Anytime we start a new program, whether it’s financial, physical or relational, we should be setting goals to determine if we are moving forward in our efforts or back sliding. Without goals any athlete can complete a daily program and achieve less than optimal results because there is no end goal in mind. Instead, let’s work toward setting achievable and objective goals that you can measure and determine if you are moving toward your goal.
Another reason to set achievable goals is because as people, we need a challenge to overcome. Without an obstacle or something to challenge our behaviors, muscles or thinking, stagnation sets in. Setting up goals or challenges for your weight lifting program requires more than just jotting down a few ideas on paper. Instead you have to have a firm grasp on where you are starting, where you want to end up, how much effort will be involved to reasonably achieve those goals and whether or not you want to put out that effort.
Let’s start with where you are currently in your fitness. You’ll want to know if you can walk up 3 flights of stairs without keeling over or if you can lift 10 pounds doing a bicep curl without screaming in pain. Take an inventory of your cardiovascular ability and lifting strength. Write down what you currently can do in each area. Your fitness also depends upon your nutritional intake and supplementation. Do you take a multivitamin? Do you get enough sunshine and vitamin D? Do you have a basic knowledge of health and wellness issues.
Get a notebook where you can write down the things you observe about yourself now, your goals and a place to record your weekly efforts. Believe it or not, we do achieve what we focus on. If you focus on your goals, you’ll see results. So get that notebook and let’s get writing.
Ask yourself, what you are willing to do? Are you willing to go to the gym 3 times a week? Are you going to workout at home? Do you want to sweat until your clothes are soaked or can you imagine that a few beads of sweat on your forehead will give you the effort you are looking for?
Having a good understanding of what you will do to achieve your goals can help you to set realistic goals and realistic time frames. The harder you are willing to work, the faster you’ll achieve results. But, in either case, time will pass and if you do nothing then you’ll achieve nothing.
Set goals for specific things – like the amount of weight you want to lift, the measurement of your bicep or waist, or the rate at which you can finish your sets. Also set a specific timeline during which you’ll achieve these goals.
Don’t beat yourself up if you don’t get to the end result you want in the time specified. Instead, recognize how far you’ve come from the beginning and just keep on moving!
Resources:
Poliquin Group: The Six Steps of Effective Goal Setting for Strength Training
Brian Mac: Goal Setting
http://www.brianmac.co.uk/goals.htm
Fitness Health: Defining and Setting Your Personal Goals
http://www.fitnesshealth101.com/fitness/weight-training/beginners/goals
Siemens Weight Lifting: Goal Setting
http://www.siemensweightlifting.com/1/post/2013/02/goal-setting-get-it.html
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