Are You Measuring Your Progress Effectively in Your Health and Fitness Journey?
- Kaitlyn Marie Redmore
- Oct 1, 2024
- 4 min read
How do you know if you are on the right track if you don't track your progress in some way?
Understanding how to measure your progress helps you assess whether you are making improvements or have possibly hit a plateau in your health and fitness journey, it also helps to keep motivation levels high. If you don't measure progress in any way, you won't know if you are doing the right things to get you to your health and fitness goals.
There are many different ways to measure progress aside from just weighing on the scale, measuring body composition changes is just one aspect of progress we can keep track of. You can monitor your progress in the gym for improvements in strength, cardiovascular fitness, flexibility and mobility. As well as, keeping a record of changes to your mental and emotional well-being throughout your fitness journey which is equally as important.
Let's dive into some of the key metrics you can monitor to keep track of your progress:
Body Composition:
Body Weight: Tracking your body weight on the scale is very easy to do and helps you monitor if you are losing, gaining or maintaining your weight over a period of time. However, it's important to note that scale weight does not give the full picture of your body composition, such as how much muscle or body fat you have. It's a great metric to use but is best utilised in combination with other methods.
Body Fat: Body fat percentage can be measured in many ways, some methods can be self-administered and others require a special machine or piece of equipment. A method that can be done at home by yourself or with the help of a family member or friend is skinfold callipers, however, keep in mind this method can be prone to human error. Dual-Energy X-ray Absorptiometry (DEXA) and Bioelectrical Impedance Analysis (BIA) scans are popular machines that can measure body fat along with other body metrics, however, even these pieces of equipment can have a margin of error.
Body Measurements: Tracking body measurements such as waist and hip circumference can give you a good idea of body composition changes.
Progress Photos: Taking frequent progress photos, ideally weekly, fortnightly or monthly, will allow you to see visual changes and give you a clearer idea of your body composition.
Gym Progress:
Workout Tracking: Tracking the number of sets and reps you complete each workout, as well as the weight you lift on each exercise is a great way to see progress. If you are using a heavier weight over time or completing more sets/reps of an exercise, that is a clear indication of your strength improving.
Exercise Videos: Videoing yourself completing various exercises over time gives you a visual of improvements in your technique. Taking frequent videos allows you to see elements of your technique that need extra attention, sometimes you may not realise you are doing something until you see it.
Time and Distance: Improvements in your cardiovascular fitness can be tracked by recording the time it takes you to cover a set distance or the distance covered in a given time.
Heart Rate: Monitoring your heart rate, especially when performing cardio, can show improvements in your cardiovascular fitness. A lower heart rate at the same intensity shows progress in your fitness levels.
Performance Improvements: Keep a record of how you feel after each workout, performance improvements could be feeling less fatigued after completing the same workout a few times.
Flexibility and Mobility:
Range of Motion: Measuring how your flexibility improves over time can be done by tracking your ability to perform stretches with increased range and with more ease.
Functional Movements: You can also track your ability to perform daily activities or specific exercises that require mobility and flexibility with more ease over time.
Mental and Emotional Well-being:
Mood and Energy Levels: Keeping a record of your mood and energy levels before and after exercise can provide insightful information into how your workouts impact your overall well-being. You want to see a positive impact.
Stress Levels: Monitor changes in your stress levels. Regular physical activity can contribute to improved mental health and reduced stress.
Tips for Successful Tracking:
Be Consistent: Ensure you use the same metrics to track progress each time. Variations in the metric used can cause inaccurate data collection. For example, if you weigh yourself each day to collect data, try to always weigh yourself under the same conditions - Same time of day, preferably in the morning without clothes on, after emptying your bowels. The fewer variables, the more accurate the data will be.
Utilise Tracking Tools: Use tools that will make tracking easier for yourself. This can include apps and fitness trackers, or you could go old school and keep a hand-written journal. These tools will help you keep your records up-to-date and keep everything in one place.
Set Benchmarks: Try to establish clear benchmarks for your metrics, this makes measuring improvements easier. A benchmark is a standard or point of reference in which you can compare data. Your starting points are important to note.
Keep in mind that tracking your progress isn't just about numbers and data! Make sure you take a moment to celebrate all the wins and the growth you have had along your health and fitness journey. Use progress tracking to help you better understand which aspects of your health and fitness are going well and which aspects might need more attention, but remember that like all good things in life, progress takes time.
