Goal setting is foundational to success in weightlifting, providing clarity, direction, and motivation. Research shows that individuals who set specific goals are significantly more likely to achieve them compared to those who do not (Locke & Latham, 2002). However, setting goals is not as simple as stating a desired outcome; it requires careful planning, ongoing monitoring, and the flexibility and ability to adapt. Today we explore the psychology behind goal setting and common types of goals people use in weightlifting. Later, we will explore practical methods for goal setting considering other dimensions of your health – including the mental, social, spiritual, and emotional dimensions of health, in addition to your physical health.
If you are a research nerd like me, you can also check out the article Building a Practically Useful Theory of Goal Setting and Task Motivation: A 35-Year Odyssey at the link here, or find it on Stanford Medicine’s website.
The Psychology of Goal Setting
Understanding the psychology behind setting goals helps us appreciate why some goals succeed while others fail. At its core, goal setting leverages cognitive and emotional processes to influence behavior.
Focus and Attention
Goals act as a mental filter, directing attention to tasks that matter most. In weightlifting, this could mean prioritizing specific training elements like improving squat depth or increasing bench press weight. Focused goals help lifters avoid distractions and channel their energy into specific efforts.
Effort and Persistence
Clear goals inspire sustained effort, especially during challenging moments. For example, lifters may push through a tough lift because they are driven by the vision of hitting a new PR. The presence of a goal has been shown to increase persistence, even when progress feels slow.
Motivation through Self-Efficacy
Achieving smaller, incremental goals builds self-efficacy – the belief in one’s ability to succeed. This belief fuels motivation and fosters a growth mindset, encouraging lifters to embrace challenges as opportunities for improvement.
Emotional Regulation
Goals also play a role in emotional regulation. When progress is visible, lifters experience positive emotions like pride and satisfaction, which further reinforce commitment. Likewise, setbacks become manageable when the overarching goal provides a sense of purpose.
(Some) Types of Goals for Weightlifting
While not an exhaustive list, the following are types of goals lifters can use to achieve their goals. Notice that these types of goals all relate, in some way, to time – how long the goal will take to accomplish, what the progression is over time for accomplishing said goal, etc.
Outcome Goals
Outcome goals focus on the final result, such as competing in a powerlifting meet or achieving a specific 1-rep max. These are long-term goals that provide overarching direction but may take months or years to achieve.
Performance Goals
Performance goals break down outcome goals into measurable benchmarks. For example, increasing squat weight by 5 lbs every month is a performance goal that supports the broader outcome goal of a heavier 1-rep max.
Process Goals
Process goals focus on the behaviors required to achieve performance and outcome goals. These might include adhering to a training program, stretching regularly, or logging workouts consistently.
Here’s an example of using all three goal types for moving up in weight for deadlifts:
- Outcome Goal: Deadlift 300lbs by the years-end.
- Performance Goal: Add 10lbs to the deadlift every two months.
- Process Goal: Train deadlifts twice per week and prioritize recovery.
Overall, goal setting influences our emotional and mental state, reframing how we think about and accomplish our goals. A combination of outcome, performance, and process goals makes it easier to take action and follow through with desired behaviors. In our next post on goal setting, we will discuss SMART goals, what they are used for, and how to create them for improving several aspects of our health.
