Have you made a New Year’s resolution? The beginning of the year is a great time to reflect- on what we have achieved, what we want to achieve, and how we will achieve it. All too often, we make goals and abandon them, usually before January is even over. Here are some tips for making SMART goals and sticking to them in 2025!

Remember SMART Goals

SMART is an acronym for:

• Specific: Be clear about what you want to achieve.
• Measurable: Track your progress with concrete numbers or milestones.
• Achievable: Set challenging but realistic goals, given your current situation.
• Relevant: Ensure the goal aligns with your values and long-term objectives.
• Time-bound: Create a realistic deadline to hold yourself accountable.

Here are some tips to make SMART goals in the New Year:

Start with a Clear Vision

Why do the goals you make matter to you? The first step to set you up for success this year is to get clear on what you truly want. Instead of vague goals like “get fit” or “eat healthier,” dig deeper to understand why these goals matter to you. Goals rooted in your personal values will keep you motivated and focused. Here are some questions you can ask yourself that will help you find goals that align with your personal values:

• Why do I want to achieve my fitness goals? Do I want to improve my heart health through exercise? Do I improve my mental health through exercise? There are so many reasons to work out!
• How will reaching my fitness goals improve my quality of life? You may want to get stronger so you can pick up your grandkids more easily or bring in groceries without help. Functional fitness is designed to help you better navigate life’s daily challenges!
• How will I feel while I’m reaching this goal? Will I feel empowered? Will I feel mentally healthier? Focusing not only on the target but how you will feel along the way will help keep you motivated and remind you why you are doing it. Creating a strong emotional connection with your goals will make overcoming obstacles along the way easier.

Break Your Goals Down into Small, Actionable Steps

Once you’ve defined your overarching goals, break them down into smaller, manageable steps. Look at each step as a goal in itself! For instance, if you want to begin your fitness journey and become healthier overall, instead of becoming overwhelmed, plan out what you want to do and how you will do it. Don’t expect to realistically commit five days a week for an hour each day to weightlifting right away. That sounds amazing, and you’ll get there eventually, but it’s ok to start small! Instead, commit to at least two days for the first few weeks and maybe less than an hour each time. You don’t want to burn yourself out. Plan to increase your frequency and intensity from there (how quickly you progress will depend on your individual needs, so resist comparing your journey to someone else’s; talk to a personal trainer if you aren’t sure!). 

Writing down your workout progress is a great way to track how far you’ve come and write little goals you can achieve along the way! I like to track my workouts, how much weight I can lift, and how I feel before and after each session. Looking into the future, I will write down smaller goals I know I can achieve, such as adding ten pounds to a deadlift set. It is a smaller goal that I can have a specific date to reach, which helps hold me accountable. And each goal I reach builds momentum for more success!

Create a Plan and Stick to a Routine

Great, you have a clear vision for your goals and why you have them. You’ve broken them down into actionable steps and are ready to hit the ground running! Now, you have to make them a habit. Write down what days and when you plan to go to the gym (and remember it’s ok to start small). Write down what you want to do each day (such as leg day, core, cardio, etc), and stick to it. Even if you know you can’t give it your all that day, go anyway! Something is better than nothing; more importantly, it’s about building habits. Building sustainable habits is what ensures long-term success! 

Stay Accountable

Reaching your goals is easier with the help of others, and there is nothing wrong with asking for a little help staying accountable. Sharing your goals and plan with friends and family is a great way to keep yourself accountable. One of your friends might even want to join you! Joining a fitness community is a great way as well, you’ll make friends who will likely share the same or similar goals as you! The social aspect of finding an accountability buddy or a fitness community makes staying on track easier and more fun!

Realize that Sometimes You Need to Embrace Flexibility and Adaptability

Life can be unpredictable, and sometimes things are out of your control. Based on new circumstances, you may need to adjust how you go about reaching your goals, or you may need to adjust your goals altogether. That’s ok. Be flexible enough to adapt and pivot when necessary, but don’t let it be an excuse to give up entirely. If your original goal feels too big or unrealistic due to unforeseen challenges, revise it or break it down further. Flexibility ensures you stay in motion rather than giving up altogether. 

Practice Self-Compassion

No one is perfect. There will be days when you slip up or struggle. The key is to be kind to yourself and not let a setback derail your progress entirely. Progress is not linear, and setbacks are part of everyone’s fitness journey. Whether you’ve simply had a bad week, lost motivation for a little while, or had to adjust your goals due to life changes, practice self-compassion. If you fall off track, reassess and find new ways to be inspired. Remember why you set the goal in the first place and continue to move forward. This is why I like to write down my progress- it gives me a clear picture of what I can do and reminds me how much better I felt on the days, weeks, and months I followed through! 

Celebrate your progress, no matter how small. Whether it’s a week of consistent exercise or preparing a week’s healthy meals, take time to acknowledge and appreciate your efforts. Positive reinforcement strengthens your commitment and keeps you motivated. Celebrating progress is a great way to practice self-compassion. Remember why you set goals in the first place, and know you are capable!

As we progress through 2025, remember that every day is an opportunity for growth. Your life won’t change in a day, but over the course of many days, consistent, realistic, and value-driven goals can help you achieve things you may have never thought possible!! Fitness is a journey, not a destination; we are always here to help!