Setting Real Goals vs. Chasing Numbers
How to build motivation that lasts—from a coach and athlete perspective.
Goal setting is part of every athlete’s journey. We write them in notebooks, talk about them in check-ins, and sometimes even define our entire training cycle by them.
But over time—both as an athlete and a coach—I’ve learned that not all goals are created equal.
Some goals fuel consistency and growth.
Others lead to burnout, disappointment, or even injury.
The difference?
Whether you’re setting a real, meaningful goal… or just chasing a number.
Two Stories, Two Goals, Two Very Different Outcomes
In 2023, I told my coach that my goal was to show up to the American Open Finals—not to hit a specific number, not to hit a PR, but to make a statement:
I belong here.
That goal was rooted in mindset, identity, and presence. It wasn’t about chasing a total. It was about showing up as the athlete I’ve worked to become.
And I performed well. Not because the numbers were perfect, but because I was ready—mentally and emotionally—to execute.
But back in 2022 at the Arnold, I took the opposite approach. I had just started working with Sean Rigsby, and I locked in on a total I wanted. I hadn’t built up the training, wasn’t fully ready, but I wanted to prove myself anyway.
I bombed out.
That meet taught me a hard lesson:
Chasing numbers doesn’t always get you there. Sometimes, it leaves you with less than you started.
What I Teach My Athletes Now: Performance Is Built on Process, Not Pressure
At TriState, we don’t talk about chasing totals unless they’re required for a qualifier—and even then, the focus is on readiness and confidence, not desperation.
I’ll tell an athlete:
“Let’s aim for a 6-for-6 meet.”
“Let’s give you the opportunity to go for it—if it’s there.”
“Let’s use this week to prove that even with a full work schedule, you can stay consistent.”
These are real goals.
They’re based on who the athlete is, not just what the barbell says.
The Burnout Is Real When Numbers Drive Everything
I’ve seen it—athletes who chase a single total for months (or years), only to either fall short or feel underwhelmed when they finally get there.
Because here’s what happens when all you chase is a number:
You burn out mentally from missed lifts and pressure.
You start associating progress with external validation.
You forget why you started training in the first place.
Real goals, on the other hand, leave room for small wins, recalibration, and growth.
How We Set Goals at TriState (and Why It Works)
We set goals on multiple levels:
Lifestyle Wins – “Train 3x this week, even if life’s crazy.”
Process Goals – “Finish all volume this block.” “Squat 4x this week.” “Stay consistent through a stressful work stretch.”
Performance Opportunities – “Take a third attempt at a new total if the day lines up.”
We also build in checkpoints so no one is staring down an 18-month goal with no feedback in between.
We find small victories along the way—like improving technical consistency, handling more volume, or just showing up on tough days.
As an Athlete, How I Stay Grounded and Motivated
I train 5–7 times a week. I compete 4–6 times a year.
That means most of my identity as an athlete isn’t built on meet-day—it’s built between the platforms.
So I’ve had to learn:
Focus on what’s working in training.
Stay excited by things like movement quality, new positions, or tempo work.
Use the people around me—my coaching staff, my friends, my wife—as grounding support systems.
Because this isn’t just about one goal—it’s about staying in the game long enough to reach all of them.
Final Thought: Set the Right Kind of Goal
A number might motivate you in the short-term.
But a real, purposeful goal—one that reflects who you are and what you care about—will drive you for years.
Don’t just chase the total.
Train to become the kind of athlete who can hit it—and enjoy the process of getting there.
