Making Movement Matter: Setting SMART Goals for the New Year

The new year often is a perfect time to think about improving your fitness or movement routines. But if you’ve ever set a big resolution, only to abandon it by February, you’re not alone. The key to lasting success? Setting SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound.

Let’s break it down. A specific goal hones in on what you actually want to do. Instead of “I want to get fit,” try “I want to be able to do 10 push-ups.” Specificity gives you a clear target to aim for. Then, make it measurable. If your goal is “walk more,” define how much: “I’ll walk 10,000 steps five days a week.” Numbers make progress easier to track and celebrate.

Goals also need to be achievable. It’s great to aim high, but setting the bar too far can lead to burnout or frustration. If you’re starting from scratch, running a marathon in a month might not be realistic—but committing to run for 10 minutes three times a week? That’s doable.

Relevance is about connecting your goal to what truly matters to you. If you’re motivated by spending time with family, a goal like “take a weekly hike with my kids” might resonate more than hitting the gym solo. And finally, time-bound goals add urgency. Instead of an open-ended “I want to build strength,” say, “I’ll increase my squat weight by 10 pounds in three months.” Deadlines push us to stay consistent.

As you set your goals, remember: progress isn’t always linear, and that’s okay. Small steps, celebrated consistently, build momentum. Whether it’s committing to daily movement snacks, joining a mobility class, or hitting the gym once a week, every effort counts.

Start simple, stay flexible, and let your goals guide you to a healthier, stronger year ahead.