Set the Standard: Why Clear Benchmarks Matter in Life and Training

“Goals are what you hope to achieve. Standards are the baseline for how you operate.“

When it comes to personal growth, performance and success, there’s a principle that separates many of the elites in their respective fields from the average: standards. More than just goals or aspirations, personal standards define the baseline you refuse to dip below: the non-negotiables that drive consistency, progress, and results.

Whether in fitness, work, or personal relationships, standards create clarity. They establish a framework for what success looks like, providing measurable benchmarks that reveal whether you’re moving forward or staying stagnant. Let’s break down why standards are essential and how you can start applying them across all areas of life.

Why Standards are More Important than Goals

Goals are often outcome-based – I want to lose 10 lbs., I want to get promoted, I want to improve my relationships. While these targets are important, standards are the habits and expectations you hold yourself to every day that makes reaching those goals inevitable.

For example:

• Goal: Run a sub 6-minute mile.
• Standard: Run 3x a week with progressive intensity and track times for accountability.
• Goal: Get a promotion at work:
• Standard: Consistently show up, meet deadlines, seek professional development, and deliver quality work.

Goals are what you hope to achieve. Standards are the baseline for how you operate.

How Setting Clear Standards Drives Results

1. Clarity in Performance Metrics
2. Clear standards help you measure progress objectively.
3. Example: squatting 2x bodyweight, completing a 5K run in under 20 minutes
4. Consistency and Accountability
   1. Standards remove guesswork, making it easier to stay consistent.
   1. Example: I will not miss a workout unless I’m sick or injured.
5. Elevated Expectations Lead to Better Outcomes
   1. Holding yourself to a higher standard raises your expectations across all areas of life.
   1. Example: Prioritizing proper nutrition as part of peak performance, not an afterthought.
6. They Protect You from Mediocrity
   1. Without standards, it’s easy to drift into comfort and complacency.
   1. Example: Staying within a comfortable pace instead of pushing into discomfort during conditioning tests.

Key Areas Where Standards Matter

Fitness Standards:

• Deadlift 2x body weight
• Pull-up bodyweight for 10+ reps
• Walk 10k steps every day
• Consistently train 4x per week

Workplace Standards:

• Consistently meet deadlines
• Proactively seek feedback and growth opportunities
• Deliver high-quality work without shortcuts

Nutritional Standards:

• Protein intake 1g per pound of bodyweight daily
• Drink 100 oz of water per day
• Prioritize whole foods over processed options

Recovery Standards:

• Minimum 7 hours of quality sleep per night
• 2x weekly active recovery or mobility sessions
• Consistent stress management practices

Personal Relationship Standards:

• Communicate openly and honestly
• Prioritize time with family and loved ones
• Show support through actions, not just words

How to Set Personal Standards for Yourself

1. Identify What Matters Most: Choose standards that align with your goals in all areas of life. Clarify why each standard matters to your long-term vision and how it connects to your core values.
2. Keep Them Measurable: Use objective metrics where possible. Break standards into actionable steps, making them easier to track and measure progress.
3. Commit Publicly: Share your standards with a coach, mentor, or loved ones. Consider joining a community or accountability group to reinforce commitment.
4. Track and Review: Regularly assess if you’re meeting your standards. Keep a journal to log whether you hit your daily, weekly, or monthly benchmarks and adjust accordingly.
5. Lead by Example: Your standards can positively influence those around – whether co-workers, friends, children, or loved ones. Be a model for discipline and integrity.

Final Thoughts: Be the Standard

Standards are the foundation of success. They define how you show up, how you train, how you work, and how you connect with others. When you raise your personal standards, everything else in your life begins to level up.