Goal-Setting Worksheet

A dream is “I want to get stronger.” A goal is “I will squat 225 lbs for 5 reps by December 1st, training 3× per week, tracking every session.”

Dreams are nice. Goals are measurable.

How to Use This

Pick one timeframe and one goal type. Fill it out. Then write the milestone dates on your calendar. A goal with no date is a wish.

The Worksheet

Timeframe

☐ 4 weeks ☐ 8 weeks ☐ 12 weeks ☐ 6 months ☐ 1 year

Goal Type

☐ Strength ☐ Size ☐ Speed ☐ Weight Loss ☐ Weight Gain ☐ Skill ☐ Other: ___________

Specific Goal

(e.g., “Squat 225 lbs for 5 reps” — not “get stronger”)

Why This Goal Matters

(The honest reason. Not the one you’d tell a coach.)

How I’ll Measure It

(Weight on the bar? Bodyweight? Sprint time? Photos? Reps at a fixed weight?)

Milestones

Milestone	Target Date	Achieved?
		☐
		☐
		☐
		☐

Obstacles I Expect

(Travel, injury history, work schedule, motivation dips)

How I’ll Overcome Them

(Pre-commit now. You won’t solve it under pressure.)

Who Holds Me Accountable?

(A coach, training partner, group chat, journal. Public beats private.)

Check In

• Weekly: are you on pace for the next milestone?
• Monthly: did the goal move? If not, why not?
• End of timeframe: did you hit it? Reset — new goal, new date.