SMART Goal: Conquering the 3-Plate Deadlift in 2024
On a journey of strength and empowerment this year
There’s a meme about gyms being crowded in January then dead again by February. It’s kind of cruel because while it’s ostensibly true, the underlying joke is poking fun at people’s lack of discipline, which we all experience at some point.
And the fatphobia fueling this meme is one of those toxic culture norms we need to cut out already.
Trust that its underlying cousin, the fear of failure that prevents people from trying something new, will be dealt with in a future post.
While so many are looking at the blank slate of the year ahead of them, I’m filling mine in with my SMART goals. Yes, I have them alongside my word of the year. Speaking of which, here’s some related reading (and listening):
As all our friends know, my husband Ryan and I lift weights. We’re not bodybuilders, but like some people run or cycle for fun, we lift heavy. I’ve dropped 3 episodes about how the lessons you learn at the gym carry over into real life.1
In fact, I can directly tie the progress I’ve seen from pushing my body outside its comfort zone in the pursuit of new PRs (personal records) to having the confidence to go to PR (the island) where the culture shock has been staggeringly higher than anticipated…and when that didn’t work out, to trust that next time we’d know better.
Also a topic for a future post.
I’ve hated a lot of it, both the working out and the starting over. But I know from experience that this emotion is borne out of discomfort. And discomfort eventually disappears and is replaced with knowledge…and then confidence again!
It’s the circle of life. And I don’t know that I’d have this confidence without having celebrated all my wins in the gym.
Oh look, some more related reading (and listening):
Last week’s episode about the Word of the Year (get your workbook if you haven’t already), I mention that this SMART goal of mine—the 3-plate deadlift—has eluded me for 5 years.
I’ll explain why, but first let’s examine what a SMART goal is.
SMART Goals Explained Simply
SMART is an acronym, meaning each letter stands for something (similar to SCUBA and FUBAR2):
S = specific to the individual
M = measurable
A = achievable
R = relevant
T = time-bound
This is why new year’s resolutions like “going to the gym more this year” aren’t considered SMART goals. While they may be achievable, relevant, and time-bound, you can’t objectively measure “more.” Is that one time more a week, or…?
So how does my deadlifting goal fit into the SMART framework?
Specific: deadlifting is my favorite lift, so that’s specific to me
Measurable: it’s an amount that can be measured
Achievable: I’ve been lifting for 10 years so it’s a goal within striking distance
Relevant: my favorite lift is also one of the “big 3” lifts, so I’d be doing it anyway
Time-bound: to be accomplished this year
Why This Deadlifting Goal?
I have lots of goals for 2024, on top of this one, like:
growing this Substack readership to 500
collaborating with 2 podcasters per month
increasing my networking calendar of events
producing 1 entire episode in Spanish
Only one of these isn’t a SMART goal. Can you guess which ones that is?
In support of that first one, please share this with your network! LinkedIn is especially great, if you’re on it:
So why am I telling you about my deadlifting goal? Probably because it’s my great white whale. I’ve gotten soooooo close to achieving it and yet it remains so far away. I’ve made amazing progress (my last deadlift PR was 285 pounds!).
But I just can’t seem to get past this plateau. Like Captain Ahab, I’ve become obsessed. It will be the hardest goal to achieve, but also the single most satisfying.
There have been many challenges getting to 315 pounds or 3 plates. (“Plates” is the gym vernacular for the big round 45 pound/22 kg weights that go on the barbells. Putting 3 on each side of an Olympic barbell, which also weighs 45 pounds, is what makes it a 3-plate deadlift. So 6 plates + 1 bar all at 45 pounds each = 315 pounds)
In the 5 years since I started chasing this goal I’ve pulled muscles, changed gyms, changed trainers, busted both my wrists in wildly different ways3, developed arthritis in my back, lost motivation, lost discipline, and gained a fuckton of weight I didn’t mean to.
But I always come back to this goal. After all, the gym is my happy place. It’s where I feel powerful, confident, and the goals are clear.
I vividly remember the first time I was able to lift a singular plate, 135 pounds! I was so proud of my newbie gains, when all I could muster was 1 measly rep. And yet, that’s where I start my workouts now. That 1 measly repetition has become the foundation for the 10 reps I do now to warm up.
You best bet I celebrate that win every damn time I stand in front of the barbell, ready to start again. It’s almost a religious experience, standing at the altar of the iron gods. Because without that foundation, nothing else would be possible.
All the goals I make, I know I can achieve because I’ve done the work. I’m not an imposter—no matter what my inner critic yells at me.
“You wanna do what?! You think you can do THAT?!”
Yes. I can. I will.
Not only will I do it, I will conquer this goal. And one day it too will be part of the foundation that gives me this courage.
This strength.
This confidence.
This is the year. I’m excited!
So tell me what your SMART goals are for this year. What are you excited about for yourself? Comment below, and if you’re having trouble coming up with one, let’s work on it together!
Coming Next Tuesday
Next week on the podcast we’re talking about grief and becoming your own best friend with business coach and TEDx speaker Monica Rivera, whose inner critic also yells, “You wanna do what?!”
Stay tuned!
The episodes on weightlifting:
SCUBA = self-contained underwater breathing apparatus while FUBAR = fucked up beyond all repair
who remembers this past summer when I fell roller skating for the first time in 30 years?