How to Measure Fitness Progress From Your Starting Point

0 to Elite course · Lesson 9 of 100 · Level 0: Start Here

If you do not know where you started, it is hard to see how far you have come. The scale alone tells you very little. In this lesson you will record a simple set of baseline measurements in about 20 minutes, and learn how often to repeat them.

Why measure more than your weight

Body weight goes up and down by a kilo or more from day to day because of water, salt, food in your gut and your hormones. If you are also building muscle while losing fat, which is common for beginners (see lesson 6), the scale might barely move while your body changes a lot.

So we use several measures together. When most of them move in the right direction, you know you are on track. When only one moves, you wait another week or two before changing anything. That patience is a skill you will use for the rest of this course.

1. Body weight: use an average

Weigh yourself first thing in the morning, after the toilet and before eating or drinking, on the same scale. Do it most days of the week and work out the weekly average. Compare averages week to week, never single days.

If daily weighing makes you anxious, once a week under the same conditions is fine. You can also skip the scale and lean on the other measures below.

2. Tape measurements and photos

A cheap fabric tape measure is one of the most useful tools you can own. Measure these, standing relaxed, at the same time of day:

• Waist: level with your belly button.
• Hips: around the widest part of your bottom.
• Chest: around the fullest part, under the armpits.
• Upper arm: halfway between shoulder and elbow, relaxed.
• Thigh: around the widest part, on the same leg each time.

Your waist measurement is especially useful. A shrinking waist is one of the clearest signs of fat loss. Pull the tape snug but not tight, breathe out normally, and measure twice to make sure you get the same number.

Progress photos

Photos often show changes that numbers miss. Take a front, side and back photo in the same spot, with the same lighting, wearing the same fitted clothes. Stand relaxed. Keep them private, you do not need to share them with anyone. Repeat them every four weeks. Put the old and new photos side by side rather than flicking between them; small changes are easier to see that way.

3. Simple fitness tests

These show that your body is becoming more capable, not just changing shape. Pick the ones that suit your level and write down the result:

1. Press-ups: how many good reps you can do in a row, on the floor or with hands on a bench. Our press-up guide explains good form.
2. Sit-to-stand: how many times you can stand up from a chair and sit back down in 30 seconds, without using your hands.
3. Plank: how long you can hold a straight, braced plank. Stop when your hips sag.
4. Walk test: how long it takes you to walk a set route, such as a 1.5km loop near home, at a brisk pace.

From week two onwards, your training log becomes your best strength record. If the weights and reps keep creeping up, you are getting stronger. Strength usually climbs quickly in the first few months, long before the mirror changes, so it is one of the most motivating numbers to watch as a beginner.

4. Optional: a body composition scan

A body composition scan estimates how much of your weight is fat, muscle and water. It is not essential, but it gives detailed numbers to track. Read our full guide to InBody scans and how accurate they are before you book one, and always compare scans taken under the same conditions.

Keep it healthy: measurements are tools, not judgements. If tracking your body starts to make you anxious or affects how you eat, stop and talk to your GP. If your health check from lesson 4 flagged anything, ask your GP which tests are safe for you.

Your action steps

1. Buy or find a fabric tape measure and record your five measurements today.
2. Take your front, side and back photos and save them in a private folder.
3. Do two of the fitness tests and write down the results with today’s date.
4. Put a reminder in your calendar to repeat everything in four weeks.

Frequently asked questions

What is the best way to measure fitness progress?

Combine several measures: a weekly average of your body weight, tape measurements, progress photos and simple strength tests. Together they show far more than the scale alone.

How often should I measure my progress?

Weigh yourself most mornings and track the weekly average, or weekly if you prefer. Repeat measurements, photos and fitness tests every four weeks.

Why is my weight not changing when I am training?

Daily water changes can hide fat loss, and beginners often build muscle while losing fat. Check your waist measurement, photos and strength before deciding nothing is happening.

Keep going

Previous: Lesson 8: Gym Etiquette for Beginners: The Unwritten Rules

Next: Lesson 10: Your First Week at the Gym, Day by Day

Lost your place? See the full course map.

Want Artem to coach you through it? SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB. Rated 5.0 from 106 Google reviews. Book a free consultation or WhatsApp Artem on 07301 512215.