Make 2022 your strongest year yet

The new year is the perfect time to turn over a new leaf and set goals for the coming year. These goals can relate to your business, your family or your personal fitness and should be realistic and achievable. However, studies show that over half of all New Year's resolutions are not achieved. That's why it's important for you to choose the right resolutions and plan properly how you can achieve them. As the Lifters team, we want to accompany you on your sporting journey again this year and grow together with you.

So let's take a closer look at how you can rock 2022 and make it the most successful year ever.

Set yourself SMART goals

The best way to set goals that you can stick to is to make sure they are SMART. First mentioned in the 1981 Management Review Journal, SMART goals are a structure for setting goals that are specific, measurable, achievable, relevant and timely. Although they were originally developed for companies, SMART goals can also be very successful in your development as a lifter and help you achieve your goals and progress. Let's take a look at this in detail and make a plan to make the coming year a complete success for you:

Specific - To make sure you know your goal, it's important that you make your goals more specific, rather than setting vague goals that are too big for you to stick to. For example, instead of just saying you want to lose weight, be more specific. Think about exactly how much weight you want to lose and in what time frame. This will make it more likely that you will stay on track. At the same time, it's easier to measure your goal.

Or, for example, if you want to improve your strength levels, it is not specific enough to say "I want to get stronger". Set yourself specific goals such as "I want to squat, snatch, bench X kilos in 2022...". You will find great fulfillment in actually achieving such a goal. Make an action plan and successfully plan your achievable goals.

What goals can you set yourself in 2022? Find a goal buddy with whom you can sign up for a competition that you can prepare for, for example.

Measurable - If your goal is about fitness, it's important that the goals are measurable and have numbers or dates attached to them so you can track your progress. Whether it's losing a certain amount of weight or increasing your strength in the example above, it's very important to document your progress. Get a training diary and write down your progress. Visualizing your improvement in this way will help you enjoy the process of achieving your goals. Just like the old saying "the journey is the reward".

How can you ensure that you measure your progress and the path to your goal?

Achievable - When you set goals, it's important that they are realistic and that you can achieve them. While it's good to challenge yourself, if the goal is so unattainable that it's unlikely you'll achieve it, you probably won't even try. So instead of going from "barely running" to "running a marathon", break your goal down into manageable chunks, such as running three extra kilometers every month. This way you can increase your running performance without being put off by a goal that is too big.

Increasing your backsquat by 200 kilos also creates a lot of pressure and is difficult to achieve. A constant and planned increase over a long period of time will get you to your goal effortlessly and with pleasure. For example, keep the following in mind: if you increase by just one kilo every week, you will have gained 52 kilos by the end of the year. Trust the process and be realistic.

What is a goal for you in your circumstances that challenges, motivates and fulfills you and is realistic at the same time?

Relevant - If you choose a goal that is relevant to your life and will bring about positive change, you are more likely to stick to it. You should formulate your goal from a positive attitude and not from a self-critical attitude. Think about what positive changes can improve your life and set yourself these goals.

Which area needs the most attention in 2022? Which area of your sport or life have you always wanted to improve in order to get ahead?

Timely - Not only do you need to ensure that your goals are achievable, but also that they can be achieved within the timeframe you set. When setting your goals, you should set a timeframe in which you want them to be achieved. You can also break the goal down into smaller, manageable chunks by building up smaller time frames. Set yourself micro-goals that bring you closer to the end goal step by step. Celebrate yourself for reaching these small milestones and be proud of your determination.

Of course, we asked our team of athletes how our strong athletes manage their goals in order to achieve their personal targets.

First of all, we asked our athlete Lisa Marie Schweizer, who is a role model for our Lifters team with her willingness to work hard and her friendly, authentic manner.

LISA MARIE SCHWEIZER THINKS FROM COMPETITION TO COMPETITION

MAIK THINKS IN STAGES

Conclusion: What do all our athletes' statements have in common?

In which time periods can you measure your progress, which micro-goals do you set yourself and WHEN?

Write down your goals

If you have an idea of what you want your goals to look like, it's important that you write them down. This reinforces them and ensures that you don't simply forget them in a few weeks. If you hang them up somewhere in your home, you will be constantly reminded of them, which increases the likelihood that you will stick to them.

Plan your days the evening before

One of the best ways to ensure that you achieve your goals throughout the year is to take ten minutes or so the night before each day to plan your progress and prepare for the next day. This will allow you to prepare for whatever the day has in store for you and will help you achieve your goals. Planning the day before can include getting your workout clothes ready to increase the likelihood of you going to the gym, or preparing your meals to stick to your specific nutrition plan.

Do it until it becomes routine

When something becomes routine, we find it much easier to do it every day because we are used to doing it as part of our routine. Try to stick to your routine right at the beginning of the year until it becomes a habit. Studies have shown that it takes about 21 days for a routine to become a habit. So if you stick to your goals in the first month of the year, you are more likely to succeed. After this time, you will find it easier to stick to your new goals and make positive changes.

Evaluate your progress

As the year progresses, it's important to evaluate your progress to see which goals you've achieved and which you still need to work on. Not only does this ensure you stay focused on your goals, but it also gives you a boost when you've achieved some of them. When it comes to your fitness goals, a good way to evaluate your progress is to record the weight you lift or take photos to see the changes to your body. Reviewing your fitness goals monthly will help you determine if your current routine is working or if you need to make additional changes to get the results you want.

Don't give up

Even if you don't exactly achieve your goals, it's not the end of the world. Failure is a part of life. But it doesn't mean that your journey is over. With every "failure" you learn something new and grow from it. If you fail, it's okay to try again, even if it's not the beginning of the year. Use the beginning of the month or week to start working on your goals again instead of waiting until next year.