We love to lift! We love focusing on what our body can do and how it makes us feel. For women who lift, setting performance related goals go hand in hand.
It’s quite “normal” when we get into lifting to not be super clear on what we want to achieve. It can be a case of “I don’t know what I don’t know” and performance goals start to reveal themselves as we stay longer in lifting.
Performance related goals can provide such a richness in our training.
Things to strive for.
Milestones to smash.
So what are these performance goals and how do we set them?
Performance related goals: kick ass things that our body can do. Performance goals can be measured by a specific outcome from your training. Things like squatting your body weight or deadlifting triple digits or smashing one unassisted chin up.
With any performance related goal, they can be broken into micro goals to build to the bigger picture. That’s what your Coach can help you with!
Smaller achievements build over time!
Performance related goals require work. They aren’t just handed to us. When we get excited about performance related goals, set a logical plan of how to get there and start chipping away, great things happen!
Skipping days gets replaced with consistent training week to week.
Training frequency bare minimum can get replaced with a routine that brings us closer to our goals.
We can push harder in our sessions and pull out that extra grind we didn’t know we had.
We start to prioritise our nutrition because it makes us feel better in our training.
We start to care more about our sleep because we want to feel rested, ready for the next session.
To set your own Performance Goals, here’s 5 things to help you:
1. What do you like or dislike?
What do you love in your training and want to explore further?
Alternatively, what frustrates you to no end but you still want to get better at?
2. Why does it matter?
Will hitting that 100kg deadlift show you that you are stronger than you give yourself credit for?
Will getting that barbell body weight squat be an accumulation of you putting yourself first and sticking to a consistent training routine over months and not just weeks?
Will conquering that frustrating bench press number tell you that you DO actually have a strong upper body and you can be strong enough to fight bears?!
3. What actions need to happen to make that goal a reality?
Check in with your Coach to understand what considerations and actions you will need to focus on together.
Training: how many days, expected loads to lift, technical short falls, muscle weaknesses
Nutrition: what considerations you may need to help you with this goal
Recovery: sleep, mobility, rest days
Mindset: identify areas that may work against your goals (limiting beliefs, self sabotage, fear)
4. Identify your weaknesses and build your strengths
Look at the areas where you need work and look to build these into your weekly routine.
Look at the areas where you absolutely rock it and keep doing that!
How can you use your strengths and overflow them onto other areas?
5. Determine goal specifics
Based on above, determine specific parameters for your goals.
TIP: it does not have to be a number on the bar, but it totally can be!
There can be three major ways to improve your lifting around performance
1. Increasing the weight on the bar
2. Lifting the same weight you have lifted previously, faster and cleaner
3. Improve your technique and / or learn a new skill
Your performance goal
“I am going to……………”
Sing it out. Make it known. Surround yourself with likeminded people that will encourage and support you in pursuit of doing some badass things with your body!