg in 8 weeks (realistic)
Or you can speak with them about extending the timeframe:
To lose 10kg in 8 weeks (unrealistic)
To lose 10kg in 5 months (realistic)