Setting training goals – how to stay focused long term

Every day in my gym I see many people who really give their best in training. But only a few actually reach what they set out to do. Why?

In my opinion, because they have no clear goal. Anyone who simply does "something" also gets "something" back. If instead you want to work on your body in a targeted and structured way, you have to set yourself clear training goals. In this article you'll learn how to do it right, and how to stick with it, even when motivation flags sometimes.

Why are training goals decisive?

Without a goal, no direction. And without direction, no control over your progress. If you only go to training "to do something for your body", it won't have any incentive to grow. With a clear goal, on the other hand, you can build your plan, adjust your nutrition and make your success visible.

This is what a clear training goal gives you:

• You train with a plan instead of by feel
• You stay focused even on difficult days
• You recognise progress in black and white
• You can adjust your plan in a targeted way

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Which training goals are worthwhile?

Your goal should fit you, your everyday life and your current performance level. Unrealistic expectations lead to frustration, while achievable small goals keep you motivated and focused.

These training goals are especially effective:

• Build muscle mass in a targeted way (hypertrophy)
• Lower body fat percentage and look more defined
• Increase strength (e.g. reach 100 kg bench press)
• Build a regular training routine (e.g. 3x per week)
• Improve technique (e.g. a clean squat)

Important: your goal has to be measurable. "I want to get fitter" is too vague. "I want to lose 4 kilos of body fat in 8 weeks" is concrete and verifiable.

How to formulate your training goal correctly

A good training goal is specific, realistic and time-limited. Use the so-called SMART method for this:

• Specific: what exactly do you want to achieve?
• Measurable: how do you recognise that you've done it?
• Attractive: why do you want this goal?
• Realistic: is it feasible in your life situation?
• Time-bound: by when do you want to reach it?

Example: "I want to lower my body fat percentage by 3 percent within 10 weeks, without losing muscle mass, by training 4x per week and eating 2 grams of protein per kilo of body weight."

What happens in the body when you lose fat or build muscle?

Anyone who sets training goals should also understand what happens in the body in the process. When losing weight, a calorie deficit arises. So you take in less energy than you burn. The body covers the requirement through stored energy, ideally from body fat.

So that it doesn't break down muscle, you have to pay attention to certain things:

• Keep the calorie deficit moderate (about 300 to 500 kcal below requirement)
• Keep protein high (1.6 to 2.2 g per kg of body weight)
• Regular strength training (2 to 4 sessions per week)

When building muscle it works the other way round: you need a small calorie surplus, plenty of protein and progressive load in training. Muscle growth, by the way, is hard to avoid when you newly start strength training, because your body always reacts to stimuli with adaptation.

How to stay focused even in difficult times

Everyone has days when motivation is missing. What's decisive is that you then fall back on your structure and your goal. Anyone who relies only on "motivation" gives up when it gets hard. Anyone who has a clear goal pushes through, no matter how the day goes.

This helps you stick with it long term:

• Track your training (e.g. in an app or a notebook)
• Celebrate small wins, even when they aren't directly visible
• Work with milestone goals: e.g. a check every 4 weeks
• Visualise your goal: e.g. through photos or a written vision

And very important: don't compare yourself with others. Your path is your path. And your progress is individual.

Conclusion: those who know their goal train with power

Setting training goals isn't a motivational quote, but the basis for real results. Without a goal you train without a plan and will hardly make progress. And even if you do, they might not be the goals you had in mind at all. Setting training goals, on the other hand, gives you clarity, structure and the focus you need to make progress long term. You become clearer in the head, stronger in the body and more disciplined in everyday life. And that's exactly what makes the difference in the end.

I'm Marco Laterza, personal trainer in Zurich. If you want to know how to define your goal, turn it into a clear strategy and really see every step through, get in touch with me. Together we'll get the best out of you.