Hands up if you set yourself a fitness goal at the start of the year. Keep your hand up if you’re still on track. If you’re still on course, congratulations! If, however, you started well and have now veered off track, don’t worry, you are not alone. Stats show that around 40% of people who set fitness goals lose their way within the first month, and the main reasons are: setting your sights too high, lack of attention to detail and losing sight of the perceived value.

There’s most certainly an art to goal setting, and it’s represented in the acronym SMART. Use these parameters when setting your targets and you’ll be setting yourself up to succeed.

S = Specific. Be specific to eliminate confusion and help monitor progress. If your goal can encompass a numerical target even better. Eg – I want to improve leg strength is nonspecific. To do 3 x10 squats with a 16kg dumbbell is specific and easier to track.

M = Measurable. Add parameters to your goals, instead of saying ‘I want to exercise more’ make it measurable. ‘I will exercise for 30 minutes 3 days per week’. This gives the ability to tick off your achievements and inspires you to continue.

A = Achievable. Yes, goals should be challenging but if they’re too big there’s a risk of losing interest. Break your main goal down into smaller chunks with shorter time frames. The buzz of achieving each milestone will push you along.

R = Relevant. Make your activities relevant to your goal. Want to perform 10 more press ups on your toes. Incorporate chest presses, planks and tricep exercises into your strength workouts. Match your activities to your desires.

T = Time. Set a timeframe as a deadline but be realistic. Couch to 5K in 2 weeks is a bit of an ask, set a realistic deadline of 8 weeks. You could break that down further, eg Run for 7 minutes without stopping in 2 weeks. Urgency and pressure in the right amount will help you strive to success.

Using the SMART method will keep you focused and engaged with your goals. We’d like to expand this and make goal setting SMARTER by adding E and R to the acronym.

E = Expectation. Set your expectation levels, there’ll be bumps in the road and there’ll be times when you are soaring. Have the overall expectation that you will succeed but be kind to yourself if some days or weeks do not go as well as others.

R = Reward. Treat yourself to a reward when you hit your goals or even multiple mini rewards as you hit milestones. Maybe a new pair of trainers, a sports massage or day out somewhere. Something to look forward to – an additional perk.

Success will bring its own emotional rewards too. Feelings of achievement, pride, excitement and happiness will indeed be reward in itself. Use that as an incentive to work SMARTER towards success and achieving whatever you set your sights on.