Stop Chasing Numbers
— Set a SMART Goal That Really Means Something
Let’s be real: A triple-digit back squat is cool. But what happens if life gets in the way? You didn’t sleep well. Work stress is high. You're running on empty.
Suddenly, that “perfect” number doesn’t feel so motivating anymore — it feels like pressure. That’s the problem with chasing extrinsic goals.
They’re tied to outcomes — not meaning.
But what if your goal was about something deeper?
What Do You Actually Want to Be Strong For?
When I first started lifting, I set three very personal strength goals:
🏔️ Squat my boyfriend – just in case he got injured on a hike and I had to carry him out (yes, really).
🐕 Deadlift my dog – she was 70kg (basically a horse), and I wanted to be able to help her into the car as she aged.
💪 Bench press my bodyweight – because if I ever fell, I wanted to know I could push myself back up.
These goals had numbers attached, sure.
But I wasn’t obsessed with the number — I was focused on my ability to take care of others and myself.
That's what made them powerful.
The Power of a SMART Goal
A SMART goal is:
Specific
Measurable
Attainable
Relevant
Time-bound
Instead of saying “I want to get stronger,” a SMART goal gives you structure, clarity, and purpose.
Example SMART Goal
“I attend all 16 of the 6AM strength circuit classes and increase my back squat and deadlift by December 1st, 2025.
By doing this, I’ll get my workouts done first thing, feel healthier, and make consistent progress in my strength.”
See how that goal is clear, measurable, and motivating?
🛠️ How to Make Your Goal Happen
🧾 1. Who Needs to Know?
Tell your coach, partner, or friends. Accountability changes the game. Maybe your partner helps with child care or dog walks so you can make your morning class. Maybe your coach adjusts your program to align with your goal.
📅 2. What Needs to Be in Place?
Think logistics:
Set alarms
Book classes in TeamUp
Pack your gym bag the night before
Prep breakfast or snacks in advance
These small steps reduce friction — and make follow-through easier.
🧳 3. What’s Your Back-On-Track Plan?
Life happens. You might get sick or travel for work.
Instead of quitting or feeling like you “failed,” ask:
Can I follow the program at another gym?
Can I train at home?
Can I make up missed classes next week?
(P.S. Founding Members of Lifting Club can rebook those missed classes without a problem!)
🧠 4. Where Do You Need to Be?
Physically — you need to get to the gym.
Mentally — you need to believe you belong there.
Confidence doesn’t come before action. It comes from action.
💥 5. Why Does This Matter to You?
This is the most important part.
Your why will keep you going when it’s hard.
When I trained for my first Half Ironman, my why was to prove to myself that I could. I’d spent years in a toxic relationship where I felt incapable. That race was my way of reclaiming my power.
So… what’s your why?
Ready to Create Your SMART Goal?
I made a free, printable worksheet to walk you through every step. 👇
🎯 Download Your SMART Goal Worksheet (PDF)
🖨️ What’s Inside the SMART Goal Worksheet?
✍️ Printable Fill-in-the-blank SMART goal template
💬 "My Why" journaling prompt
📅 Tasks checklist
🧠 Back-on-track planning
✅ Accountability support section
It’s short, sweet, and effective.
Because You Deserve a Goal That Means Something
This isn’t about being the strongest in the room.
It’s about being strong for the life you want to live.
So take a breath, grab the worksheet, and set a goal that fires you up from the inside out.
✅ Your Next Steps
👉 Download the SMART Goal Worksheet
💬 Share your goal with your coach (or email me!)
💡 Optional: Tag @sweatworking_yvr with your SMART goal to inspire the crew!
You’ve got this!
Sarah & The Sweatworking Team
