Don’t Just Punch Harder, Plan Smarter: Setting Achievable Fitness Goals
January is the absolute peak time for new fitness commitments. The motivation is electric, the slate is clean, and everyone is focussed on a "New Year, New Me."
But statistics are brutal. Most resolutions, especially those related to fitness, are abandoned before February begins. Why? Because most people focus on punching harder, sheer, unsustainable willpower, instead of planning smarter and aligning that effort with their deeper values. They commit to effort instead of system and value.
In the sweet science of boxing, power comes not from throwing a wild haymaker, but from targeted, technical delivery backed by a disciplined mind. The same principle applies to your fitness goals, regardless of the year. I want you to master the discipline of goal setting by ensuring your plan is not merely instrumental, but intrinsically meaningful.
The Foundation: Your SMART Instrument
As I’ve discussed before, your plan begins by being SMART: Specific, Measurable, Achievable, Realistic, and Time-bound. This framework takes a vague wish—like "I want to get fit"—and transforms it into a concrete, measurable action plan:
S: I will improve my speed by performing 3 rounds of Virtual Padwork drills three times a week.
M: I will record and submit my session videos for review and aim for an 8/10 score on the PUNCH model criteria for footwork.
A/R: This is achievable and realistic given my current schedule and access to training.
T: I will maintain this regimen for the entire first quarter (January 1st to March 31st).
The SMART model is a brilliant instrument for bringing ideals down to earth, but it is limited to instrumental values, the things we do to get to the end result.
The Wisdom: Adding Intrinsic Value with WISE
The problem with purely instrumental goals is that they lack a moral or intrinsic anchor. Just as you cannot measure 'goodness' with a metric, you cannot measure the intrinsic value of discipline, peace of mind, or mental resilience with a tape measure or a stopwatch.
To ensure your goals are sustainable and truly worthwhile, you must make your plan WISE.
WISE adds four critical, non-instrumental criteria that turn fitness goals into life-affirming commitments:
W - Why is this goal valuable according to my worldview?
Your goal must resonate with your intrinsic value system. It’s not enough to be Relevant (the R in SMART). You must ask: Why do I truly value this effort? Perhaps the discipline of boxing training is valuable because it sharpens the focus I need for my work life, or perhaps it’s the physical exertion required to maintain the Stoic Strength I value for mental fortitude. If the 'why' is superficial, the commitment is hollow.
I - Are my intentions sincere, and how can I avoid keeping a tab on good deeds?
This criterion focuses on the purity of your effort. If you only train to post about it on social media, or if you only focus on the measurement (the scales, the time) to seek external validation, your intentions are instrumental, not sincere. Your training should be an end in itself. The true value lies in the effort, not the public tally.
S - Am I willing to strive for this goal despite my limitations?
This addresses the fact that human beings are inherently imperfect and will inevitably fail or stumble. Striving is a timeless value that transcends the Achievable/Realistic criteria of the SMART model.
When you miss a workout because you're tired, your SMART goal might seem defeated.
Your WISE goal asks: Am I willing to keep striving tomorrow, despite today’s limitation?
The goal is not perfection; the goal is unwavering effort.
E - Is this goal based on timeless values, and hence worth striving for endlessly?
A deadline on an instrumental goal (like losing X kgs by March 31st) is necessary. However, if your resolution is tied to an enduring value, like health, discipline, peace, or resilience, you must commit to striving for it endlessly. Setting a time limit on a value implies permission to abandon it afterwards. Your resolution should contribute to an enduring system you plan to maintain for the rest of your life.
Conclusion: Commit to the Discipline and the Value
To create a truly powerful and sustainable resolution, don't just draft a tactical plan; build a system of value.
Define your SMART plan: What are the Specific, Measurable, Achievable, Realistic, Time-bound actions you will take? (e.g., enrolling in a Virtual Padwork programme, scheduling 3 specific training slots per week).
Validate it with WISE: Ensure you know the Why (worldview) behind the plan, check the Intention (sincerity), accept the commitment to Strive despite flaws, and cement the goal as an Enduring, timeless value.
This year, commit to the system. Commit to the value. And the success you achieve will not just be instrumental, it will be integral to the person you become.
