When athletes think about goals, the first thing that comes to mind is often winning. "I want to win gold," "I want to make the top 8," or "I want to score 15 points." But a growing body of research shows that while outcome goals are motivating, they're not the most effective way to improve performance or confidence.
A recent systematic review and meta-analysis by Williamson and colleagues pulled together 27 high-quality studies on goal setting in sports. The results are clear: not all goals are created equal.
🥇 Process Goals Outperform the Rest
The research revealed a clear hierarchy of goal effectiveness:
- Process goals (focusing on actions within your control, like footwork, distance, or timing) had the largest impact on performance (effect size d = 1.36).
- Performance goals (improving on a personal best) showed moderate benefits (d = 0.44).
- Outcome goals (winning or beating an opponent) had almost no effect (d = 0.09).
The takeaway: what you do matters more than the result.
💪 Confidence, Not Just Performance
The study also found that process goals do more than improve results — they boost self-efficacy (belief in your own ability). Athletes who hit their process goals felt more confident and resilient, even in high-pressure situations.
The Anxiety Paradox
On the flip side, focusing too much on outperforming others can actually increase anxiety. By shifting attention to self-referenced improvements ("Am I executing my plan?" instead of "Am I winning?"), athletes can stay calmer and perform better.
Specific vs. Non-Specific: Does It Matter?
We've all heard about SMART goals (Specific, Measurable, Achievable, Realistic, Time-bound). Surprisingly, the research showed no significant difference in performance between specific and non-specific goals.
The Key Insight
The key isn't how detailed the goal is — it's the type of goal. A broad process-oriented goal like "control my preparation" can be just as effective as a very precise one.
Novices vs. Elites: Who Benefits Most?
Novice Athletes
Novice athletes gain the most from goal setting. With more room for improvement, structured process goals can produce big leaps in skill.
Experienced Athletes
Experienced athletes still benefit, but their goals need to be more refined (e.g., "control the middle distance" rather than "improve footwork").
Coaches: Feedback Is Everything
The Feedback Factor
The review highlighted a crucial detail — goals only worked when athletes got feedback. Without feedback, goal setting had little impact. This reinforces the importance of ongoing dialogue between coach and athlete, not just at the start of a season, but after every training session or competition.
✅ The Big Takeaway
If you're an athlete:
- Focus on process goals you can control.
- Measure success by your execution, not just your score.
If you're a coach:
- Guide athletes toward process goals.
- Provide consistent feedback to reinforce progress.
Winning is the result of doing the right things well, over and over. Process goals are how you get there.
Ready to Apply These Insights?
Understanding the science behind goal setting is just the first step. The real magic happens when you put these principles into practice.
FencingBuddies helps you track your process goals, measure your progress, and get the feedback you need to turn insights into improvement.
Start Setting Better Goals Today