Beyond the Scale: 5 Alternative Ways to Track Your Fitness Progress
Ditch The Scale!
Embarking on a fitness journey is an empowering decision, and many individuals eagerly step onto the scale in anticipation of seeing results of their hard work. However, relying solely on the scale to gauge progress can be misleading and demotivating. Weight is just one aspect of a much broader picture of health and fitness. In this blog post, we'll explore five alternative and more holistic ways to track progress beyond the scale.
1. Body Measurements
While weight is a useful metric, it doesn't account for changes in body composition. Muscle is denser than fat, meaning that as you gain muscle and lose fat, your body shape can change without a significant shift in weight. For a specific comparison, muscle weights 2 times more than fat. If we gain 3 pounds of muscle and lose 2 pounds of fat which sounds amazing, the scale will say we gained a pound. Measuring key areas like your waist, hips, chest, and thighs provides a more accurate reflection of your body's transformation. Use a flexible tape measure and consistently measure once a month at the same points for the most reliable results.
2. Before-and-After Photos
A visual representation of your progress can be a powerful motivator. Take regular full-body photos from the same angles and in consistent lighting. My advice is to find a tile in your bathroom and remember that same tile for every week when taking a progress picture. This way it can ensure that you are taking the picture from the same exact frame, so it is easier to compared. Comparing these photos over time allows you to see changes that might not be apparent in the mirror day to day. It's essential to be patient, as noticeable transformations often take time, but these visual records can offer encouragement during moments of doubt.
3. Performance Metrics
Improved fitness isn't just about aesthetics; it's also about enhanced physical abilities. Keep track of your performance metrics, such as the number of push-ups, pull-ups, or the time it takes to run a mile. As your strength and endurance increase, you'll have tangible proof of your progress. This approach focuses on what your body can do rather than how it looks, fostering a more positive and empowering mindset. A strength performance metric can be measured by doing a maximal amount of push-ups and pullups in one set and compare that monthly. An improvement in any of these tests indicates fitness progress whether the scale changes or not.
4. Clothing Fitting
Changes in your body may be reflected in the way your clothes fit, even if the scale doesn't budge. Pay attention to how your clothes feel and look on you. A looser waistband, a more flattering fit, or dropping a clothing size can be a positive sign of progress. This goes both ways for individuals trying to gain muscle as well. Gaining a size in a t-shirt, or an old shirt fitting tight around the arms can be a great way of tracking progress. Keeping a pair of "goal jeans" or a dress as a reference point to is a great way to gauge your success in achieving your desired body shape.
5. Energy Levels and Mood
Improved fitness often leads to increased energy levels and better mood. Take note of your energy throughout the day and any changes in your overall well-being. Feeling less fatigued, more alert, and experiencing a positive shift in mood are indicators that your fitness routine is positively impacting your overall health. These improvements can be just as crucial as physical changes in assessing your progress.
What To Focus On
Relying solely on the scale to track your fitness progress can be limiting and often doesn't provide a complete picture of your journey. Embrace a holistic approach by incorporating a variety of tracking methods, from body measurements and before-and-after photos to performance metrics and clothing fitting. By recognizing progress in different aspects of your health and fitness, you'll stay motivated and engaged in your journey, leading to long-term success and a more positive relationship with your body. Remember that everyone's fitness journey is unique and special in your own way, and the key is to find the combination of tracking methods that works best for you.