Ways to Measure Fitness Success … That Aren’t Connected To Your Weight

Because the scales don’t tell the full story.  If you only judge success by that number going up or down you could end up unmotivated and losing momentum.  I’ve been 10 stone and a size 12, now I’m 13.5 stone and a size 12 , proof that your weight doesn’t tell the full story…

  1. Progress Photos – Take monthly photos of yourself in the same clothes to compare / track changes in your body shape and size.
  2. Take Measurements – Take measurements of your waist, chest, arms and legs every month to keep track of inches lost.
  3. Body composition – Rather than weight and depending on what facilities you have available you could track body fat / muscle composition. Remember these machines are a lot like scales and the method they use for calculating data is not accurate but they could illustrate trends of body fat reducing / muscle increasing which indicate progress.
  4. The Jeans Test – Find a pair of jeans (or any trousers) that currently just about fit. Try them on at regular intervals and note the changes in how they fit – as you reduce body fat they should become looser (note this doesn’t always work as you may find you get leaner but your body shape changes and jeans fitting in general becomes a problem!)
  5. Testings / Tracking Data – So far I’ve focussed on the physical appearance and getting smaller. How about getting FITTER?  Record your current scores on a few key exercises (make them ones you do so if you weight train your scores for 5×5 deadlift / 5×5 squat / 5 x 5 overhead press, if you’re a runner your time for a 2km run and so on- make them relevant).  Every 6-8 weeks do these tests again and look for improvements – have you got faster, can you lift heavier, did it feel easier?
  6. Train for an Event – Pick something that you couldn’t currently do (or it would be a massive challenge) e.g. Run a 10k race. Sign up for that event and train towards it.  You complete it then you know you’ve improved your fitness levels.
  7. Have a Health MOT – If you’re a member of a gym like Nuffield (others offer similar too) you may have access to free health checks. Here they will check and record various health indicators.  You can normally get one once every few months and they can be a good indicator of improvement are a few visits.
  8. Keep a Habit Diary – Log what you’ve done for your fitness has your nutrition been good, did you train, what other positive health choices have you made? This is a great indication over time of the habits you have created and positive changes made. Fitness isn’t merely fat loss and PBs, it’s about creating a positive, happy and sustainably healthy you.
  9. Take note of everyday activity levels – How hard is it to currently climb the stairs at work instead of taking the lift? Or run for the bus?  Or walk to the shops?  Make a note and then compare how those tasks feel after a month of two of training, then in 6 months, again in twelve.  If every day activities get easier you know you’re getting fitter.
  10. Listen to compliments – Have people started commenting on how good you look or how well you’re doing in class? These compliments are a good indication that changes are happening!

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