Taking Body Measurements How you can Track Fitness Progress


How to Take Body Measurements to Track Progress

Video taken from the channel: Noah Asmus


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How to measure fitness progress. Cheap AT HOME body measurements.

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How to Take Your Body Measurements

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How To Track Your Fitness Progress

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How to Correctly Measure Your Body and Track Progress

Video taken from the channel: FastFitnessBootCamp

How Do You Measure Fitness Progress? You decide you want to get in shape. You go for runs every day for a week and try to eat less food. You step on the scale every day for a week and the numbers go down.

Yaaaay! You go to a cookout on a Sunday, step on. How often to take body measurements. When it comes to taking body measurements there’s no need for daily tracking as physical changes generally don’t change on a day-to-day basis.

We recommend taking weekly body logs, measured at the same time of day and under the same conditions. Because tracking your body measurements and fitness progress can be crucial for getting in shape! Those who succeed in transforming themselves are those who write everything down. As they say “That which gets measured gets improved.” Or as we tell our 1-on-1 Online Coaching clients, “track the problem to crack the problem!“. Taking measurements is hands down my favorite way to track progress.

For some people (especially those with a significant amount of muscle on their body), taking weekly or bi-weekly measurements is the easiest way to tell if they’re making progress. Knowing how to take body measurements, progress photos, and tracking your activity and food intake will shed major light on the holes in your plan of attack and change your perspective. If the numbers and photos are not reflecting positive change, it is time to start something new and make some changes in the right direction. What You Need to Take Your Measurements Don’t worry taking body part measurements is super easy.

All you need is a flexible tape measure (fabric, not metal!) and a method to track your results like one of my above measurement trackers. You can find fabric tape measures at almost any art & craft or fabric store near you. First things first: It’s important to take accurate measurements of your body before, during, and after your fitness program so you can track your progress — all you need is a measuring tape and a scale. Keeping Track of Your Body Measurements: Here is how you take 7 different body area measurements, plus your weight.

All you need is a tape measure (not the metal kind of course) and the blank body measurement chart you can download for free below. Remember to keep your muscles relaxed while you’re measuring. An accurate way to test your fitness progress is by taking tape measurements. Weighing yourself on a scale is a harder way to tell if you are actually making progress and can easily become discouraging.

The weight on the scale will fluctuate if you have more muscle or even if you had a big lunch. If you want to take a full body measurement to track your progress, do the above from the quick measure, as well as the following: Bust – Measure all the way around your bust and back Midway – Measure between the widest part of your hips and waist Knees – Measure just above the knee (around the leg).

List of related literature:

When gauging your progress, measure the chest, upper arms, waist, thighs, calves, forearms, and neck.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Body measurements are a great way of tracking your progress.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

I use some form of body-composition analysis (skinfold measurements, hydro

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

You can take body-composition measurements via the skinfold (caliper) method as well as the anthroprometric (tape) method.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Try recording your measurements once a month, and have the same person use the same tools to do them.

“Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health” by Dr. Jason Fung, Eve Mayer, Megan Ramos
from Life in the Fasting Lane: How to Make Intermittent Fasting a Lifestyle and Reap the Benefits of Weight Loss and Better Health
by Dr. Jason Fung, Eve Mayer, Megan Ramos
Hay House, 2020

I took photos and recorded measurements of my neck, waist, and hips in MyFitnessPal, a popular tracking app.

“Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes” by Suzanne Ryan
from Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes
by Suzanne Ryan
Victory Belt Publishing, 2017

In an office or field setting, skinfold calipers or a bioelectrical impedence analyzer is the easiest way to measure body composition.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

Periodic measurements of body composition, perhaps a couple of times a year, allow you to determine how your muscle-building strength workouts and your fat-control methods (which we’ll discuss soon) are going.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

Each week, note your weight; the measurements of your waist, hips and thighs; and whatever else you want to track or improve: your water intake, your supplement schedule, your bowel movements (seriouslyl).

“The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days” by JJ Virgin
from The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days
by JJ Virgin
Harlequin, 2012

To find your lean mass in kilograms, multiply your weight in kilograms by your body fat percentage (which you can find via a body fat measuring tool such as a Withings scale or a quick measurement by a personal trainer at a gym).

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Hey Erin, Paul from Canada. I love your stuff would love to workout with you.

    You have such insight into the body and how exercises work the muscle, you are truly awsome.

    Us normal people need more of you, Lol. Anyway keep up the great bod, are you training for a show soon?

  • Wait 43 inches of chest? that dude looks pretty big, and still is like 109 cms of perimeter? lol i see myself small with 105 cms.

  • that guy is 6 3 to 6 4. he looks like a soldier. Doesnt look massive but fit enough to hump a 90 lb ruck make his 70 pushups and 18 pull ups.
    at 5 7 i have these exact measurements but looks more fit.

  • Nice video.Hey i think your fans might be interested in our fitness tracker and resistance bands,are you interested in promoting our brand,our IG account is @fitpoloofficial,pls check it out!

  • To accurately check the hips he has to do that on his own Naked because the underwear and shortswill add up to 2 in. And to check the waist is one inch above the belly button.

  • Talking about measuring body parts I was a bit nervous to scroll down in the comments but to my surprise everyone has been respectful. Have you ever seen a chiropractor and would you recommend seeing one if so? BTW the video intro pic is awesome.

  • I’ve been measuring wrong my whole life! Thanks so much for your video, I love informative videos that really go into the details.

  • I’m so off track! I haven’t done a workout since March. Well, I have but I’m not being consistent. I’m so grossed out on how I look. I really need to get back on track. But now that I have to start all over again I will use this method to keep track of my results. Thanks Erin! Ur so awesome! ��
    Tomorrow is the first day of starting over. To new beginning’s *ting

  • Girl…i know this is an informative video, but my eyes rolled out of my head looking. You are just gorgeous. I….should go sit down…

  • I just took my measurements I’m 32 years old Measurements /Calves 19 and half inch Legs 31 half inches thighs Forearms 17 inches/biceps 22 inches Chest 54 inches/Shoulders over 60 inches Neck 19 inches. I guess that’s good I guess

  • Small world. I went to elementary school with Scott, and in looking for a video to show how to measure body parts, he popped up. Keep up the good work, Scott! Thanks for the info.

  • I am always so impressed with you, your knowledge and your videos. Thank you for always sharing your expertise. Also, thank you for this video. Best video to explain how to take measurements and photos I have seen. Thank you. Thank you

  • This guy has the same size arms as me yet my arms look substantially smaller I’m 6 foot tall have larger thighs than him as well yet they also like much smaller confusing man

  • Thanks you so much, Erin! Your videos have helped me so much and I appreciate all of the tips. Still wish I could train with you and get some tips in person. You are inspiring! Thank you!

  • Wow Erin looking stunning and like wonder woman than ever before! Could u do a video on how much of a surplus u should eat to gain as much muscle and as little fat?

  • Congratulations on your IFBB bikini Pro Win!!!! ��️‍♀️��‍♀️��‍♀️ I was so happy for you when I heard!!! Did you sneak that one in because I had no idea but I knew you were looking shredded and wondered what was coming! I almost cried when I told my husband! Hes like ��!…lol. You look so amazing! Beautiful as always at every stage of whatever your doing! I’ve always loved the figure look but you doing bikini, I believe has changed my mind a bit! Plus I’m natural so I’ll probably never get big enough anyways to do figure!�� sorry so long…but anyways congrats and love some ERIN!��

  • For a big guy 34″ is pretty good (to me, a non-lifter). Granted, low body fat makes muscles way more prominent, and waist size is a half decent method to get a rough gauge of body fat. But looks are the best imo:)

  • Another great video from Erin! You are seriously the best and your videos cut to the chase without all the extra fluff that seems to be in so many videos these days. Also, just finished your new book and it was amazing! ❤❤❤ Thanks for all you do!

  • I started doing this and its worth it but a lot of clothes may fall off I got to 14 per cent body fat and its slightly harder to find clothes that are right.

  • Glad your back!!!
    Thanks for uploading another awesome video and for inspiring me to make my own YouTube channel! Your the best! Lots of love from Canada ����

  • I just press the like button before I even start the video. I know it’s that good everything you post. Lots of love, Erin, I’m so happy I’ve discovered your channel.

  • I’m 13 years old,
    5’8 or 5’9 not exactly sure
    137 pounds
    30 inch waist
    11 inch biceps completely unflexed
    38 inch chest
    Are all these measurements and statistics normal?
    And for anyone wondering I’m about 12% BF

  • lol i dont even workout and everyone says im skinny but only his biceps forearms and calves are bigger than mine. maybe a little in the neck This guy must be kinda weak

  • For custom shirts online, you don’t need to measure so many times, just height, weight, and waist. That deserves to try on Amazon which makes it easy.

  • Thank you so much for this information I was so disappointed this morning. I am very dedicated to clean healthy eating and working out. I follow you and have so much respect and admiration for you.

  • Congrats on IFBB BIKINI PRO!!! The measuring, recording & pic are very useful for managing the progress as you suggest, especially when lost the motivation in my thought. Gonna try!

  • Begin with your arms, work your way down.
    o  Measure right at the peak
    o  No defined peak: measure distance between
    sholder and elbow and measure middle
    o  Do both arms
    o  Do right at the nipples
    o  Arms are down, do be able to measure the lats
    o Across the belly button
    o  Includes love handles
    o  Include the widest part of your butt
    o  Legs completely together
    o Feet touching
    o  Measurement taken halfway between your inseam
    and your knee
    o  Evenly distribute weight
    o  Feet are shoulder width apart
    o Measure right and left leg
    o  Weight evenly distributed
    o  Measure at the peak of the calve
    Body fat %
    o  Use body fat calipers
    o  Beside your belly button, left or right 2”
    and down 1”
    o  Pinch with your fingers and squeeze with
    calipers until arrows align
    o  Read the number of millimeters and use chart to
    estimate body fat percentage
    Keep track at least every 30 days.

  • great video and great that you are sharing.. but you are of with the right measurement! you need to have a reference point on each time you do the measurement.. otherwise you wont measure at the same place next time.. as i said great video, but info is lacking. sorry… have a good one buddy:)

  • Thank you! I bought a measuring tape some time ago to keep track of my body’s changes and I needed some guidance thank you for making this simple and short

  • My joy to test weight loss program is at all time high. I didn`t alter my very own diet weight and did not increase my workout level. More than a period of a month, I shed about 6 pounds. With the help of this technique, I did realize that I ate less and also filled up quicker. Google should help you to discover it. Program’s name is Bella Kaγozko
    good luck

  • First “I love you bunches” you’re my inspirationI’ll be 50 in 4 yrs yikes haha.. I’m
    I just want to know where I can purchase the stand for the iPhone that you took your pics?

    Hope all is well with you


  • Thanks Erin you mean so much to the fitness industry. Ive been trying to find an example of how to measure my body composition and then you put it out there. PLEASE let me know if you ever need anything 😉

  • Hi Erin, love your channel ��. I started weight lifting about 3 months ago 45 days/wk. I have always only done cardio at 36 years old�� but love weights. I understand muscle is denser than fat and weighs more.. how much weight is normal to gain at this point. Im 5 ft, started out at 122 lbs and am now at 131. Is this weight gain normal? Im kinda seeing definition in my upper body but starting to feel pudgy, especially since im only 5 ft tall

  • Hi Scott, great video, would it not be worth measuring 7 inches from the knee upwards for the left and right thigh? Just because when measuring clients every 4 weeks their body can change and it helps to keep their results this way more accurate. Hope that makes sense.

  • You are so Sweet ❤️ Beautiful ❤️ Hot ❤️ Stunning ❤️ Looking ❤️ �� 5 out of 5 whistles ���������� �� Muahf �� SMOKING���� Thumbs up �� Like ��

  • If you need someone to take your pictures ill volunteer for free:) I can tell you know what you’re talking about because your body is amazing and must have taken lots of hard work.

  • My arms measure about 16 inches not flexed and about 17.5 inches flexed I feel like I shouldn’t have bigger arms than this guy as I’ve only been working out for about 3 months so would that be my genetics?

  • Wow Erin, you are looking amazing! So much definition! I love watching your videos for inspiration and to learn. Your body is proof of your knowledge and commitment. Love from Cape Town:)

  • Hi Erin great job on the video and I like your hair style it looks gorgeous and thanks for the heads up and stay motivated at what you do and I like your outfit it looks gorgeous on you and you are a beautiful young lady with a gorgeous body and keep doing your thang and stay positive in everything you do and keep risen to achieve your goals and have a great day and excellent job on the video �� ���� ���� ��

  • I am a beginner to weightlifting or exercising in general. I’m only 14 and have been working out on a boflex (only thing I have availible to workout on) for about a month now working out 3 to 4 days a week. I also run 2 miles twice a week.

    I am incredibly skinny and I wish to become bigger so I’m coming to youtube to ask for advice.

    I’m only 127 pounds, 5’7

    I eat lots of food to try and gain weight but it seems as if my stomach is a blackhole, I can eat a cake and lose calories doing it. (That’s sadly only a slight exaggeration I know my metabolism will slow down once I’m done maturing but I can’t take looking like the way I do for much longer.)

    Arm 10.75
    Forearm 10.5
    Chest 30.5
    Shoulder 38.3
    Waist 27
    Hip 33.8
    Thigh 19
    Calf 14.5
    Neck 13.5

    I have pectus excavatum which leads me to be very subconscious about my body and I’m hoping that if I got more muscle my deformity will be less obvious. Another problem I’ve noticed is my arms are incredibly small in width then large in length making it appear as if I’m a stick from certain angles. Is there a fix to something like this?

    Thanks you for taking the time to read this.

  • So that’s pretty weird. My chest is only 36″ and my biceps 12.5″. My waist (which is right below my ribcage for me) is just over 29″ while my hips are just under 39″.

    So my arms, chest, waist and hips are all much smaller. But his legs are the same size as mine. Is it just me, or is that a little odd? Especially for such wide hips.

    I wish my hips were 41″. Maybe I’d like one or two more inches on my chest as well.

    But I want to keep my waist down where it’s at.

  • Awesome video. Glad I took the time to measure myself today, I gained half an inch on my biceps which is good!!! Half-an inch gain on my chest. I only got this guy beat in one thing, and that’s the thighs. Mine are 24 inches, of course I’m a long distance runner. I got above average thigh size. 3 Marathons complete, 1 Official Marathon Race complete. 4 Half Marathons complete. 2 of those were up in the mountains. 3 5ks complete. 1,278 miles ran last year. Max bench press is 175lbs, only 2 reps. Not bad at all.

  • hi Scott. big fan. but when I tried to pause your video, I was directed to your website, which is rude. on the other hand, your website is getting blocked by Chrome. so I warned you and made you a favor, and I kindly ask you not to trick me again in return

  • I’m new to your channel, and already loving the tips and guidance I’ve seen so far. I can’t wait to compare my beginning results to, let’s say, my results at 3months and then 6 months. And I see your a fellow Houstonian!

  • Great video Erin, thank you. Just wondering where do you keep your measurements? Have you seen our FREE gender specific Progress Tracker (iOS) apps? Have a look and tell us what you think of them, we value your opinion. Thanks in advance.

  • Height: 5’8”
    Weight: 140lbs
    Biceps: 13”
    Forearms: 11”
    Neck: 15”
    Waist: 29”
    Shoulders: 45”
    Chest: 37”
    Thighs: 20”
    Calves: 14”
    Age: 20

    Comments concerns? I’ll update if there are any replies.

  • Your body is unreal!!! Like woman seriously!!! You both motivate me and make me feel like I’ll never get that pot of gold at the end of the rainbow. Anyway, thank you so so much for all your videos. You’re my fitness guru and no one on YouTube can compare���� have an awesome day and keep up the amazing work. Love from Helsinki, Finland.

  • Never solely measure one thigh, arm, calf because you won’t know whether or not there are muscular imbalance(s). Imbalances greatly increase risk of injury. If there are any you can balance them with isolating exercises. Overall a good video, but really bad instruction right there.

  • That’s 34inch because of muscle mass, which represents strong core right? I think there’s nothing to be ashamed of a little bigger waist.

  • You didn’t measure the waist, you measured the high hip. You know that v shape leading to the crotch? That shape is made by the hips bones, which etned all the way down to the crotch.

    The waist is ABOVE the belly button, i.e. ABOVE the hip bones.

  • Measuring the shoulders across seems more accurate since people judge the width of your shoulders anyways, plus if you grow your chest and back that will lengthen the measurement of your shoulders even if your shoulders didn’t grow.

  • 5’8.5 182 lbs barely 17
    Forearm 12.5″
    Bicep 16″
    Chest 44.5″
    Shoulder circumference 52.5″
    Waist 32″
    Thighs 26″
    Calves 16″
    Are they any good??

  • Hey This is a great video. Many of the new scanners also offer 3d avatars of yourself to “track” that progress visually. Great to check out if you belong to a club or gym.

  • all in inches
    5’11’ 210lbs 45y

    neck 17.5
    chest 43.4
    biceps 16.3
    forearms 13.2
    waist 37.8
    glutes 22.2
    thighs 24.8
    calves 16.5
    wrists 8

    Been training for 1 year solid with 150-250mgs test e/wk (trt) (blast/cruise)

    starting weight was 185lbs with lots of subq fat. I now have next to none.