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One of my clients recently asked me: "How do I measure my progress properly?"
I realised straight away that this is something we get lied to about so often. Everywhere you look there are before and after photos, dramatic transformations and “weight loss tricks” that look almost unreal. And often, they are.
That is why you want to rely on proven ways of tracking progress, not just the mirror and the scale.
In this guide we will walk through the main methods of measuring progress and how to use them properly.
Why would you measure your body?
When you want a change, you normally rely on two things: what you see in the mirror and the number on the scale.
Both can be very misleading. Objective data is key.
If you want to know whether your nutrition and training are actually working, you need methods that give you as accurate a picture as possible. Without them, it is easy to lose motivation for training, because it looks like nothing is changing, even when your body is already adapting in a good way.
📌 Example: You can lose centimeters around your waist, but the number on the scale stays the same because you have built muscle. If you only look at the scale, you might think nothing is happening, even though you are on the right track.
That is why it is so important to use more than one way of measuring progress: the scale, body measurements, photos, bioelectrical impedance and other methods we will go through below.
Together, or even just the right one for you, they give a much more realistic picture of your progress.
Body measurement methods and how to use them correctly
Every method has its strengths and its limits.
If you only rely on one method, or on the wrong method for that particular moment, you can easily get an incomplete or distorted picture.
The best approach is to choose the right method for your goal, or combine a few of them, so you get a clearer view of what is really changing in your body.
1. The scale: A basic body measuring tool with many limitations
The scale measures your total body weight. Nothing more, nothing less. The main problem is that it does not distinguish between fat, muscle, water or what is currently in your digestive system.
It might show that you “gained weight”, when what really happened is that you built muscle. It might also show a lower number because you lost water, even though you did not lose fat.
How to use the scale properly?
- Always weigh yourself at the same time of day, ideally in the morning, on an empty stomach, after going to the bathroom, without clothes.
- Use the same scale every time. Different scales can be calibrated differently and show differences of half a kilo or more.
- Stand in the same position on the scale. The reading can change depending on how you distribute your weight on your feet.
- Look at averages, not single weigh-ins. Do not panic if the scale is a bit up or down one day. Focus on the trend over several weeks.
The most common mistakes when using the scale
- Weighing at different times of day. Your weight can fluctuate by several kilos throughout the day, which easily creates a false picture.
- Weighing after a meal or a workout. Food and water temporarily increase your weight, and after training you might lose fluid through sweat, which makes the reading artificially low.
- Focusing only on the scale. The scale does not show body shape, circumference or the ratio of muscle and fat.
Conclusion: The scale can be a useful tool for quick weight loss, but it should not be the only way you track your progress.
2. Bioelectrical impedance for taking body measurements (Tanita, Omron, InBody)
Bioelectrical impedance estimates your body fat percentage, muscle mass and water percentage. As part of my meal plan service, I offer this type of measurement to my clients free of charge, since the device is available at the sports center in my hometown.
The method works by sending a very low electrical current through the body. Water conducts electricity better than fat, so the device estimates body composition based on the resistance it encounters.
The downside is that hydration, food intake and menstrual cycle can significantly affect the results.
How to use bioelectrical impedance properly?
- Always measure at the same time of day, ideally in the morning, on an empty stomach, before you drink or eat anything.
- Avoid alcohol and large amounts of salt the day before measuring. Dehydration can give unrealistically low body fat readings.
- Pay attention to your menstrual cycle. Water retention can influence results in women.
- Use a device that measures the whole body. Handheld analyzers measure only the upper body and can give inaccurate results.
The most common mistakes with bioelectrical impedance
- Measuring right after a workout. Sweating and dehydration can make your body fat percentage look lower than it really is.
- Expecting medical level precision. Bioelectrical impedance gives you an orientation, but it is not perfectly accurate.
- Comparing results from different devices. Every device uses its own algorithm, so the readings can differ a lot.
In the end, Tanita and similar devices are good for tracking trends over time, but they should always be combined with other methods.
3. Skinfold body measurement (calipers)
Skinfold measurement (anthropometry) uses calipers to measure the thickness of skinfolds at key points on the body. Using specific formulas, you can then estimate body fat percentage.
The main problem is that this method requires a trained professional, ideally a nutritionist or someone with specific anthropometry training. That person needs to know how to handle the calipers correctly. Even a small mistake in pressure can change the result.
How to use calipers properly?
- The same person should always do the measurements. Different pressure means different results.
- Each site should be measured several times. Taking the average reduces the chance of error.
- Measurements are taken at standardised sites, such as the triceps, biceps, shoulder blade, abdomen, thighs.
- Always pinch the fold with your thumb and index finger. You want to grab the skin and subcutaneous fat, not the muscle.
- Place the caliper one centimetre away from your fingers. It should never be placed exactly where you are holding the fold, but slightly to the side.
- Squeeze the caliper and read the value after about two seconds. Do not rush the reading, give the needle time to stabilise.
- Measure each site three times. If the readings differ by more than 1 mm, repeat the measurement.
- Write down the average of the three readings for each point. Using the average gives you a more precise result.
The most common mistakes with calipers
- Trying to measure yourself without experience. It is very difficult to grab the fold correctly and stay consistent.
- Relying on just one measurement. There will always be some variation, so it is better to collect data over a longer period and watch the trend.
Skinfold measurement is one of the most precise available methods for estimating body fat percentage, but it does require professional handling.
Even though I shared tips here, this is still a method I recommend you leave to someone who is trained in it. In my Full Nutri package I offer anthropometric measurements as part of the meal plan service.
4. Measuring body circumference with a tape measure
A soft tape measure is used to measure the circumference of key body parts (waist, hips, chest, upper arms, thighs, and sometimes the neck) so you can track fat loss and muscle shaping.
How to use a tape measure properly?
- Always measure at the same point on the body. Write down the exact locations so you can stay consistent.
- Do not pull the tape too tight, but do not leave it loose either. It should sit snugly against the skin and cover as much area as possible without digging in.
- Try to measure at the same time of day, ideally in the morning before eating.
The most common mistakes when using a tape measure
- Measuring slightly different locations each time. Even a small shift can change the result.
- Pulling the tape too hard or not enough. The reading can vary a lot if your technique is not consistent.
How to measure yourself with a tape measure?
Measuring body circumference with a tape measure is one of the simplest and most practical ways to track progress.
It shows you changes that the scale will never show, such as reduced fat, improved muscle tone and a more sculpted shape.
The key to good measurements is consistency. You want to measure at the same points, in the same conditions and in the same way every time, so your data can actually be compared.
Choose a flexible tape measure (1) that does not stretch. Classic vinyl or plastic tapes are best, because fabric can lose its shape over time and give inaccurate results. The tape should lie flat on the skin, without twists or folds, and without being pulled too tight. If you pull too much, you will artificially lower the number.
Measure on bare skin in a relaxed posture (2). This helps you keep the conditions the same and the results accurate. Your body should be relaxed, without sucking in your stomach or flexing your muscles. If you are measuring yourself, a mirror really helps you make sure the tape is straight and level with the floor.
Always measure at the same time of day (3) so your results are comparable. Mornings are best, before food, drinks or any physical activity. Hydration and training can cause temporary changes in circumference because of water retention or muscle swelling, which will affect your readings.
Measure the key points on your body (4) so you get a clear picture of your progress. The most important ones are waist, hips, chest, upper arm, thigh and calves.
Measure your waist at the narrowest point (5), usually slightly above the belly button. The tape needs to be straight and parallel to the floor, without pulling. Breathe normally and take the measurement on a relaxed exhale, without sucking your stomach in.
Measure your hips at the widest point (6), usually over the glutes. Here it is especially important to check in the mirror that the tape is at the same height all around. If it is crooked, your result will not be accurate.
Measure your chest at the widest point (7), usually across the nipples in men and wherever the ribcage is most prominent in women. Your arms should be relaxed at your sides, and the tape should be secure but not pressing into the tissue.
Measure your upper arm with the muscles relaxed (8), about halfway between the shoulder and the elbow. If you want to track muscle growth, you can also take a second measurement with the arm flexed, as long as you always measure in the same way.
Measure your thigh at the widest point (9), usually 10 to 15 centimetres above the knee. Stand with your weight evenly distributed on both legs, because shifting your weight can change the measurement.
Measure your calves at the widest part of the lower leg (10), standing with your foot relaxed.
Repeat the measurements under the same conditions (11) and write everything down so you can track real changes. Measuring every 14 to 30 days is ideal. Measuring too often can be frustrating because changes are small, while very long breaks make it harder to see the pattern.
Conclusion: This is an excellent method for tracking changes in body circumference that I would always recommend. It is affordable, simple and does not require a lot of effort.
5. Before and after photos
There is nothing wrong with taking before and after photos to track your progress with training and nutrition.
In fact, this can be a very solid way of “measuring” results, even though of course there is always some room for visual tricks.
How to take progress photos properly?
- Always wear similar or the same clothes and use the same poses so the comparison is as objective as possible.
- Take photos in the same lighting. Natural light is usually the best option.
- Take photos every four weeks. You will not see much change from one day to the next, but after a month you can usually spot a difference.
The most common mistakes with progress photos
- Taking photos in different conditions. It can make progress look bigger or smaller than it really is.
- Relying only on photos. They are a great tool, but they should be part of a bigger progress tracking system.
- Taking photos right after a workout. Your muscles look the most defined and “pumped” right after training.
- Taking photos in yellow light with strong shadows. This kind of light can exaggerate irregularities and create a misleading visual effect.
Conclusion: Photos are a great way to track changes, but you need to control the conditions so the comparisons stay fair and honest.
How to interpret your results without getting frustrated?
One of the biggest traps when tracking progress is expecting constant, linear results.
Progress never moves in a straight line. Your body goes through phases of adaptation, and sometimes changes happen quietly in the background before they become visible.
If you are just starting out, you will usually notice the first changes within four to six weeks. If you have been active for a while, your body reacts more slowly to the same stimulus. That does not mean there is no progress. It just means you need to pay attention to more than just the numbers, like how your body feels, how strong you are, your endurance and your energy levels.
Understanding that some changes are fast and some are slow helps you avoid disappointment.
Body fat does not melt overnight, but you might notice changes in muscle tone, posture and how your clothes fit. If you are doing strength training, you might build muscle while losing fat at the same time, which cancels out on the scale, but visually and physically your body looks and feels better.
Fluctuations in your results are completely normal and not a reason to panic.
The scale can show higher numbers after a salty meal, an intense workout or during your menstrual cycle. Measurements can vary if your body is holding extra water. The most important thing is to track the long term trend, not react to a single weigh-in or measurement.
How to keep your motivation going?
Motivation for training comes and goes. Discipline and consistency are what bring results.
Instead of looking only at numbers, set yourself different types of goals. Can you do more reps than before? Do you feel better in your body? Do you have more energy throughout the day?
If you ever feel stuck, compare old and new photos, remember how you felt before you started and remind yourself why you began in the first place.
Progress is not only in centimetres and kilos. It is in strength, energy and confidence you are building along the way.
