• Joshua Li

7 Ways to Measure Progress


All of us who step foot in the gym has a underlying motivation or goal which has driven them to be there. However this underlying motivation diminishes after realising you are not making any progress.

If you are serious about making a change and getting real results, you need to start tracking your progress.

Here are ways I track progress for myself and my clients.

1. Gym Progress: On going evaluation of your training program based on a range of quantitative and qualitative measures is an absolute necessity if you are to make progress. For example, if your goal is to build strength and you are not monitoring or tracking the weights you are lifting how do you expect you get stronger.

2. Dietary Compliance: Give yourself a rating out of 10 to see how compliant you have been with the set caloric and macronutrient (protein, carbohydrates, fat and fibre) goals. I tend to place hitting calories as the most important measure followed by hitting the macronutrients.

3. Bodyweight: Weighing yourself first thing in the morning after going to the bathroom and before having breakfast. I will do this everyday divided by 7 to get an average of weight gain/loss for the week.

4. Girth Measurements: Measuring key areas such as stomach, thighs and arms. If your training specific goal is to grow monster arms or to lose the unwanted belly. These are a great way to measure.

5. Skin-fold testing using callipers: My main tool to monitoring my clients body fat percentage. However, the most accurate ways to measuring leanness would be the form of a DEXA scan.

6. Progress Pictures: Monthly photo comparisons. Stand relaxed in a front, side and back position.

7. Qualitative Factors: Monitoring stress levels, energy levels, quality of your sleep and number of hours you actually slept are other measures that help you get a clearer indication of the progress you are making.

Get serious about your training and start tracking and reap the rewards. ​Book in for a free consult with one of our trainer above.


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