SMART goals - 3 steps to writing a fitness smart goal

SMART goals – 3 steps to writing a fitness smart goal

In this blog, You’ll learn three steps to writing a fitness smart goal.

Whether you are training to be a fitness professional and need this to complete your PT csestudy, or if you are already qualified, this video and blog will transform the goals you set with clients – without overcomplicating things:

Watch the video below for a full picture of all three steps:

SMART goals – 3 steps to writing a fitness smart goal

SMART goals: 3 steps to writing a fitness smart goal

Step 1: The Big Picture

You first need to find out what their long-term goal is or their aspirations. When you ask your client this, you will probably get a broad goal like “to get fitter” or “to lose weight”.

Your job is to dive deeper and get to the juicy reason why they want that goal, to do that you can use these three questions:

  1. Why do you want X goal?
  2. What will this achievement allow you to do/ feel?
  3. What impact will this goal have on your future self?

You are looking for an emotional hook, or a deep reason for wanting to achieve this goal … you may even find the goal changes or refines itself as you ask all three questions.

A long-term goal is usually 4 months +, so set a specific time frame.

Step 2: Chunk it up

Now you know what they want to achieve in the longterm, you can ascertain what they want to achieve in the short and medium term.

Short and Medium-term goals do not need to be a linear breakdown of a long-term goal, but they need to HELP you achieve the long-term goal!

There are two ways to chunk it up:

Example of linear chunking:

Long = 20kg in 20 weeks , Medium = 10kg in 10 weeks, Short = 5kg in 5 weeks

Example of stepping stones:

Long = 20kg in 20 weeks, Medium = Moderate exercise 4 x per week, Short = Eat 5 Fruit and Veg per day

Most clients will get much more from a stepping-stone version of chunking their goals because it offers a variety of focus. This is also great for you because it focuses your training and advice into specific chapters (or mesocycles)

You also need to set a time frame for each of the short, medium and long-term goals:

Example time frames:

Long = 16 weeks +

Medium = 4-16 weeks

Short = 1-4 weeks

Step 3: Be SMART

The SMART acronym is used a lot, and that’s because it adds huge clarity to setting meaningful goals. Let’s explore SMART in a bit more detail.

What is a SMART goal?

S = Specific

M = Measurable

A = Achievable

R = Realistic

T = Time Framed

So, what does this mean for you if you are writing a fitness SMART goal?

Take one of your short, medium or long-term goals, and follow along below. Here we explain what to write for each part of the acronym and give an example of Mary’s nutrition goal:


What is the goal – include what will be achieved, the time frame and how it will be measured.

“Mary will eat 5 fruit and veg per day for 2 weeks, and I will measure using a food diary”


How will you measure the achievement of the goal? and When?

“I will measure Mary’s food intake using a food diary at week 0 and week 2”


Why is this achievable according to national guidelines?

“It is achievable for Mary to eat 5 Fruit and Veg per day, as this is in line with NICE guidelines”


Why is it realistic for your client to achieve this?

(Consider their barriers)

“It is realistic for Mary, as she already eats 3 Fruit and Veg per day, and can swap her snacks”


What time frame are you working to? When will you re-measure?

“This goal will be achieved in 2 weeks”


Are you up for a challenge? Write a SMART goal in the comments below using the structure we show you in this blog and video. I look forward to reading your goals and replying to any questions you have

Need help with your goals and casestudy?

Our FIT-Progressions online programme breaks down all sections of your Level 3 PT casestudy including goals, so you can complete it without overwhelm and pass on your first submission.

Plus you learn how to periodise your planning and learn all of the training systems to allow for logical progressive overload so your client can get their goal every time.

>>>> Join us for FIT-Progressions here

Become a knowledgeable and confident FITPRO, with a clear strategy to get results with your clients every time.

There’s no more self-doubt. There’s no more guessing what to plan or how to get client results. FIT-Progressions has 8 modules and 18 video tutorials that guide you through every stage of your Level 3 Personal Trainer case study, and how to work with clients effectively.

This is for you if you’re…

  • struggling to complete your coursework for PT, Yoga, or Pilates
  • a newly qualified FITPRO that feels stuck or overwhelmed
  • unsure where to start when planning a client session
  • worrying about applying your course knowledge with a real client
  • doubting you could get results and lack structure to client packages
  • anxious and confused about how to get found and get busy

Click the link to find out more and join us:

Dedicated To more

Hayley “writing a fitness smart goal” Bergman

Parallel Coaching

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2 thoughts on “SMART goals – 3 steps to writing a fitness smart goal”

  1. Laura Petterson

    Client will aim to lose 3 stone in 6 months. 7lbs by first month, 1.5 stone after 1 month and 3 stone by 6 months.
    Will take body measurements and weight. (Tape measure/scales)Record and check every 4 weeks.
    It is achievable as this is in line with NICE guidelines 1-2 lbs per week. Client aims to lose 7lbs a month
    It is realistic for client as she has more time now, motivation, already started cook healthy meals and walk instead of drive.
    Time frame is lose 3 stone in 6 months, I will measure every 4 weeks. This goal will be achieved in 6 months

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