SMART Weightlifting Goals

I’ve had some goals in mind for my weightlifting, but nothing ever committed to. On reflection, I realized that I am in danger of making this a VAPID goal, not a SMART one.

I had the idea of a set of targets for the three major lifts. For simplicity, I think of it as “2/3/4.” That is, 200 lbs for the bench press, 300 pounds for the squat, and 400 pounds for the deadlift. This gives me a simple 1/1.5/2 multiplier (plus a fudge factor) times my bodyweight.

Let’s check this vs. the SMART criteria:

  • Specific
  • Measurable


  • Action-oriented

I know the action steps required to meet this goal. The plan is to follow the Starting Strength method, modified as required to train around injuries.

  • Realistic

Aye, there’s the rub. I think this is a realistic strength level to aim for – I won’t be doing any powerlifting competitions, but this is a good baseline for what a strong man ought to be able to do. Hopefully it is realistic given my age, physical condition, and other life commitments.

  • Time-defined

Here is the part I was missing. In my previous thinking about it, I hadn’t set any time frame for actually getting this done. Other than “sometime before I die.”

So I will modify the goal to “2/3/4/20.” That is, have a 200 lb bench press, 300 lb squat, and 400 lb deadlift before the end of 2020.

There, that’s SMARTer.