smart fitness goals essay

13 SMART Fitness Goals Examples That Will Motivate You

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How many times did you set a fitness goal that failed? If you’re like most people, probably more than once. The problem often lies with how we set our goals. A simple “get in shape” won’t do it.

There’s a much more efficient way to motivate yourself. The secret is in setting the correct type of goals: SMART goals. Fitness plans should work, and this innovative approach can help.

Table of Contents

What Are SMART Goals?

SMART goals are process-oriented objectives that create a path to success. They detail the specifics about how you can achieve a fitness or other life goal. For example, “I want to get fit” is a typical outcome-oriented goal. Likewise, “I will run 5K on Saturday mornings, lower my carb intake , and do 15 minutes of HIIT exercises three times per week for the next month” is a process-oriented SMART goal.

SMART is an acronym that stands for “Specific, Measurable, Attainable, Relevant, and Time-Bound. Here’s what each word represents:

S: Specific

Being specific about your fitness goals means you know exactly what it is you have to do. For example, “Run more” isn’t detailed enough. “Run in the park for thirty minutes each day for two weeks in a row” is a more specific plan. Your goal should answer the “Who?” “What?” “Where?” “When?” and “Why?” questions.

M: Measurable

Add time, amount, or any other unit that will make it easier to measure the goal. If we take the previous example, thirty minutes and two weeks are the time metrics for the plan. This could also be “5K,” “1500 calories,” or another type of measurement.

The point of measurable goals is to make it easier to track your goal progress.

A: Attainable

Attainable goals are essential in fitness. Unfortunately, people often set unreasonably lofty goals that include losing too much weight over too short a period or lifting a heavy set of weights too soon. Not only does failing these goals lead to frustration, but it can also cause injury and illness. Instead, you want to set goals that push you just a little bit over your current limits but that you can and will accomplish.

R: Relevant

When setting a goal, make it relevant to what you really want. For example, running a marathon is irrelevant if your goal is to build upper-body strength and vice versa.

Relevant goals go beyond the small milestones. They are in line with everything that matters in your life, from your career to personal well-being.

T: Time-Bound

Time-bound goals have deadlines. A time-bound fitness goal is much more exciting. For example, the difference between “running a marathon” and “running a marathon next year” is huge. The latter creates a sense of urgency and requires you to plan your goal in even more detail. As the deadline approaches, it will be evident whether or not you are on track to achieve your goal.

SMART goals are all about focusing on the process instead of the outcome . If you want to learn more about SMART goals, check out this blog post .

Why SMART Goals Are Important for Fitness

By setting a goal, we lay the foundation for success. However, not all goals are created equally. When it comes to fitness, most people’s goal lists are similar:

• Get in shape
• Lose weight
• Lift more weight
• Improve overall health

These are common goals oriented towards the desired outcome. But SMART fitness goals are different. They remind you of your priorities, let you track your progress, motivate you throughout the process, and make sure you see the desired outcome.

Here’s an overview of how SMART goals benefit fitness enthusiasts:

• They help achieve desired results faster
• They outline what it takes to reach the desired fitness level
• They keep motivation levels up
• They support healthy choices
• They reduce the element of disappointment and frustration from not achieving goals

Creating a SMART goal for fitness is easy. Just get a pen and a paper and come up with an outline for each SMART goal. You can also use these printable worksheets to help you begin. And if you’re not feeling inspired, here are some examples to get you started:

13 SMART Goal Examples for Fitness

1. get healthier.

“ To get healthy by next year, I will eat more balanced meals and start exercising. I will exercise three times per week for at least 30 minutes. I can choose between HIIT, running, and swimming. I will meal prep on Sundays to make sure I eat enough healthy foods throughout the week. ”

S : Compare this goal to the “Get healthy” statement. The SMART goal clearly states what steps you have to follow to get healthy.

M : We’ve got plenty of milestones here: getting healthier by next year, getting three workouts in each week, and doing so for at least 30 minutes at a time. It’s easy to track progress when you know how much of something you need to do.

A : This goal is attainable. It is spread throughout the year, and the activities shouldn’t be too overwhelming.

R : The goal is relevant to you becoming a healthier person and raising your fitness level.

T : This goal has two deadlines – weekly milestones to reach and a big yearly deadline to push for.

2. Walk More

“ To get more steps in over the next month, I will park two blocks away, walk for at least 30 minutes five times per week, and get off the bus three stops earlier. I will also take my dog for a walk for 10 minutes longer and take the stairs instead of the elevator. ”

S : This goal is specific about how you can get more steps in throughout the week.

M : Most people already use step counting apps on their phones. In case you don’t, you can always download one from Google Play or the App Store . Just type in “Step counter” and install the app you like best.

A : This goal won’t make you feel overwhelmed about walking crazy distances or getting in 10,000 steps every day. The goal is to walk more overall, and it’s totally doable when you implement small lifestyle changes like the ones above. You can always adjust the plan, so it’s more suitable for your current habits.

R : This goal is relevant to raising your fitness levels and feeling better overall.

T : By the end of the month, you should have walked at least 30 minutes five times each week.

3. Run a 5K

“ To run a 5K, I will come up with a personalized workout plan. I will start with interval runs with ten repetitions of a two-minute run and 30-second rest. Then, I will slowly increase the running time until I feel comfortable running a 5K without a break. I’ll do at least three runs per week. I will be able to run a 5K after 30 days. ”

S : This goal describes how you can prepare yourself for a 5K run in one month. You can find plenty of 5K (or any distance you want to achieve) interval plans online, so use those to bolster the foundation of your plan.

M : This plan is all about measuring the time and distance you run. As you increase your running time, you’ll cover more distance.

A : Compare this goal to the “Run a 5K in two weeks” statement. Not only is it overwhelming (given the fact you’re not a professional runner), but it’s highly unrealistic unless you can dedicate hours to workouts each day.

R : This goal is relevant because it promotes your overall health and supports your goal of finishing a 5K.

T : The goal is to complete ten series of two-minute runs and 30-second rests, so you’ll be working with an interval timer app. This should lead to you running a full 5K after one month.

4. Lose Weight

“ To lose ten pounds in four months, I will focus on strength exercises to boost my resting metabolism. I will do strength workouts twice per week and combine them with one HIIT workout once a week. I will reduce sugar and increase protein and fiber intake. ”

S : This goal is specific about how you can lose weight in four months: strength and HIIT workouts, reduced sugar intake, and increased protein and fiber intake.

M : The weight loss can be measured, and the planned workouts each week are your milestones.

A : Losing ten pounds in four months is realistic. It’s also healthy. Don’t overwhelm yourself with unachievable goals like shedding a dozen pounds in one month – those plans always turn out badly.

R : The goal is relevant to you, increasing your fitness levels and being healthier, which is the ultimate aim.

T : The deadline is four months. There are also smaller deadlines for doing three workouts by the end of each week.

5. Lift More Weights

“ To do ten reps with 30-pound weights, I will start with ten reps of 10-pound weights and slowly increase the weight for the last rep. Then, as I get stronger, I will add one rep of 30-pound weights and build my way to ten reps in two months. ”

S : This goal outlines the plan in detail – slowly increase the weight until you reach the desired goal.

M : The ten and 30-pound weights (and anything in between) are the measurable part.

A : This goal won’t put too much pressure on you because you know you’ll get there gradually if you push yourself and you give yourself a reasonable deadline.

R : The goal is relevant to you to lift more weights, one part of fitness.

T : The deadline is two months, which gives you just enough room for gradual progress.

6. Go to the Gym More Often

“ To make time to go to the gym three times per week, I will finish all my assignments on time, do meal prep to save time on cooking, and stop binge-watching Netflix. This will also help me spend less on food delivery and direct those funds toward my monthly gym budget. ”

S : The goal is specific in how it can help you get to the gym three times per week. It lists three things that can distract you from going to the gym but can be adjusted to fit your lifestyle.

M : Each week you hit the gym three times is a milestone reached. Getting more from your gym membership is also a good quantifier.

A : Once you limit distractions, you’ll find more time for the gym, making this goal easily attainable. Plus, if your budget is a problem, you can simply cut out some luxuries to save enough for what matters.

R : This goal is relevant in a way that promotes you to visit the gym more often.

T : The weekly deadline of three gym visits will push you not to procrastinate and to get those workouts in.

7. Burn More Calories

“ My calorie tracker says I currently burn 1,000 calories per week. So I will walk and exercise more to burn 300 extra calories weekly. ”

S : Instead of “I will exercise more,” you specified the number of calories you’ll burn.

M : If your calorie app tracker says you burn 1,000 calories per week, you’ll already be able to track whether or not you succeed in your new goal.

A : Since you already burn 1,000 calories per week, it’s manageable to bump the number up a bit. You can even burn the extra 300 calories through a single extra workout.

R : If your main goal is to lose weight or improve your fitness levels, this goal is relevant to the desired outcome.

T : This is a weekly goal, so the count resets by the end of each week. You’re free to keep going with the same plan or come up with a new one afterward.

8. Stretch More Often

“ To help reach my fitness goals for this year, I will incorporate more stretches into my regular routine throughout the week.  Following the Mayo Clinic suggestion, I will stretch 3 times per week to achieve the most benefits.  I will stretch on Mondays, Wednesdays, and Fridays first thing in the morning for 5 to 10 minutes. Doing so will improve my range of motion, muscle blood flow, energy levels , and ability to do my daily activities within 2 to 4 weeks. ”

S:   This SMART goal clearly states the specific days, time of the day, and length of time stretches will be done to reach fitness goals.   In addition, it also says what goals or benefits are gained out of stretching more often. 

M: There is a goal here to incorporate stretching.  This goal has measurable times and days that the stretching routine will be integrated to reach physical improvements. 

A:   This goal to stretch more often is attainable and doesn't put a significant demand on time to achieve results.

R:   This goal is relevant to achieving optimal fitness levels by increasing overall quality of life. 

T:   By the end of the month, flexibility and blood flow will be obtained from stretching up to 30 minutes each week.

9. Get Adequate Hydration

“ Drinking 2 to 3 liters of water daily is vital to reach fitness goals this year.  Dehydration will cause health issues that will work against my health goals.  So, I will drink 2 cups of water first thing in the morning to rehydrate my body, boost my energy levels, aid digestion, and increase my mental performance.  I will also drink water before each daily meal to curb hunger pangs.  Then I'll hydrate before, during, and after I am done working out to keep my body from overheating.  As a result, I will see immediate benefits as water lubricates the joints, replaces lost water in the body, and aiding in weight loss.” 

S:   This goal specifies the who, what, where, when, and why getting adequate hydration is good for health and fitness goals.

M:   Getting adequate hydration is measured by the times of day and amounts of water that need to be drunk to see a change in a person's fitness.

A:   Drinking water at the specific times of day mentioned is very attainable. 

R:   Staying hydrated is very relevant to achieving fitness goals.  It cannot be obtained without it, period.

T:   You will see the immediate benefits of proper hydration.  It can be one of the most attainable goals due to seeing quick results and the plethora of benefits gained from it.

10. Get More Sleep

“ It is nearly impossible to achieve one’s fitness goals when we fail to get enough sleep. Thus, I'm prioritizing going to bed at an acceptable hour to get 7 to 8 hours of sleep per night.  As a result, I will see immediate improvements in my overall well-being.  In addition, getting the right amount of rest at night will help my body heal and recover, refresh my mind, lower stress and blood pressure, and prevent depression. ”

S:   This goal answers specific questions for anyone wanting to know the benefit of adequate rest.  It also shows why sleep is needed and how it fits into the plan of being healthy and fit.  

M:   Adequate time can be planned each day to get adequate rest and achieve the benefits that come with it.

A:   Although we cannot make ourselves sleep, we can still set a goal of being in bed at decent hours so that the optimal amount of sleep can be achieved each night. 

R:   Sleep is essential to any fitness goal.  So, making it a focus on your fitness journey is a wise choice.

T:   Benefits of a good night's rest can be realized “overnight” when you follow this critical goal toward fitness.

11. Lower My A1C

“ Lowering the A1C levels is essential to fitness goals because it reduces the risk of obesity, heart disease, kidney failure, and other health problems.  To start, I will eat fewer carbohydrates to reduce my A1C (sugar concentration found in the blood over 3 months).  Then, I will add more whole grains, vegetables, fish, eggs, meat, and fruits to my daily diet. I will also incorporate a 30-minute workout each day, 5 days a week, to shed unwanted weight and lower A1c levels in 3-months’ time.  Lastly, I will manage my day-to-day stress. Doing so should help the A1C reach an adequate 6.5% or lower range. ”

S: The plan to lower your A1C is specific as to who, why it is important to achieve, when it will be done, and how it will be accomplished over the set time.  It answers all the questions to make it a SMART goal.

M:   There is a set goal to determine what to eat and avoid.  Plus, there is a set workout time frame to accomplish lowered A1C.

A:   The plan is adequately laid out with doable steps to live the healthy, fit life one wishes to have.

R:   Every step of the goal is working toward the end result of a better A1C and the desire to see overall fitness levels accomplished and maintained. 

T:   By following the steps toward a better A1C, you should see drastic changes in blood sugar concentration percentages in as little as 3 months. 

12. Improve Balance and Flexibility

“ Working on balance and flexibility is a significant part of any fitness goal, especially as I age.  So first, I will make a workout calendar to keep me on track.  Then, I will incorporate walking, climbing stairs, or bike riding into my weekly exercise routine, 3 days a week for 30 minutes.  I will do this organically within my neighborhood, weather permitting, or using equipment in my local gym.  This will improve my core strength within 2 weeks and help me stay active and fit into my senior years. ”

S:    This goal specifies how you can achieve better flexibility and balance in 2 weeks through particular workouts in various places for a set amount of time. 

M:   There is a planned amount of time per day mentioned to help fitness goals be obtained in a couple weeks. 

A:   As Maya Angelou said , “Ain't nothing to it, but to do it.”  The plans for improved balance and flexibility are laid out to incorporate our daily and weekly routines.  We have to get at it.

R:   Each exercise is relevant to living a strong, healthy, and fit life.

T:   In two weeks, vast improvement can be shown by incorporating a few activities into our day three times a week.  Out of 168 hours a week, only 1.5 is needed to have better balance and flexibility, fitting into any busy schedule . 

13. Mix it Up, Don’t Fall into a Comfort Zone  

“ Having a set routine is excellent.  It is a great way to develop good habits over time. However, there is no harm in mixing things up so that I don't get bored. Therefore, I will work out with a friend at least one day a week and share healthy recipes with them.  In addition, each week, I will alternate between indoor and outdoor workouts. I will also incorporate workout apps to help me keep things interesting. Finally, I am going to add personal rewards to my fitness journey.  Upon hitting a new milestone, I will gift myself a mental health weekend at the end of that month. It will boost my morale and continually incentivize me to keep pushing forward toward the vision I have set for myself . ”

S:   This goal shows the importance of changing routines to stay on track with health goals.  Here you see specific examples to keep things interesting.  It also demonstrates how to find joy in accomplishments to stay motivated. 

M:   When switching things up according to this fitness plan, you have set times to mix things up and time to reward yourself for the hard work you have put forth to be a healthier you.

A: These goals are not unattainable; they are sensible and reasonable steps that can even be duplicated and modified repeatedly as you continue your fitness journey.

R:   These fitness plans help you overcome stagnation and burnout, so you don't give up before reaching your goals.

T:   This plan includes times to switch up types of workouts and workout locations.  Then it incentivizes certain times for rewards when fitness milestones have been obtained.

Final Thoughts on SMART Fitness Goals That Will Motivate You

When creating fitness goals , you need to make sure they are sustainable. You can only get the most out of your plans when they genuinely motivate you to keep going forward. That’s why we have SMART goals. Fitness is a journey, not a destination, so you should plan your goals accordingly.

To help you implement your SMART fitness goals faster, read about these nine psychological tricks to developing fitness habits.

And if you want more SMART goal ideas and examples, be sure to check out these blog posts:

• 15 SMART Goals for Nutrition (Examples for Your Healthy Eating Plan)
• 8 SMART Goals Examples for Weight Loss
• 8 SMART Goals Examples for a Physical Education (PE) Class

Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals .

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Here’s Exactly How To Set A Fitness Goal That You Can Actually Achieve

By Alexa Tucker

Having a solid fitness goal is an amazing way to power you towards success, but not all #goals are created equal. While it's great to have an end-game in mind, there are some best practices when it comes to goal setting. Whether you want to lose weight , improve your fitness level, or train for an event , putting the SMART method into action can help you achieve what you set out to do.

SMART stands for specific, measurable, attainable, relevant, and timely—all of which are important in reaching a fitness objective. SMART goals can help keep you on track and remind you of your priorities, so you're able to follow through with every workout or healthy meal you have planned. "Being accountable to what you set is the only way to maintain real long-term consistency," says Jason Loebig , Nike trainer and ambassador for HI-VIBE , a Chicago-based superfood juicery.

Get SMART and put these five elements into action when you're setting your fitness goal.

"You need something that’s not too arbitrary," says Loebig. "A bad goal would be, say, 'get healthy'. A specific goal would be to lose weight." You'll narrow down that goal even further by using the rest of the method, but whether you want to get stronger, faster, or smaller, having a baseline points you in the right direction.

Here's where you determine exactly how you'll measure your goal. "If you’re going to follow the bad goal, it would be get really healthy," says Loebig. "That's not quantifiable. A measurable goal would be, say, 'lose 10 pounds'. You can quantify your progress, and you can sort of back into a time frame once you have that." Your goal may be to master a pull-up, run five miles, or go to the gym four days a week—whatever it is, you should have a definite way of knowing when you've reached your goal.

While it can be helpful to set big-picture goals in the long-term, says Loebig, you need a more achievable goal on the horizon to keep you on track. "You want to start small and see early wins, which encourages long-term consistency," he says. "If you set something too lofty right off the bat, it might be discouraging to not make progress as fast as you would like." You should also consider the size of your goal—for example, a goal of losing 30 pounds in one month just isn't going to happen, so you're better off setting smaller goals that are in closer reach.

This is where things get a little tricky, says Loebig–finding your "why" is easier said than done. "[Ask yourself], 'is this goal worthwhile, and am I motivated to do it?' Creating a goal with some type of motivation attached to it, like I want to lose 10 pounds in two months to be ready for my wedding , can give a bit of relevancy to your goal." Whether you want to feel confident at a big event or perform better during everyday activities, pinpoint why a goal is important to you.

"You want to be strict about a deadline—doing so creates urgency," says Loebig. It's also important not to set your sights too far out. "If you give yourself four months to lose 10 pounds, that might be too long because you aren’t incentivized to start working at it immediately." Instead, consider setting smaller goals along the way, like "I want to lose three pounds in two weeks." Maybe running a marathon is your long-term goal, but if you've never been a runner, signing up for one that's a month away isn't realistic—instead, set smaller mileage goals for shorter time periods and work your way up.

You should also be honest with yourself about what you're able to accomplish in a given time frame. "If losing 10 pounds is at the top of your list and you’re willing to make sacrifices in your social life and at work, we can attain that more quickly," says Loebig. And if not? That's completely fine, too he says—you just need to adjust your expectations so they're in line with your schedule and commitments.

Once you have your goal in place, it's all about the follow-through. Whether you want to lose one pound a week, be able to do five full push-ups in two weeks, or run a 5K in under 30 minutes in four weeks, you can come up with a plan to help get your where you want to go—but it all starts with deciding what you want. Be accountable to yourself, stay consistent , and the results will follow.

You may also like: Natalie Coughlin Shows Us Her Routine

• 8 Ways To Make Running Suck Less
• 5 Fitness Rules Jillian Michaels Says You Absolutely Must Follow
• 12 Workout Myths That Just Need To Die

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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SMART Fitness Goals Examples to Motivate You

All you need is the belief that you can get there..

Just about everyone wants to improve or work on something when it comes to their personal physical fitness. From weight loss to eating more nutritious foods to training for a triathlon, each person has their own unique physical activity goals. There are tons of ways to go about making these desired lifestyle, diet, and exercise changes. But often, despite our best intentions, we fail to stick with or reach our fitness goals.

Some people find that they can come up with a plan and a time frame to succeed, but for many, the execution is where they struggle. Know that it is very common to be all-in for your goal at first but then to slowly lose steam. Or to make many grand plans but not follow through at all.

However, it’s not simply about lack of drive or willingness to put in the work seven days a week. Really, it’s about not effectively structuring or understanding your goal—and the process of going after it. This is where setting a SMART fitness goal can help.

Setting up SMART fitness goals for yourself will give you a roadmap for securing your goal, a strategy that optimizes your chances for success. This process will make you accountable and help you see the path forward.

You’ll know exactly what you are committing to do and see the light at the end of the tunnel. Whether you want to stick to a healthier diet, drop a dress size, improve your overall health and fitness, or walk more steps each day, making SMART fitness goals can help get you there.

Learn what a SMART fitness goal is, see examples of SMART fitness goals, and discover how to use SMART goals to help you reach all the health and fitness aims you desire.

SMART Fitness Goals Examples

One easy way to understand how to use SMART is to look at an example of using a SMART fitness goal. For instance, generally, if you want to lose weight using SMART fitness goals, you pick one area of your diet to make an adjustment for a set amount of time. You might decide to cut sugary sodas out of your diet altogether. Or if you tend to drink three or four of these drinks a day, you might simply decide to drop down to indulging in just one daily for one week straight.

That’s the SMART approach. Essentially, you use the same SMART goal template each time but just swap out the exact thing you are wanting to do for each goal. It’s an easy, concrete approach that helps keep you focused on your aim. You know exactly what you need to do, which makes following through much more likely.

Once you get the hang of setting SMART fitness goals, you will be on your way to achieving your goals and living the lifestyle you truly want. But first, let’s dive into exactly what SMART means.

What are SMART goals?

SMART goal-setting is a technique used to guide goal making and optimize achievement. The word “SMART,” an acronym that was first developed with business goals in mind, represents a method that can be utilized and adapted for the pursuit of any type of activity, including those having to do with fitness and lifestyle.

There are a variety of versions of SMART. But generally, it stands for Specific, Measurable, Attainable/Achievable, Relevant/Realistic, and Time-bound/Timeframe.

In other words, a SMART goal is something that is distinct and precise. In fact, the specificity of your goal is key to the magic of SMART goal-setting. As in, your goal is the opposite of vague. Rather than broadly deciding that you will eat better or start exercising, you tease out a specific item that you will pursue, such as running two miles per day, eating five servings of fruit daily, or skipping dessert.

Measurable means that your goal has a specific quantifiable aspect. For example, instead of aiming to walk more steps each day, you will determine exactly how many more steps to add, such as 500 more per day. Or you’ll decide to do 100 jumping jacks and 50 burpees three times per week.

The attainable or achievable part of SMART means simply that the fitness goal needs to be something you can actually accomplish. So, don’t decide to run a marathon the first week you begin a running program. You want to challenge yourself, but going overboard is a surefire way to disappointment.

And even if you start off fully committed to an overly ambitious goal, you’re likely to burn out before reaching your final goal. Instead, set a more realistic goal that you really can do and sustain over time, such as adding an extra half mile to your run every three days for a three-week period.

Making sure your lifestyle goal is relevant and realistic is also key. The SMART goal needs to make sense as a part of reaching your ultimate goal. So, if you long to get in shape, you’ll want to pick goals that apply directly to this aim.

For instance, you might decide to ride your bike to and from work. Or instead of walking your dog twice around the block each night, you can up that to five times. But aiming for 50 times around the block most likely won’t be realistic, unless you have unlimited time and energy.

Additionally, the goals need to fit into your fitness plan. So, setting goals to read more or eat less meat aren’t directly relevant to your goal of getting fit. And deciding you’ll workout for three hours a day may be completely unrealistic, so pick a more plausible goal.

Lastly, make sure your goal is time-bound, meaning that you set a specific timeframe in which to pursue and complete your goal. So, rather than deciding to eliminate sugar forever, you want to make your SMART goal to last for one day or one week or one month. Having a set duration gives you a finish line. And having a potential end in sight—and the tangible victory you get from lasting the entire prescribed time—sets you up to stick with the goal until the time is up.

What are SMART fitness goal examples?

Examples of SMART fitness goals include picking a food or drink you want to eat more or less of and then coming up with an exact amount that you will either consume or abstain from eating or drinking over the course of a specific amount of time. You might decide to eliminate dessert or fast food for two weeks or you could choose brown rice over white rice or replace butter with olive oil in your food for a month.

SMART goals for exercise might be to do three sets of 10 push ups each day or to do 100 sit ups and 50 push ups daily for two weeks. Other ideas include swimming 20 laps twice a week or playing basketball with your friends for an hour every Friday night for a month. You might use the stairs instead of the elevator. You might play squash or soccer three times a week. You might decide to read three motivation quotes about health and fitness each day. You could choose to stick to a set bedtime routine and schedule for a week.

Whatever you decide, just make sure it is a specific, achievable goal that makes sense for your ultimate goal. And that you can track your progress over the course of your challenge for an exact period of time.

Your larger fitness and lifestyle goal may be to lose weight, eat better, get in shape, become more physically active, get healthier, sleep better, feel better in your body, or any other health or fitness aim that resonates with you. However, your SMART goal will be a concrete, doable, relevant item that you’ll commit to pursuing for a set duration.

Things to consider before setting your SMART fitness goals

Remember that while you want to challenge yourself, if you start out small, you are more likely to have a realistic and achievable goal. While it’s understandable to want to go for a big dream from the start, such as running 10 miles a day, that’s not likely to happen right away. Nor does it need to!

Making your goal something a bit more modest is a way to set yourself up for success—and protect yourself from getting discouraged. The aim is to pick something that’s just out of reach rather than something that’s still out of sight. That’s not to say that ultimately you can’t get there, just that you take it one step at a time.

That’s the beauty of using SMART goals. You find a specific objective and go after it over a specific amount of time. Once you reach that finish line, you can decide to re-up the goal if it serves you well or you feel it is still needed. You can also choose to abandon or modify the goal. Whatever you decide, if you reach the initial goal, you still have the feeling of success—even if you don’t continue whatever the practice was.

SMART goals are more likely to succeed because they are completely personalized to your wishes, wants, and situation. In other words, instead of trying to jump on the bandwagon of the latest fitness, diet, health, or wellness trend, you tailor your goal to exactly what will work for you.

Another great plus of this approach to time management and goal setting is that you are always in a test phase and have the opportunity to keep refining your methods as each SMART goal comes to a close.

So, if you chose to drink 10 glasses of water daily but found that you were still thirsty you could switch to drinking 12 a day. Or if you end up waking up at night to use the restroom, you might cut back to 8 glasses of water a day or decide only to drink them before 5 pm. Alternatively, if you struggled to drink all that water, you might try flavored water, instead.

Essentially, the SMART approach gives you ample opportunity to keep finetuning your goals to make them more relevant and achievable.

The benefits of setting both long-term and short-term SMART fitness goals

Another great thing about SMART fitness goals is that you can have more than one at a time. In fact, having both long-term and short-term goals can help you stay motivated while also inching your way toward your ultimate fitness aims.

Start small, build big

Short-term goals with a duration of, say, a few days or weeks, are easier to stick to because, well, they are shorter. For example, if you want to give up candy, you might know for sure that you can go a few hours without eating any. But the idea of lasting a week or longer seems overwhelming. So, you might make it your goal to not eat candy for one whole day.

Success builds over time

Then, once you reach that milestone, you can decide either to go again or maybe to up the stakes to two days at a time. In this way, your long-term goal may be to eat candy only once a month or never again. But you can use multiple short-term goals to get you there. Getting that short-term goal success helps to keep you focused on the present and tends to feed the desire and willpower to stay committed to your goal.

Creativity it key

Additionally, having both short- and long-term goals at your disposal can help to facilitate some creativity on your part. And this process can lend your goal-setting into a bit of a game. Making it feel like a game certainly boosts the likelihood that you’ll stick around to play. In other words, piecing together a variety of short-term goals to get to your long-term ones helps to build and sustain your motivation—and sense of success—along the way.

SMART fitness goals examples for absolute beginners

Here are some more examples that may work well for SMART fitness goal beginners:

Take the stairs an extra time every day

Drink two glasses of water with every meal, only eat dessert on the weekends, do not eat any chips, begin tracking your steps each day, then add 200 more steps each day for a week, walk on the treadmill for 15 minutes a day, bike for 20 minutes three times a week, swim for 30 minutes every other day, instead of fried food, choose baked or steamed, skip your afternoon snack, choose fruit instead of chocolate for an evening treat, switch to 1% milk rather than drinking whole milk, use salad plates rather than dinner plates to reduce portion size, when you go out to eat, skip the appetizer, have one glass of wine with dinner rather than two, do a circuit of 10 weights, do 20 sit-ups each morning, do 10 push-ups before bed, do 30 second planks daily, do 60 second wall sits each day.

Remember that these fitness goal examples are simply that—examples. You can pick a few to try or you can create your own. The key is to pick a specific goal to pursue within a set timeframe. Make the duration something that seems a little bit hard but not so challenging that it feels impossible. If you think one week is too long to stick to your goal, lower your intent to a few days. Conversely, if you know you can go a week without drinking a soda, you might want to strive for lasting two weeks or even a month.

Then, once you get there, you can opt to extend your goal for another time period. And at a certain point, you might even find that your SMART fitness goal has become a new healthy habit, one that you can sustain much more easily—eventually, even without the SMART goal framework.

Key takeaways

Using the SMART goal management method to reach your health and fitness aims is a great way to set yourself up to reach your goals. The SMART system guides you to select specific, time-sensitive goals that you can actually achieve. And having a clock ticking is sure to boost your motivation and help you stick to your plan.

Plus, even if you have trouble meeting to your goal, instead of getting discouraged, all you need to do is to modify your SMART fitness goal into something you really can stick with. So, look at your SMART goal setting as an experiment as well as a challenge. There is no failure, only information you can use to create better, more realistic goals for yourself in the future. In other words, if you don’t make your SMART goal the first time, try and try again.

As you get the hang of the SMART method, you’ll soon become a whiz at tailoring your goals to fit your particular needs and lifestyle while also picking something that furthers your short- and long-term goals. So, get inspired by the examples of SMART fitness goals. Then, go ahead, tinker, have fun, and create some personal SMART goals that will get you on the path to reaching the health and fitness goals you truly want to achieve. All you need is the belief that you can get there—and the know-how that comes with following the SMART goal-setting plan.

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SMART Fitness Goals: The Ultimate Guide

• Last Updated: 4th August 2021
• Personal Training Resources
• Editors: Abbie Watkins
• Verified By: Luke Hughes

Whether you’re in the fitness industry or not, you may have heard of SMART fitness goals. Standing for Specific, Measurable, Achievable, Relevant and Time-Bound, the acronym is most commonly used as a criteria for personal trainers to set goals for their clients. 

There are a whole host of benefits to setting SMART fitness goals, but also some potential drawbacks to consider. We’ll discuss all of this and more- as well as some SMART fitness goals examples. 

What Are SMART Fitness Goals?

What does smart goals stand for in fitness, smart fitness goals examples.

• Potential Disadvantages Of SMART Fitness Goals

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‘SMART’ is an acronym that provides a set of criteria to follow when setting goals. It stands for Specific, Measurable, Achievable, Relevant and Time-Bound. 

The term is said to have been first coined in the 1980s by George T. Doran, and can be applied to goal-setting in many different contexts- including fitness. 

In the context of personal training, SMART fitness goals are simply fitness-related goals that follow the SMART criteria. Whether it's losing weight or training for a specific event, SMART fitness goals help you stay focused and motivated! 

Setting goals for your client is one of the major roles of a personal trainer . If you’re a personal trainer, using the SMART acronym is a great way to set the right goal for your client. We will explore more reasons why it is so beneficial later in this article! 

Every client will have different needs, objectives and requirements when it comes to personal training. Using the SMART criteria when setting client goals means you can really understand what your client wants to achieve and create a more tailored programme for them. 

Helping each client successfully reach their goals in their preferred space of time means you can make money as a personat trainer as clients will likely return or recommend you to others!

Now that you know what SMART goals are, let’s break down each letter, what it stands for and how you can use the criteria to set your clients’ goals.

S- Specific 

When it comes to setting a SMART fitness goal, it needs to be specific. The more specific you are with a goal, the more likely you are to achieve it! Without a specific target to aim for, how will you really know if you have achieved what you wanted to achieve?

Setting goals that are specific removes any confusion as to whether or not a goal has been achieved. Whether it’s reaching a specific bodyweight or being able to run a certain distance, a specific goal helps to mark a point at which it has been accomplished. 

For that reason, all SMART fitness goals must include a start and target figure.

Being specific with what it is you want to accomplish is the difference between "I want to lose weight" , and "I want to lose 7 pounds of overall body mass" . The latter is a good example of a SMART fitness goal! 

When drafting a SMART fitness goal, try to answer these 5 ‘w’ questions:

• What does my client want to accomplish?
• Why is this goal important?
• Who is involved?
• Where is it located?
• Which resources or limits are involved? 

This kind of specificity benefits both you as a personal trainer and your client. For the PT, a specific goal makes it easier for you to track your client’s progress and know when they have achieved it. It also makes it a lot easier for you to create a tailored programme for them, as you will have a specific focus in mind when planning your PT sessions .

Setting a specific goal also benefits the client. Without a specific and quantifiable target to aim for, they are much more likely to feel demotivated and lack commitment to the programme. Setting specific SMART fitness goals helps them to focus their efforts and feel truly motivated to achieve it!

M- Measurable 

The second aspect of a SMART fitness goal is that it must be quantifiable, i.e. able to be measured. 

For example, if a client has the goal of “I want to be able to walk more” , this is not measurable as ‘more’ cannot be quantified. It can be made into a measurable SMART fitness goal by defining how long your client will walk for and how often they will do it. This can therefore be turned into a SMART fitness goal simply by saying “I will walk for 30 minutes on 3 days next week” . 

As a personal trainer, setting measurable goals helps you track your client’s progress more easily. It also helps keep your client motivated, focused and feel the excitement of getting closer to achieving their goal! 

When setting a SMART fitness goal, to make sure that it is measurable, ask yourself questions such as:

• How will we know when it is accomplished?

By making your SMART fitness goal measurable, your client is much more likely to achieve it! Plus, it also makes it easier to track progress if you have a quantifiable goal to work towards. 

Some good ways for personal trainers to measure goals include using a food diary or training log.  

A- Attainable/ Achievable 

As a personal trainer, making sure that your client's goal is attainable is crucial to how well they adhere to the programme. A good SMART fitness goal must be a balance of challenging but also achievable! 

If your client is continuing to fail to meet their goals, they are likely to become disheartened and lose motivation to train. Whilst failure is a natural part of any journey- particularly a fitness one, it can be prevented by making sure that the goal is attainable in the first place. 

Being able to push your client to reach their potential is one of the key skills needed to be a personal trainer . Pushing your client’s to their limit is great, but a SMART fitness goal should still be physically and mentally possible. 

Setting an attainable goal doesn’t just mean considering your client’s physical ability to reach it. You should also consider other external factors, such as their budget. For example, if your client does not have the financial means to pay for several sessions a week, they may not be able to reach their goal as quickly as someone who isn’t restricted by financial constraints.

When setting a SMART fitness goal, you should therefore ask yourself the questions:

• How can my client accomplish this goal?
• What methods need to be adopted for this goal to be achieved?
• How realistic is the goal, based on other constraints such as financial factors?

An example of an achievable SMART fitness goal is “I will gain 3kg in lean muscle mass in 8 weeks by weight training 3-5 days a week and increasing their protein intake by 25kg a day” . This is a lot more attainable than “I will gain 20kg of lean muscle in 4 weeks by weight training once a week” !

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R- Relevant / realistic

The ‘R’ in the SMART fitness goals acronym refers to whether the goal is relevant and realistic for the client to achieve. In other words, it is about considering the likelihood of your client achieving their goal and whether it is in line with their personal values, wants and needs. 

Personal trainers should question why the goal is realistic and relevant, for example, is it based on current commitments? Is it something the client can currently do? Or, is it based on a national guideline? 

For example, if your client wants to run a marathon in a year's time, a goal such as “increasing their chest press weight by 20kg in 3 weeks” is not relevant! Whilst upper body strength might help a marathon, a relevant SMART goal should instead focus on cardio training. Plus, it needs to include the relevant time frame of one year, not 3 weeks! 

When checking if your SMART fitness goal is relevant, make sure that you can answer ‘yes’ to these questions:

• Does this seem worthwhile?
• Is this the right time to work on this goal?
• Is this goal applicable in the client’s current lifestyle and financial situation? 

A good SMART fitness goal should be one that matters to the client. They are much more likely to be motivated to follow your programme if it is realistic and they can see how it relates to their interests.   

T- Time-bound 

This refers to the timeframe in which to reach a goal. SMART goals in fitness should be time-bound so that there is a deadline to work towards. 

Setting SMART fitness goals that are time-bound helps to keep your client motivated and gives them a clear target to aim for. Having a realistic time-frame plays a huge role in determining whether or not a goal is achievable.

This element of the SMART fitness goal criteria also helps to prevent everyday tasks from taking priority over longer-term goals. For example, if you have a client with a busy schedule, setting out how many sessions they will have a week and for how long, means that they can factor that into their weekly timetable. They will therefore be more likely to stick to it and attend the sessions if a time-frame is set out in advance!

A timeframe also creates an element of urgency and pressure, which will help motivate your client forwards with the programme. 

When setting a time-bound SMART fitness goal for your client, ask yourself the following questions:

• When will the client have achieved the goal?
• What can the client achieve 6 months / 6 weeks from now?
• What can my client achieve today?

A good example for a SMART fitness goal which is time-bound is “I want to fit into a size 10 pair of jeans within the next 3 months” , rather than just “I want to fit into a size 10 pair of jeans ”.  

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So, now you know what SMART goals stands for in fitness, here is an example of a SMART fitness goal with each part of the acronym broken down. 

SMART fitness goal: Reduce overall body mass by 1 stone, from 14 stone to 13 stone, in 3 months. 

S - To lose 1 stone of weight, from 14 stone to 13 stone.

M - Measure weight loss using the scales every 2 weeks. 

A - Will be achieved by clients going to gym 3 times a week and increasing caloric expenditure whilst decreasing calorie intake by switching unhealthy snacks for healthy alternatives . 

R - This is a realistic goal based on using the government guidelines for safe weight loss to decide upon an appropriate time-frame. 

T- Aims to achieve this goal within 3 months. 

By using the SMART acronym, it is easier to break down the goal and make sure that it is realistic and achievable.  

Benefits Of SMART Fitness Goals

We have already touched upon why SMART fitness goals are so useful in personal training, but here are the 4 major benefits to using the SMART criteria.

#1 - Provides direction and motivation

As we have seen, a huge benefit of SMART fitness goals is that they provide direction for a client, by setting a clear target to work towards. 

Following the ‘Specific’ part of the SMART acronym is particularly important for providing direction. Setting a goal such as “I want to gain 10kg in muscle mass” is far more specific than just “I want to gain weight” . This gives the client a specific number to work towards, making them more focused and much more likely to reach it! 

One way to think of it is like driving a car. If you don’t have a specific destination in mind, you may end up driving aimlessly and lose focus. But if you are aiming for a specific place, you will drive more efficiently and most likely get there a lot faster! 

If you really want to stand out as a personal trainer , using SMART fitness goals is therefore a great way to help your client reach their goals quickly and efficiently. 

#2 - Makes it easier to track progress 

Another great benefit of SMART goals in fitness is that they make it easier to track a client’s progress. The ‘Measurable’ and ‘Time-Bound’ elements of the SMART acronym are particularly useful for tracking progress. 

For example, saying “I want to lose weight” is a hard goal to track. Whilst you can record a client’s weight once a week, if there is no ultimate target weight, it is harder to determine whether they are on track or not. 

However, “I want to lose a stone in 2 months” is both specific and measurable, making it a good example of a SMART fitness goal! This means that as a personal trainer, you can track your progress numerically and make sure that the client is on track to achieve their goal.

Mobile apps are a great way to track your fitness progress. Check out OriGym’s list of the best bodybuilding and weightlifting apps here to see how you can use them to keep tabs on your gains!

#3 - Helps a PT with making a tailored programme

One of the hardest things about being a personal trainer can be creating the right programme for your client. But setting SMART fitness goals can really help with that! 

By having a goal which is measurable and time-bound, you have a lot more to work with when it comes to designing a programme. The more information you have about what a client wants to achieve, the more tailored you can make your sessions. 

A client will be much more likely to be motivated to see the programme through to the end if it feels specific and unique to them. This also builds a strong PT-client relationship, as they will have more trust in you. 

The ‘Attainable’ part of the SMART acronym is also important to consider when designing a fitness programme. As we have discussed, a client will respond better to an attainable and realistic goal!

#4- Get out of your comfort zone

Setting a SMART fitness goal is a great way to make your client step out of their comfort zone. 

Many clients come to personal trainers because they feel like they aren’t seeing any progress with their current fitness routine. This is very often because they have lost sight of their goals and reasons for training. 

This is where the SMART acronym can help bring some clarity and get a client out of a rut. The process of setting SMART fitness goals with a client pushes them to really think about what, where, how, when and why they want to achieve something!

This balance of being attainable but also challenging is what makes SMART fitness goals so effective. 

If your client is losing focus, these personal training quotes are great to have on hand to give them an extra boost of motivation! 

Potential Disadvtanges Of SMART Fitness Goals

As we have discussed, there are a whole host of benefits to using the SMART acronym to set fitness goals for your clients. But like anything, there are some potential drawbacks to consider too.

#1 - Too Much Pressure

Whilst SMART fitness goals can be incredibly motivating, some clients may find the pressure too much. They may become so overwhelmed with trying to achieve it, that it actually becomes a hindrance to their progress.

However, a good personal trainer should be able to motivate their clients without putting unreasonable pressure on them. Putting a client under too much pressure is actually counterproductive and can cause them to disengage with the programme. 

In fact, following the SMART acronym when setting your client’s goals will actually avoid this kind of pressure being put on them. The Time-Bound element of the SMART acronym is particularly important in this case. As we have discussed, the time-frame should be realistic. Setting too short a time to achieve a goal will lead to your client feeling under pressure and overwhelmed. 

You should also remember that goals can be changed! Whilst it is good to stick to a goal, at the same time, you should be flexible and willing to change it if it transpires that it is actually unattainable. A personal trainer needs to know how to be adaptable and flexible!  

#2 - Disappointment & Failure

Since SMART fitness goals are so focused and specific, they are arguably more open to failure than a generic goal.

Take “I want to do a long-distance run ” compared to the SMART fitness goal, “I want to run 10km in 58 minutes” . The latter has a measurable and specific target, which although has its benefits, it can also leave more room for failure. For example, if they run the 10km in 1 hour, they may feel like they have completely failed, even though they are just 2 minutes short! This can cause them to lose confidence and feel disheartened to carry on. 

That said, a good personal trainer should be able to motivate their client to push through failure and reach their goals regardless! 

#3 - Neglecting Other Goals 

Another potential issue with SMART fitness goals is that since they are so specific, you could neglect goals in other areas of your life. 

For example, some clients may become so focused on training for a big event like a triathlon or ironman , that they prioritise it over a professional goal such as getting a promotion at work. It can even start taking priority over aspects of their personal life too. 

Again, this is where a good personal trainer can prevent this from happening. If you follow the SMART fitness goal criteria correctly, you should have considered your client’s other commitments and how that could affect how much time they commit to the goal. 

Before You Go!

So, there are clearly a whole host of benefits to setting SMART goals in fitness. Now you know what they are and how to set them, why not try using the criteria with your next client? We guarantee you’ll be amazed with the results!

If you're already a personal trainer and want to take the next steps in your career, check out OriGym’s Advanced Nutritionist Courses and help your clients smash their health & fitness goals.

Find out more by getting in touch with our team today or  download our course prospectus here . 

​the Mind Tools Content Team By the Mind Tools Content Team, Team, the M. T. C., wrote, B. T., & wrote, D. (n.d.). Smart goals: – how to make your goals achievable. Time Management Training From MindTools.com. https://www.mindtools.com/pages/article/smart-goals.htm.

Written by Alice Williams

Alice graduated with a First-Class degree in French and Linguistics from the University of Leeds in 2019. As part of her degree, she spent a year living in France where she worked for a lifestyle blog, gaining professional experience in both translation and content writing. 

Alice is also a qualifiied yoga teacher, allowing her write from a place of expertise when it comes to yoga!

When she’s not writing or practicing yoga, she also loves running, cooking and music! 

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How Do I Write An Essay About Achieving My Goals?

Introduction.

Writing an essay about achieving your goals can be a powerful exercise in self-reflection and motivation. Whether you are writing for a class assignment, a college application, or simply for personal development, this article will guide you through the process of creating a well-structured and compelling essay on this topic. By breaking down the steps involved and providing helpful tips, you’ll be equipped to express your aspirations, outline an action plan, and highlight the significance of achieving your goals.

Step 1: Set Clear Goals

Achieving your goals starts with clearly defining what you want to accomplish. Take some time to reflect on your aspirations and think about what truly matters to you. Your goals may include academic achievements, career aspirations, personal growth, or any other area of your life that you wish to improve. Ensure that your goals are specific, measurable, attainable, relevant, and time-bound (SMART goals). By setting clear goals, you will be able to better articulate your vision in your essay.

Step 2: Plan Your Essay Structure

Before diving into the writing process, it’s essential to plan the structure of your essay. This will ensure that your ideas flow smoothly and logically, engaging the reader from start to finish. Generally, an essay consists of three main parts: an introduction, body paragraphs, and a conclusion.

The Introduction: Begin your essay with a captivating introduction. Grab the reader’s attention with an anecdote, a relevant quote, or a thought-provoking question. Clearly state your goals and the significance they hold for you. Conclude the introduction with a concise thesis statement that presents the main focus of your essay.

Body Paragraphs: The body of your essay offers an opportunity to elaborate on your goals and the steps you are taking or planning to take to achieve them. Divide your body paragraphs based on the subtopics or themes you want to discuss. For each paragraph, present a specific goal, provide relevant details, and explain why it is important to you. Consider incorporating examples, personal experiences, or research to support your statements and make your essay more persuasive.

The Conclusion: Wrap up your essay with a strong conclusion that reinforces the main points you have discussed. Avoid introducing new information here. Instead, highlight the potential impact of achieving your goals and leave the reader with a final thought or call to action.

Step 3: Conduct Research

If your essay requires factual information or expert opinions, conducting research will provide you with valuable insights to enhance your writing. Utilize reputable sources such as scholarly articles, books, or credible websites to gather information that supports your aspirations. When referencing sources, make sure to cite them properly using the appropriate citation style (e.g., MLA, APA).

Step 4: Draft and Revise

Now that you have a plan and have conducted research, begin writing the initial draft of your essay. Start with the body paragraphs, as they contain the core content of your essay. Ensure each paragraph follows a logical flow and connects back to the main focus of your essay.

Once you have completed your draft, take time to review and revise. Pay attention to grammar, spelling, and sentence structure. Ensure that your ideas are presented clearly and cohesively. Consider seeking feedback from others, such as teachers, family members, or friends, to gain different perspectives and improve your essay even further.

Step 5: Add Personal Reflection

In addition to presenting your goals and action plans, be sure to include personal reflections throughout your essay. Explain why achieving these goals is meaningful to you and how they align with your values and aspirations. By sharing your personal insights and emotions, you will create a more engaging and authentic essay.

Step 6: Edit and Proofread

Before submitting your essay, it is crucial to edit and proofread your work. Review your essay for any errors, both grammatical and typographical. Ensure that your ideas are coherent and logical, and that your writing flows smoothly. Consider using online grammar checkers or seeking assistance from a professional editor if needed.

Writing an essay about achieving your goals allows you to reflect on your aspirations, establish a concrete plan, and demonstrate your determination to succeed. By following the steps outlined in this guide, you can create a compelling essay that effectively communicates your goals and motivates both yourself and your readers.

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It's All You Boo

11 Fitness SMART Goal Examples for More Physical Activity

September 12, 2021 18 Comments

Looking for fitness SMART goal examples ? Need examples of SMART goals for physical activity ?

Setting SMART goals is one of the easiest ways to ensure you are successful at reach your health and fitness goals . Regular exercise and healthy eating can go a long way in improving health and lowering costs for insurance. 

Physical activity and exercise have many benefits.

• Decrease the risk for many chronic diseases
• Improve immunity
• Enhance sleep
• Improve mental health
• Increase energy
• Enhance overall well-being 

Taking care of your health is also important for lowering the costs of health insurance and life insurance . Your current health status can affect how much you pay, as well as how much you will need to use your health insurance.

Simply put, the better you take care of your health, the less it will cost you.

You can search online for term life insurance information and quotes to ensure you are getting the best option for your current situation. This article will discuss SMART goals for fitness and physical activity that can help you stay healthy, improve your energy levels, optimize your well-being, and lower your costs of insurance.

What is a SMART Goal?

A SMART goal is designed to set someone up for success. These goals should be focused on an area that you want to improve and include enough details to easily know if you are successful or not. 

SMART goals include the following components:

• S means specific. Your goal should have enough detail and be clearly defined so that anyone can recognize if you met it or not.
• M stands for measurable. A SMART goal should be easily measurable in a specific time period by days, minutes, or other units. You must define the beginning and end. 
• A means attainable or achievable. Your goal is meant to be attainable and achievable within the time frame you have established. 
• R stands for relevant or realistic. Your SMART goal should be relevant to your lifestyle and goals and should be something you can realistically accomplish. Some also define the R to stand for results-based, which means you should be able to see some measurable results. 
• T stands for timely or time-oriented. Setting time-oriented goals helps you stay on track and can include a duration or time length for success. Timelines are crucial for your SMART goal to keep you focused . 

The Importance of Physical Activity, Fitness, and Exercise

The terms physical activity, fitness, and exercise are generally used interchangeably. This is fine, although it is helpful to understand the difference between these terms while developing SMART goals. 

Physical activity is a more general term that describes physical movements of the body. It can be walking up and down the stairs, doing outdoor chores, or walking our dog. 

Exercise is more structured or planned than physical activity and is usually tied to a goal or outcome. We typically exercise to improve our health, wellness, or to enhance our physical fitness. 

Fitness or physical fitness is using types of exercise and physical activity to improve certain areas of fitness. These include cardiorespiratory endurance, flexibility, muscular fitness, or body composition. 

Different types of activities or exercises improve different areas of fitness. Running is an exercise that improves cardiorespiratory endurance. Yoga enhances flexibility , and weight training improves muscular fitness. 

You should try to do exercises and activities that improve all the components of fitness weekly to improve your overall health, well-being, and wellness . Setting one or more SMART fitness goals is the best way to make this happen.

Examples of SMART Goals for Physical Activity

What are some smart fitness goals? What is a good smart goal for PE? If your goals are more related to just improving your overall health and wellness, you will want to develop some targets for physical activity. 

How do you write a smart goal for fitness? Here are a few examples of SMART goals to improve physical activity to help you:

#1. I will take the stairs to the fifth floor of my office building three times a week instead of using the elevator for the next month. 

This SMART goal for physical activity is not necessarily exercise but does help you get a little more activity throughout the day by taking the stairs instead of the elevator. You will probably find the stair climb easier after a few weeks too, which means you are improving your cardiorespiratory endurance. 

#2. Everytime I go to the grocery store in the next three months, I will park in the last row of cars instead of right by the entrance. 

Again, this is not necessarily a SMART goal for fitness but can help improve your overall activity level. Just a small amount of walking can add up over time and can result in some small health benefits. 

#3. Four times a week after dinner, I will take the dog for a 30-minute walk around the neighborhood. 

This is another opportunity to get a little extra activity during the day. A 30-minute stroll is a great way to wind down or de-stress at the end of the day and gives you time with your favorite pooch. 

#4. When I brush my teeth in the morning and night for three nights a week, I will practice balancing on one foot for 60 seconds then switch to the other foot. 

This is a great SMART goal to help improve balance in adults. As we age, our balance tends to worsen, so having a goal to improve balance is important. This can easily be accomplished when we are doing another task, such as brushing our teeth or cooking.

What are Fitness Goals Examples? 

SMART goals for fitness are related more to the components of physical fitness like cardiorespiratory endurance, muscular strength or muscular endurance (also called muscular fitness), flexibility, or body composition.

Fitness goals should be designed to help you improve in some areas of fitness. 

How to Write a SMART Fitness Goal

Before writing a SMART goal for fitness, you need to decide what is most important to you. Are there areas of your fitness that you would like to improve? Are you a beginner that is just getting started with physical activity or getting back on track? 

SMART goals for fitness can be short-term or long-term. However, when you write out your goals, you will want to focus on the short-term goals first. Reaching your short-term goals will set you up to reach your long-term goals .

What are some SMART Fitness Goal Examples? 

Here is a list of seven fitness SMART goal examples to add to the four general physical activity ones from above. They are all perfect for setting short-term SMART goals for fitness.  

#5. For the next month, I will do 30 minutes of moderate-intensity walking four days a week. 

For a beginner, 30 minutes of walking is a great way to get back on track to improve your cardiorespiratory endurance. These walking sessions should be intense enough to increase your heart rate and breathing rate and doing so four days a week will result in cardiovascular, circulatory, and respiratory benefits.

#6. Over the next six weeks, I will participate in two sessions of strength training weekly, which will include two sets of 10 repetitions and 10 total exercises for the upper body, lower body, and core. 

A solid strength training program is beneficial for your muscular fitness, which helps improve the strength of your muscles and bones. This is a good SMART goal for a beginner and can include exercises that use dumbbells, machines, resistance bands, or bodyweight exercises. 

#7. For the month of August, I will do one 60-minute yoga class each week. 

This is a great goal to improve flexibility, manage stress, and improve spiritual wellness . A yoga class, whether online, streaming or in person, will help keep you accountable to meet this SMART goal. 

#8. Over the next four weeks, I will wake up at 6 a.m. three days a week and participate in one 30-minute streaming fitness class focused on yoga or strength training. 

If you have trouble fitting in your workout at the end of the workday, try getting up a little earlier to get it done. By waking up 30 minutes earlier, you are dedicating some time to your wellness in the morning . You can ease into the routine by doing it two or three times a week at first to allow yourself time to adjust. 

#9. I will begin an 8-week couch to 5k training program on Monday, July 1 that includes three runs per week. 

If you have a goal to complete a 5k race, a couch-to-5k training program is just for you. These programs are great for those who are inactive or seldomly active and make it so easy to stick to your SMART goal. By week 8, you will be race-ready.

#10. I will do 15 minutes of upper-body and lower-body stretches in the morning and afternoon to step away from my laptop and desk on Monday, Wednesday, and Friday for the next month. 

Taking just 15 minutes twice a day a few days a week to improve flexibility will help you move easier and keep your energy levels high. Stepping away from your desk will also help you stay energized and de-stress during busy days.  

#11. Starting on July 1, I will participate in two 45-minute boot camp classes each week for six weeks.

Scheduled classes at your fitness center or gym will help you stay accountable to meet your fitness goals. These are great to improve cardiorespiratory endurance, muscular fitness, and flexibility all in one.

More Tips for Setting SMART Fitness Goals

Smart goals for weight loss.

Many individuals set goals related to losing or managing weight. These are great goals to have, but make it difficult to set SMART goals. You should set targets or objectives to focus on your exercise routine and healthy eating habits , which will help lead to weight loss or weight maintenance. 

Instead of focusing on a goal that includes losing weight, try to focus on SMART goals for fitness or healthy eating. You will find that with the right goals in those two areas, you will find success in weight loss and weight management.

Personal Trainers and SMART Goals

Setting proper SMART goals is just one way to help individuals stay motivated to change health behaviors . If you don’t know where to start with SMART goals for physical activity, exercise, or physical fitness, you may want to consider getting a personal trainer. 

Your trainer can help you develop SMART goals based on your personal preferences, capabilities, and desired outcomes. A personal trainer can also help you stay accountable and teach the proper components of an exercise program and instructions on how to do different exercises.

How Physical Activity Affects Insurance 

Staying active and having a good fitness routine is important for lowering insurance rates. Physical activity helps lower the risk for many chronic conditions and helps prevent expensive medical visits. Life insurance rates are cheaper for those with no health concerns and health insurance out-of-pocket costs are lower when you are healthy.

Set SMART Fitness and Physical Activity Goals

SMART goals can be developed for any area of your life. You can use them to find success in your career, health, or physical activity. Anyone can benefit from setting SMART goals for health for improvements to your sleep, nutrition, or self-care routine.

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Sign up below to get your FREE SMART Goals Worksheet , form-fillable, and printable, and includes more examples to help you. 

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Don’t wait, get started today using these examples of fitness goals to help you set a SMART goal.

Don’t just set it, take action by moving your body. Even if it’s been a long time since you exercised , all that matters is what you do today.

What fitness SMART goal examples will you set?

More About Guest Contributor 

Melissa Morris writes and researches for the insurance comparison site, TheTruthAboutInsurance.com . She has a Master of Science degree in exercise science, is an ACSM certified exercise physiologist, and an ISSN certified sports nutritionist.

Last Updated on October 4, 2021

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Nadalie Bardo is here to help you slay your goals, so you can pursue your boss life with confidence + action. As the Founder of It's All You Boo, a personal development blog, she curates the very best content to keep you motivated and inspired to slay your goals in life and business. Her first book, Conquer Procrastination, is now available wherever books are sold, including Amazon and Barnes & Noble. Nadalie is also the creator of the Slay Your Goals Planner, the only planner dedicated to helping you actually achieve your goals.

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The Smart Goal-Setting Process: Motivation and Empowerment Essay

Introduction, smart objectives, smart career goals.

SMART goal-setting was first introduced by Dr. Edwin Locke in the 1960s (Griffin, 2017). According to Locke, setting goals that fit into the SMART criteria provided motivation and empowerment to people, which was crucial to ensure that the goals are achieved (Griffin, 2017). Today, SMART criteria are applied to the goal-setting process in many organizations, regardless of their size and area of business. The rules are universal and can also be applied to personal goals, which makes them an excellent tool for developing a career plan.

The first criterion emphasizes that goals need to be specific and relevant to the desired outcome (Joseph, 2017). Setting general goals may reduce motivation, as the path to achieving them becomes unclear (Joseph, 2017).

In order to achieve success in pursuing a goal, there has to be a way to measure success, which is why the second point of SMART goals theory is that the goals need to be measurable (Joseph, 2017). By measuring success, it is possible to monitor the progress towards the goal, which ultimately improves motivation.

The third criterion to be applied to goals is attainability. A goal that is impossible to achieve becomes a burden rather than an opportunity, as all the efforts put in by the person will not help him or her to attain the goal. If the goal is achievable, on the other hand, it is possible to devise a clear strategy to ensure that it is reached.

The next criterion emphasizes the need for the goal to be realistic, which means that a goal has to be set with consideration of the current circumstances. If the goal is set too high comparing to the current career level, reaching it will be hardly possible.

The final stage of goal-setting is ensuring that the goals are time-bound. Setting a definite time limit by which the goal has to be achieved creates a sense of urgency, which may become a substantial motivating factor.

My ultimate aim is to become a Registered Nurse. However, there are three main stages that have to be completed before I can reach the desired position.

Stage One: Graduate from Regis Health Care Administration

The first step in my career plan is to graduate from Regis College with a degree in Health Care Administration. In order to do that, I need to complete all of the program requirements and courses, which is a specific objective. The goal can be easily measured, and the result of completing the goal will be receiving a Diploma that marks the successful ending of the course. I believe that this aim is also attainable, as I am working towards completing the course and so far my grades have been acceptable. Completing this stage of the plan is realistic, as the goal is set based on my current level of education and abilities. Finally, the expected time of completion is Summer 2018, which makes the goal time-bound.

Stage Two: Enroll in an Accelerated Nursing Program

After I receive my certificate in Health Care Administration, I will need to enroll in a nursing program to continue my nursing education. I plan on applying for an accelerated nursing program at Regis, Metro, or Denver School, which is a specific objective. Acceptance into the program will be the ultimate measure of success, which means that the goal is measurable. It is also attainable and realistic, as it is the next step after I graduate from my HCA program; I am aware of the requirements of these schools and believe that I can attain the results needed for acceptance. Finally, the anticipated start of the program is in Fall 2018, which sets a specific time limit for the goal.

Stage Three: Work as an RN in Sandalwood Rehabilitation Center

The ultimate goal of my career plan is to achieve an RN position at Sandalwood Rehabilitation Center, where I currently work as a CNA. This aim is specific, as it mentions the position and place of work. The goal is also measurable, as I will know when I receive this position. The goal is attainable, as I have been successful in my work here so far and I believe that upon completion of the nursing course, I will be accepted to work as an RN. The aim is also realistic as I understand the requirements of the position and the path to achieving certification. Finally, the time limit of the goal will be estimated as soon as I complete the second stage of the plan, as it depends on the length of the nursing program that I will complete. As soon as I receive the certification, I believe it will take me up to six months to gain an RN position.

Overall, I believe that separating my career plan into three SMART goals is a useful practice to gain more understanding of how to achieve the ultimate career aim. SMART goal-setting ensures that the goals are not unrealistic, which provides more motivation to work towards the goals. I feel that my current abilities and the chosen path of development will help me to reach my final goal and to receive an RN position at Sandalwood Rehabilitation Center.

Griffin, D. (2017). The SMART goal-setting process . Web.

Joseph, C. (2017). Elements of S.M.A.R.T. goal setting . Web.

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IvyPanda . 2024. "The Smart Goal-Setting Process: Motivation and Empowerment." April 18, 2024. https://ivypanda.com/essays/the-smart-goal-setting-process/.

1. IvyPanda . "The Smart Goal-Setting Process: Motivation and Empowerment." April 18, 2024. https://ivypanda.com/essays/the-smart-goal-setting-process/.

Bibliography

IvyPanda . "The Smart Goal-Setting Process: Motivation and Empowerment." April 18, 2024. https://ivypanda.com/essays/the-smart-goal-setting-process/.

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How to Achieve Your Fitness Goals Essay

Are you struggling to achieve your fitness goals and need guidance? In this article, we will explore the key components of achieving your fitness goals with a focus on creating a personalized plan, overcoming challenges, utilizing support systems, tracking progress, and adjusting goals as needed.

By understanding the importance of setting fitness goals and following a structured approach, you can increase your chances of success in reaching your desired level of health and wellness. This “ how to achieve your fitness goals essay ” will provide you with practical advice and strategies to help you on your journey to a fitter and healthier lifestyle.

Setting fitness goals is essential for maintaining motivation and focus on improving overall health. By adopting the SMART goal-setting framework (Specific, Measurable, Achievable, Relevant, Time-bound), individuals can create clear and actionable targets. We will delve into the process of setting SMART fitness goals that are tailored to individual needs and preferences.

Additionally, we will address common challenges that individuals face when pursuing their fitness goals such as motivation, time constraints, and plateaus. These obstacles can hinder progress but learning how to overcome them is crucial for long-term success. Utilizing support systems such as accountability partners, workout buddies, and professional guidance can provide the necessary encouragement and guidance through difficult times. Stay tuned for practical tips on how to navigate these challenges effectively.

Table of Contents

Setting SMART Fitness Goals

When embarking on a fitness journey, it is crucial to set clear and achievable goals. One effective way to do this is by following the SMART criteria, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound. By adhering to these principles, individuals can increase their chances of success and stay motivated throughout their fitness journey.

The first step in setting SMART fitness goals is to be specific about what you want to achieve. Instead of a vague goal such as “getting fit,” it is more effective to define exactly what “fit” means to you. This could involve aspects such as losing a certain amount of weight, improving endurance or strength, or fitting into a particular clothing size. The more specific the goal, the easier it becomes to create a plan of action to achieve it.

Once the goal has been defined with specificity, it should also be measurable. This means identifying how progress will be tracked and measured over time. For example, if the goal is weight loss, setting a target number of pounds to shed within a certain timeframe provides a clear metric for success. Having measurable goals allows individuals to assess their progress regularly and adjust their approach if necessary.

In addition to being specific and measurable, fitness goals should also be achievable and realistic. It is important for individuals to consider their current level of fitness, lifestyle constraints, and any other factors that may impact their ability to reach these goals. Setting unattainable goals can lead to frustration and demotivation. By setting achievable objectives that align with individual capabilities and resources, individuals can set themselves up for success from the start.

Overall, understanding how to set SMART fitness goals plays an integral role in achieving long-term success in personal health and wellness journeys. By following these guidelines and taking the time to personalize each aspect of goal-setting accordingly will significantly increase one’s likelihood of accomplishment – no matter how big or small the objective may seem at first glance.

Creating a Personalized Fitness Plan

When it comes to achieving fitness goals, a crucial step is creating a personalized fitness plan that caters to individual needs and preferences. This involves tailoring workouts and diet to ensure that they align with the specific requirements and desires of each person. By customizing a fitness plan, individuals can increase their chances of success and make the journey towards their goals more enjoyable and sustainable.

Assessing Individual Needs and Goals

The first step in creating a personalized fitness plan is to assess individual needs and goals. This includes taking into account factors such as current physical condition, medical history, personal preferences, and desired outcomes. It’s important to consider what types of exercise are enjoyable or manageable, as well as what dietary changes are realistic and sustainable for the long term.

Tailoring Workouts

Once individual needs and goals have been identified, the next step is to tailor workouts accordingly. This may involve choosing specific types of exercise that cater to personal preferences, such as yoga for flexibility or weight training for muscle building. Additionally, the intensity and frequency of workouts should be adjusted based on individual fitness levels and capabilities.

Customizing Diet

In addition to tailoring workouts, it’s essential to customize diet plans in accordance with individual needs. This could mean incorporating specific dietary restrictions or preferences, such as vegetarianism or gluten intolerance. It also involves determining the ideal balance of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals) based on individual health requirements.

By personalizing both workout routines and dietary plans, individuals can optimize their fitness journey according to their unique circumstances while increasing their likelihood of achieving their desired results.

Overcoming Common Challenges

One of the biggest hurdles in achieving fitness goals is staying motivated. It’s important to remember that motivation may fluctuate, and that’s completely normal. To combat this, it can be helpful to set smaller, actionable goals along the way to keep morale up.

Additionally, finding a workout routine or form of exercise that is enjoyable can make a big difference in maintaining motivation. This could be anything from trying out new activities like dance classes or hiking, to simply switching up the playlist during a run.

Time constraints are another common challenge when it comes to reaching fitness goals. With demanding work schedules and busy personal lives, finding time for exercise can be tough.

However, prioritizing fitness and scheduling workouts into your daily routine can help ensure that they don’t get pushed aside. Whether it’s waking up early for a morning jog or hitting the gym right after work, making exercise a non-negotiable part of your day can make a significant impact on achieving your fitness goals.

Plateaus can also pose a frustrating roadblock while working towards fitness goals. These periods of stagnant progress can leave individuals feeling discouraged and unmotivated. However, it’s important to remember that plateaus are natural and happen to everyone at some point.

The key is to stay persistent and patient during these times by mixing up your workout routine, tweaking your diet, or seeking guidance from a fitness professional. By remaining dedicated and open-minded during plateaus, you will eventually break through and continue progressing towards your end goal.

Utilizing Support Systems

Embarking on a fitness journey can be challenging, but having the right support system in place can make all the difference. One of the most effective ways to stay motivated and committed to your fitness goals is by finding accountability partners. Whether it’s a friend, family member, or colleague, having someone to share your progress with and hold you accountable can provide the necessary encouragement and push to stay on track.

In addition to accountability partners, having workout buddies can also be beneficial. Exercising with a friend or joining group fitness classes not only makes workouts more enjoyable but also fosters a sense of camaraderie and healthy competition. This can lead to increased motivation and commitment to regular exercise routines.

Moreover, seeking professional guidance from personal trainers, nutritionists, or wellness coaches can provide expert advice and personalized support tailored to individual fitness goals. These professionals can offer valuable insights, design customized workout plans, provide nutritional guidance, and help navigate through challenges that may arise along the way.

Lastly, online communities, social media groups, and fitness forums can also serve as support systems for individuals on their fitness journey. Connecting with like-minded individuals who share similar goals can offer encouragement, inspiration, and a sense of community that helps in staying focused on achieving your desired fitness outcome.

Tracking Progress

Once you have set your SMART fitness goals and created a personalized fitness plan, it is important to track your progress to ensure that you are on the right path towards achieving your objectives. Tracking your progress allows you to see how far you have come, stay motivated, and make any necessary adjustments. Here are some ways to effectively monitor your success:

• Fitness Journals: Keeping a detailed record of your workouts, dietary habits, and overall well-being in a fitness journal can provide valuable insight into what is working and what may need improvement. By documenting your daily activities and feelings, you can identify patterns and make informed decisions about your fitness journey.
• Apps: In today’s digital age, there are countless fitness apps available that can help you track various aspects of your health and wellness. From calorie counters and step trackers to workout planners and progress photos, these apps offer convenient tools to monitor your progress anytime, anywhere.
• Measurements: Taking regular measurements of key indicators such as body weight, body fat percentage, muscle mass, and physical performance can give you tangible data to evaluate your advancements. This quantitative feedback can guide you in refining your fitness plan and setting new targets.

By utilizing these tracking methods, you can gain valuable insights into how certain behaviors impact your progress towards achieving your fitness goals essay. Remember that consistency is key when tracking progress as it allows for accurate assessments over time. Additionally, being open to making changes based on the feedback from these tracking methods will ultimately lead to greater success in reaching your desired outcomes.

Adjusting Goals as Needed

When embarking on a fitness journey, it is crucial to understand that circumstances can change, and so can our goals. Adapting to these changes is essential in order to maintain progress and keep moving forward. Here are some tips on how to adjust your fitness goals as needed:

• Reflect on Your Current Situation: Take some time to assess where you are in your fitness journey. Have there been any changes in your lifestyle, schedule, or priorities? Are there new challenges or obstacles that have arisen?
• Reassess Your Goals: Once you’ve reflected on your current circumstances, revisit your fitness goals. Are they still relevant and achievable based on the changes you’ve identified? Do you need to modify them to better fit your current situation?
• Set New Milestones: If your circumstances have shifted significantly, consider setting new milestones that align with your updated goals. These smaller, more manageable targets can help keep you motivated and focused as you work towards your overarching fitness objectives.

It’s important to remember that adjusting your goals does not mean giving up or losing sight of what you want to achieve. Instead, it demonstrates adaptability and a willingness to continue working towards improved health and wellness, even when faced with challenges.

In addition, seeking guidance from a professional such as a personal trainer or nutritionist can be invaluable during this process. They can provide personalized support and help you navigate through adjustments in your fitness plan effectively. Remember that flexibility is key in maintaining long-term success on your fitness journey.

Celebrating Milestones

Achieving fitness goals is a journey that requires commitment, dedication, and hard work. Along the way, it’s essential to recognize and celebrate the milestones and achievements reached. Celebrating these accomplishments not only provides motivation but also reinforces the positive behaviors and habits that have led to success.

Recognition of Achievements

Recognizing achievements can take many forms, such as reaching a weight loss goal, achieving a personal best in a workout, or successfully completing a fitness challenge. Acknowledging these milestones can boost confidence and self-esteem, reinforcing the progress made towards larger fitness goals.

Rewarding Yourself

In addition to recognition, it’s important to reward yourself for meeting your fitness milestones. This could include treating yourself to something you enjoy, such as a massage or a new workout outfit. By establishing rewards for reaching specific goals, you create further motivation to continue making progress on your fitness journey.

Celebrating With Others

Sharing your achievements with friends, family, or fellow gym members can also be incredibly rewarding. Whether it’s announcing your progress on social media or celebrating with loved ones at home, involving others in your triumphs can help strengthen your support system and build lasting connections with those who encourage and uplift you on your fitness journey.

By recognizing and celebrating milestones along the way toward achieving your fitness goals essay, you reinforce positive behaviors and maintain motivation to continue making progress. It’s important to remember that every step forward is an accomplishment worth acknowledging and celebrating.

In conclusion, achieving fitness goals is a journey that requires dedication and persistence. By setting SMART fitness goals that are specific, measurable, achievable, relevant, and time-bound, individuals can create a clear roadmap for success.

It is crucial to tailor workouts and diet to individual needs and preferences in order to create a personalized fitness plan that will be sustainable in the long run. Overcoming common challenges such as motivation, time constraints, and plateaus may require seeking support from accountability partners, workout buddies, or professional guidance.

Tracking progress through fitness journals, apps, and measurements can provide valuable feedback to make adjustments as needed. It is important for individuals to remember that it is okay to revise their goals according to changing circumstances. Celebrating milestones along the way can provide the encouragement needed to stay committed on the fitness journey. Ultimately, staying persistent in pursuit of fitness goals will lead to a healthier lifestyle and an improved sense of well-being.

In this “ How to Achieve Your Fitness Goals Essay ,” readers have gained valuable insights into the importance of establishing fitness goals and the steps necessary for accomplishing them. While challenges will undoubtedly arise along the way, with commitment and persistence, anyone can achieve their desired level of fitness.

By following the outlined guidelines of setting SMART goals, creating personalized plans, utilizing support systems, tracking progress, adjusting goals as needed, and celebrating milestones; individuals can overcome obstacles on their way toward improving their physical health and well-being. Remember that it is never too late to start working towards your fitness objectives – stay focused and keep pushing forward.

Frequently Asked Questions

How do you achieve your fitness goals.

Achieving fitness goals requires dedication, consistency, and a well-designed plan. This may involve setting specific, measurable, attainable, relevant, and time-bound (SMART) goals, following a balanced exercise routine, maintaining healthy eating habits, and staying committed to the process.

Why Is It Important to Set a Fitness Goal Essay?

Setting fitness goals is important because it provides a clear direction and purpose for one’s fitness journey. It helps individuals stay motivated, measure progress, and track their achievements. Moreover, having clear fitness goals can promote discipline and commitment to maintaining a healthy lifestyle.

How Do You Achieve Lifelong Fitness Goals?

Achieving lifelong fitness goals involves making sustainable lifestyle changes. This includes finding physical activities that are enjoyable and sustainable in the long run and incorporating them into daily routines. Additionally, prioritizing overall wellness by getting enough rest, managing stress levels, staying hydrated, and nurturing social connections can contribute to lifelong fitness success.

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3 Superb Santa Clara University Essay Examples

What’s covered:, essay example 1 – ethical dilemma (food waste).

• Essay Example 2 – Ethical Dilemma (Healthcare in Latin America)
• Essay Example 3 – Why Santa Clara?
• Where to Get Feedback on Your Essay

Santa Clara University is a private Jesuit university in California. The acceptance rate is around 50%, so it’s important to write strong essays to help your application stand out. In this post, we’ll go over some essays real students have submitted to Santa Clara University and outline their strengths and areas for improvement. (Names and identifying information have been changed, but all other details are preserved).

Alexandra Johnson , an expert advisor on CollegeVine, provided commentary on this post. Advisors offer one-on-one guidance on everything from essays to test prep to financial aid. If you want help writing your essays or feedback on drafts, book a consultation with Alexandra Johnson or another skilled advisor. 

Please note: Looking at examples of real essays students have submitted to colleges can be very beneficial to get inspiration for your essays. You should never copy or plagiarize from these examples when writing your own essays. Colleges can tell when an essay isn’t genuine and will not view students favorably if they plagiarized. 

Read our SCU essay breakdown for a comprehensive overview of how to write this year’s supplemental essays.

Prompt: At SCU, we push our students to be creative, be challenged, and be the solution. Think about an ethical dilemma that you care about that our society is currently facing. This can be something happening in your local community or more globally. How can an SCU education help you prepare for and address this challenge? (150-300 words) 

When I am not studying or filling out college applications, you can find me in the kitchen trying a new recipe and experimenting with ingredients. Spending so much time cooking made me aware of the massive amount of food waste that I produce. So I changed my behavior; I now plan ahead the recipes I make to ensure that all ingredients will be used, only buy what I need for the week, and freeze leftovers for future use. Making these changes wasn’t easy. It makes me wonder how much harder it must be for larger institutions to scale up these solutions.

In my research of Santa Clara University, I came across the Food Recovery Network at SCU that aims to fight the same concerns I experience while in the kitchen. This community of dedicated students proves that there are possible ways to reduce food waste on large scales. I can contribute to help address this familiar challenge by involving myself with this network and the courses SCU offers in sustainable food systems. Additionally, SCU leads by example; their efforts in attaining food sustainability are inspiring to me as a potential student. They purchase locally grown produce and follow the Monterey Bay Aquarium Seafood Watch program for their dining services. Broadening its impact, SCU has made it a goal to become a zero-waste campus aligning with my values of sustainability to aid our environment. A university that shows this much care to attaining sustainable food options and reducing food waste is the perfect place for me to help be the solution.

What the Essay Did Well

This writer did a great job choosing an ethical dilemma to write about that they care about and that uniquely connects to Santa Clara University, which is exactly how you want to respond to a global issues prompt . Based on the anecdote about cooking at the beginning of the essay, it’s clear that food waste is an important ethical issue in the writer’s personal life. They describe working to change their behavior to address the issue after discovering that it was a problem through something they love, cooking! It was smart of the writer to use this as an opportunity to share a hobby that they may not have had the opportunity to include elsewhere on their application. 

The essay is also clearly written and does a great job of providing details about why the writer wants to go to Santa Clara University. The second half of the essay answers the part of the prompt that asks: “How can an SCU education help you prepare for and address this challenge?” This half is written like a “Why This College?” essay, but narrowly focused on the college’s connection to the ethical dilemma discussed in the essay.

In a “Why This College?” essay, it’s important to use specific details. That’s exactly what the writer does here when they mention the Food Recovery Network and SCU’s adherence to the Monterey Bay Aquarium Seafood Watch Program. Mentioning these programs shows that the student has done their research on Santa Clara University, which goes a long way in showing that they want to be a student there!

Finally, the ethical dilemma that the writer chose is great. This essay shows that an interesting and unique topic doesn’t have to be so specific that the reader has never heard of it; rather, it’s something specific that the reader has a personal connection to and could connect to their interest in attending Santa Clara. 

What Could Be Improved 

One part of this essay that the writer could improve is the ending. They share an ethical issue they care about, why they care about that issue, and what the school is doing to address the issue. Then they end with, “A university that shows this much care to attaining sustainable food options and reducing food waste is the perfect place for me to help be the solution.” This response answers the prompt; however, the writer could have strengthened the ending by connecting SCU’s work back to the writer’s own future and goals. 

An alternate conclusion sentence could mention how the writer plans to use the knowledge that SCU would give them to address food waste. This would allow the writer to remain the focus of the essay, rather than the focus at the end being on SCU’s programs to tackle food waste. Because while this is an essay about the student’s views and ethics, it’s also a chance for the student to share more about themself with the admissions officers. 

Finally, the writer is currently under the word count. While it is okay to be under the word count, the writer could use this space to improve their conclusion. They could mention any ideas that they have for how SCU could better address the problem of food waste. Currently, what the school does well is included, which is great. However, if the writer chose to share their own ideas at the end, then it would help the reader better imagine a few ways that the writer will be a positive addition to the Santa Clara community. 

Prompt 2 – Ethical Dilemma (Healthcare in Latin America)

“Coca-cola da más vida”, but does it really? In towns like San Cristóbal de las Casas, Chiapas, Mexico coca-cola can be found easier, at relative cost, and safer to drink than water leading to high levels of consumption. As imagined, such consumption has caused devastating health effects throughout Chiapas. In these under-resourced communities, the diabetes crisis has become a leading cause of death and its treatment has brought upon ethical dilemmas. Clinicians in these areas are forced to make life-saving or fatal decisions with minimal resources or support. With having family members in Mexico, the thought of losing them due to simple issues like dosage amounts is truly heartbreaking. Santa Clara’s fast-paced quarter system will allow me to pursue a major in bioengineering, biomolecular track, and a minor in Spanish and public health. Classes like Evidence-Based Public Health, Engineering World Health, and Medicinal Chemistry and Drug Design I & II, will provide me with a strong foundation for truly understanding the issues behind our world’s leading health problems and effectively advocating and helping to engineer new medicines in the US and Latin America. Also, the university’s strong focus on global engagement will allow me to go on cultural immersions to widen my perspective and engage in international internships to deepen my understanding of healthcare and medical research around the globe. Besides the amount of opportunity available for me overseas, the Santa Clara campus is oozing with its own. I can become involved with on-campus bioengineering research on topics such as protein engineering or utilize Handshake and the Career Center to apply for internships in Silicon Valley. No matter where my experiences at Santa Clara take me, I will apply the knowledge I received to create a world where we are one step closer to eliminating the medical disparities between us.

This “global issues” essay starts off with a strong hook, which immediately draws us in to the student’s topic. The level of detail, such as the specific entry point of San Cristóbal de las Casas and its unique problems, are both effective ways to make this essay shine out of a sea of other responses, right from the very beginning. Additionally, the author’s distinctive approach to answering the question helps present them as a passionate and sophisticated storyteller with deep knowledge and care for this issue.

The student also does a great job of citing highly specific details throughout their response. For example, naming specific classes that will set this applicant up for success is a great touch that shows this student did their homework on what at Santa Clara would aid them in their journey of solving this issue. They also show an understanding of Santa Clara’s bigger picture values, such as global engagement, which demonstrates that the author can think on both a large and small scale.

While this student does a great job of considering everything from particular classes to studying abroad, they also don’t limit themselves to imagining their life on campus. They also think beyond their college career, when they talk about utilizing Santa Clara’s alumni network and connections to position themselves well for internships and postgrad life. Colleges like to know that you have future plans, and will one day be an alum that they can be proud of. This student shows them that they’re prepared to take full advantage of their Santa Clara education not only on campus, but throughout their life.

The flow of this essay could be improved with the help of an editor or peer reviewer. Some of the sentences are awkward, and there are some grammar errors present. For example, “…will allow me to pursue a major in bioengineering, biomolecular track, and a minor in Spanish and public health” should read “…and minors in Spanish and public health.”

Additionally, in the line “Classes like Evidence-Based Public Health, Engineering World Health, and Medicinal Chemistry and Drug Design I & II, will provide me with a strong foundation for truly understanding the issues behind our world’s leading health problems and effectively advocating and helping to engineer…” there should be a “for” after “advocating.”

While these flaws don’t ruin the essay whatsoever, polishing it up would present the student in an even better light, as a student who is not only talented, but also detail-oriented. Finally, also on a structural level, this essay would look cleaner on the page if it were split into at least three paragraphs. Having just one big block of text is a little hard on the eyes, and using multiple paragraphs also makes the presentation of your ideas more organized, as it clearly shows your reader where one point ends and the next one starts.

For example, they could have one paragraph focused on introducing the issue, one on the academic resources at Santa Clara, and one on the university’s value of global engagement. That structure would allow the reader to focus on each point, one at a time, rather than getting all the information dumped on them at once.

Prompt 3 – Why Santa Clara?

When I started my college search, I could only envision myself at a big college 2 hours away from home. Santa Clara University was the school that changed it all. The moment my eyes landed on the site, everything clicked. From the small class sizes that would allow me to engage and form connections with my classmates and professors to the large state of California that is filled with opportunity; it all seemed to attract me. Though it’s a school small in size, the spirit and clubs are large in number. From clubs like Bread Lovers Club to Biomedical Engineering Society, the variety and diversity entices me. There are clubs like Together for Ladies of Color, where I will be an indispensable member who empowers the women around me. Furthermore, weekly Sunday mass will help me strengthen my connection with God and develop a good headspace for the new week so I can work hard and thrive in my classes and outside commitments. Overall, I will be a Bronco that works hard not only for herself but to better the community around her. I am devoted to becoming a Bronco alumnus working to change the world ad majorem dei gloriam.

This prompt is an example of the “Why This College?” prompt, which is best answered by doing some research and providing specific reasons for why the school you’ve chosen is the school for you. This applicant does an excellent job of answering that question, by talking about both academic considerations, like class sizes, and clubs and extracurricular activities, like Bread Lovers Club or attending Mass.

Through the examples provided, we get to know the author a bit more, which is another strength of this essay. Rather than only talking about aspects of Santa Clara that would appeal to anyone, this writer shows her unique interests through her selection of more personal aspects of the school. From this essay, we learn that the student is a woman of color who also attends church, loves bread, and is passionate about improving herself and her community. This means that the admissions committee isn’t just learning about what she loves about their school; they’re also learning what Santa Clara might gain by admitting her.

One thing that would strengthen this essay is being as specific about the academic draw of Santa Clara as the non-academic side, as that would give us an even clearer sense of the student’s personality. The prime location and small class sizes are attractive aspects of Santa Clara, but they don’t give us much information about the applicant. Almost anyone would be excited about these benefits, so they’re too general for this kind of essay.

In the same vein, these facts are self-evident, in the case of the location, or something that can be found at many other colleges, in the case of the small class sizes. This kind of prompt exists so that you can show off your research skills and deep knowledge of that school. Admissions teams read countless essays that talk about the most common compelling attributes of their school, so instead try to choose elements that will make you stand out as an applicant who is both unique and engaged.

Additionally, this essay could benefit from an anecdote to anchor it. While the image of stepping on campus is powerful, it’s one shared by many applicants who have had the opportunity to tour. Even a sentence or two describing a more personal moment that connects the student to Santa Clara would help illustrate that her future plans are rooted in her current life or values.

For example, after the line “From clubs like Bread Lovers Club to Biomedical Engineering Society, the variety and diversity entices me,” she could say something like “During the pandemic, I went a little overboard with the breadmaking trend, so I designed my own bird feeder so I didn’t have to throw out the bits my family couldn’t finish. Santa Clara is just the place for me to continue making these kinds of quirky connections between my interests.”

This addition would put the writer over the word count, so she would have to make cuts elsewhere in the essay. That’s okay, though, as it’s better to include fewer details about the school, but take the time to explain your personal connection to them, then to just pack in as much as possible.

If you don’t have an anecdote that fits with the aspects of Santa Clara that appeal to you, consider imagining what your future on campus would look like and describing that. Solid images or ideas (for example, imagining some of the hymns you might sing in Mass), versus stated commitments, help admissions teams better picture you on campus, and create a more dynamic essay structure, even within the limited space allowed for these short supplements.

Finally, like in the previous essay, the student’s writing would flow more smoothly with a paragraph break or two. For example, starting a new paragraph with “Though it’s a school small in size” would make sense, as here, the writer is pivoting from talking about her initial draw to Santa Clara, to more specific features of the school that are intriguing to her.

Where to Get Feedback on Your Essay 

Do you want feedback on your Columbia University essays? After rereading your essays countless times, it can be difficult to evaluate your writing objectively. That’s why we created our free Peer Essay Review tool , where you can get a free review of your essay from another student. You can also improve your own writing skills by reviewing other students’ essays.

If you want a college admissions expert to review your essay, advisors on CollegeVine have helped students refine their writing and submit successful applications to top schools. Find the right advisor for you to improve your chances of getting into your dream school!

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