How to Properly Keep Track of Your Fitness Progress

I guess this has happened to you: you start working out regularly, but you don’t see any change to your body? 

Or you don’t understand how to keep track of your fitness progress?

Every program, trainer, influencer, or whatsoever promises you immediate, dreamy results. Maybe you’re not doing it the right way. Perhaps there is no hope for any change.

No, my friend, there is progress. Just not as quick as you wish to. Whoever is telling you change is happening overnight is WRONG.

Whenever there’s effort, a result will come sooner or later. You only need to know how to properly keep track of your fitness progress

The first weeks at the gym (or home workouts) can be very harsh. You will need extra motivation to go because this is something new for your lifestyle. You keep pushing and pushing.

And at the end of the week, the question pops up: is it worth it? Do I even notice a change in my body? Nobody has made you a compliment yet. Your clothes fit you the same way. You still don’t see your 6-pack.

When you have to start seeing your progress?

Noticing change after starting to work out can take A LOT of patience. You can’t lose weight or gain muscle for a day.

Think about it: you haven’t gained weight in two weeks. It will take time until your body adjusts to your new habits and starts changing.

Also, if you did only a week of regular exercises, this is simply the beginning. You have to make more to see progress. It’s a long and bumpy road, but you’re on the right path.

Everything takes time and effort. But it’s worth it. Because you’re worth it for this change.

Is there any progress at all?

Even if you don’t see it, your body does change. Just not as fast as you want. But how to properly keep track of your progress so that you know what works best for your body?

Let me guess your answer: “Let’s check the scale!”

WRONG. The scale shows you just one number: your weight. This number is not enough, and also it isn’t something that’s of huge importance.

And why is that?

Here’s a little story for you. When I started my fitness journey, I was about 120 lb (52 kg). A year later, I’m 130 lb (almost 60 kg). My body looks a hundred times better than before. What happened is I gained muscle. And muscle weighs too. So as long as you’re using a simple scale, which shows JUST one number (your weight), don’t even bother to look at it.

A precise scale shows you the percentage of fat, muscle, water, etc. in your body. Not only the sum of those numbers. If you’re curious about smart scales, let me know in the comments below.

What factors you should keep in mind when using a scale

If you still want to use a regular one, there are certain things you need to keep in mind when measuring yourself.

• Try using the scale at the same time of the day. The best time to weigh is in the morning before drinking any water or eating right after going to the bathroom.

• Keep in mind if you measure yourself multiple times a day (*which you totally shouldn’t) the number is changing all the time: after a meal (there is food in your digestive tract); after drinking water; after weight training (it causes temporary water retention in your muscles); when you need to go to the bathroom.

So how to properly keep track of your progress?

Measure your progress accurately with two simple things: a meter and by taking pictures. If you want to be sure you’re on the right path, use those tools regularly.

Compare with the metrics and pictures from the previous week (month). You’ll see the difference. This will keep you motivated during your journey. You’ll be looking forward to seeing your progress.

Photos show your progress every week

Take pictures every week. At the begging of the next one put the photos side to side. I guarantee you there is a change. It won’t be big, but it’s proof that whatever you’re doing is working.

You’re on the right way for a better, healthier you.

After a month, take the picture of week 1 and compare it with the picture of week 4. Now, you notice the difference, right?!

Also, keep notes of your metrics occasionally.

Measure your chest, bust, waist, hip, thighs, etc. Make the same as with the pictures. Measure, then compare. The longer the gap between the comparisons, the larger the change.

After you get used to those methods, the scale won’t be something on your mind. You’ll find out how meaningless for you this number is.

Remember: always look and work for a lifestyle change, not a quick fix.

Changing your body and habits will show your new, better lifestyle. Also, if you’re still struggling with the beginning of your fitness journey, check out how to kick-start your gym workouts.

During your journey, remember: every change takes time, whether physical or mental. Give your body and your mind time.

Be patient and kind to yourself. Instead of worrying whether something’s working, enjoy the process. The process of change is better than the change itself. It’s proof that you’re willing to take an extra step.

Despite all of the difficulties down the road, you said: “I can, I will, and I am doing it.”

I hope this article motivated you to keep going on your fitness journey with more confidence. Let me know in the comments below how you measure your progress.

Also if you have any fitness-related struggles, fill out my survey. Once I know what’s bothering you, I can help you put an end to it.

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