The SMART approach to fitness goals: a double-edged sword
New Year's resolutions are a common endeavor, but keeping them can be a challenge. A recent study in the journal Sports Medicine suggests that the way we set these goals might be part of the problem. The SMART (Specific, Measurable, Achievable, Relevant, Time-bound) approach, widely used in fitness and beyond, is often prescribed as a solution. But is it always the best fit?
SMART goals make sense on the surface. For instance, aiming to do 20 push-ups and run 5 kilometers by the end of the year is more concrete than a vague vow to get stronger. However, a team led by psychologist Christian Swann from Southern Cross University in Australia argues that SMART goals might not be the best fit for everyone.
Dr. Swann and his colleagues suggest that goal-setting should be a flexible and individualized process. They found that SMART goals can be effective for experienced exercisers but may backfire for beginners. These individuals lack the experience to set realistic benchmarks and the know-how to achieve them, leading to demotivation.
An alternative to SMART goals is 'open' goals, which focus on the process rather than a specific outcome. For example, instead of aiming for 10,000 steps, one might set a goal to see how many steps they can accumulate in a day. A study in the Psychology of Sport and Exercise found that sedentary participants walked farther when given an open goal compared to a SMART goal.
Dr. Swann explains that open goals can provide a quicker sense of progress and are more flexible, making them less likely to be derailed by a busy schedule. However, even the seemingly straightforward advice to make goals 'achievable' isn't always ideal. Researchers found that experienced exercisers benefit from setting truly challenging goals, even if they don't achieve them.
The SMART approach, while intuitive, might not be the best fit for everyone. Goal-setting is a personal and context-specific process, and what works for one person may not work for another. Dr. Swann and his team recommend adopting different goal types based on individual needs and feelings. If a particular goal isn't working, try something different. This flexibility can be key to staying motivated and achieving fitness goals.
In the end, the key to success might be adaptability. By recognizing the limitations of SMART goals and embracing a more personalized approach, individuals can set themselves up for a more sustainable and enjoyable fitness journey.
