With just a few days left of 2025, many of us are beginning to look ahead to the new year and what it will bring. Whether we admit it or not, most people set some form of New Year’s resolution. Some are written down, while others live quietly in the back of our minds.
Setting goals is a great thing, and a new year often feels like a fresh start. But how you set your goals can be the difference between meaningful progress and simply repeating the same cycle year after year.
Why goal setting often fails
Many people have heard of SMART goals. However, simply knowing the acronym doesn’t mean we’re actually putting it into practice. Without structure, goals tend to be vague, hard to track, and easy to abandon when motivation fades.
Let’s take a quick look at how the SMART framework can help.
A brief refresher on SMART goals
Specific
The goal should be clear and well-defined.
Example: “I want to gain 5 pounds of muscle” instead of “I want to be healthier.”
Measurable
You should be able to track progress with numbers or clear benchmarks.
Example: “I want to add 10 pounds to my squat” instead of “I want to be able to squat more.”
Achievable
The goal should be realistic given your current level, experience, and schedule.
Example: “I want to add 15 pounds to my deadlift in 8 weeks” instead of “I want to add 50 pounds to my deadlift in 4 weeks.”
Relevant
The goal should align with your bigger-picture objective.
Example: If your primary goal is to gain 5 pounds of muscle, setting a sub-goal of running a 5-minute mile likely doesn’t support that outcome.
Time-Bound
The goal needs a clear deadline.
Example: “I want to gain 5 pounds of muscle in 6 months.”
Shifting the focus beyond the scale
Using the SMART framework can be an incredibly effective way to set and track goals in the new year. That said, when it comes to the gym, many people become hyper-focused on the scale.
We often hear goals like "I want to lose 10 pounds” These can absolutely be appropriate and healthy goals, but it’s important to recognize that scale fixation can sometimes do more harm than good.
We’re not saying you shouldn’t pursue weight loss. For individuals who would benefit from losing weight, we would love to support you in that journey. But we also believe that weight loss shouldn’t be the only goal.
Our challenge for the new year
Alongside any weight-loss goal, we want to challenge every Rise member to set another goal for 2026:
Gain muscle mass.
Whether it’s 1 pound or 5 pounds, every member should aim to have more muscle at the end of 2026 than they did at the end of 2025. You will never look back and say, “I wish I had less muscle.”
More muscle supports strength, performance, metabolism, and long-term health—and it’s one of the most valuable investments you can make in your fitness.
Let’s build a plan together
Set a goal using the SMART framework, share it with a coach, and we’ll help you create a plan for success while tracking your progress along the way.
We are fired up to chase goals with you this upcoming year! To learn more about Rise and how we can help you reach your goals, schedule a Fitness Consultation with our team - totally free and no strings attached.
Happy Holidays from all of us at Rise!