The Top Ways to Track Your Fitness Progress


We are a goal oriented society. We like results, and we want them fast! While the fitness changes we want won’t happen overnight, there are several ways to track progress. Read on!


Weight Loss Tracking


Here are my top tips to check your weight loss progress:


The scale. The numbers don’t lie. The scale is the most popular way for people to track their progress, but there’s a right way and a wrong way to use the scale:


  • Don’t weigh yourself every day. The average person loses 1-2 pounds per week. Checking the scale every day and seeing no changes can be frustrating and make you want to give up. Weighing yourself every two to three weeks is plenty.


  • Weigh yourself in the morning before eating. Depending on how much we’ve eaten, we could gain anywhere between 5-7 pounds by the end of the day. Our most accurate weight is when we first waking up in the morning, so this is the best time to weigh yourself.


Body fat percentage. While the scale is the standard for tracking weight gain or weight loss, checking our body fat percentage is a great way to measure fitness level:


Body Fat Percentage Chart

Description

Men

Women

Essential Fat

2-5%

10-13%

Athletes

6-13%

14-20%

Fitness

14-17%

21-24%

Average

18-24%

25-31%

Obese

25+%

32%+


Sometimes, we start a workout program and believe we’re not getting results because we haven’t lost weight (or even gained a little.) It’s possible we are losing fat and gaining muscle at the same time. Our bodyweight may not have changed, but our body composition has, which is a great sign that your fitness plan is working.


Many fitness gyms and doctor’s offices have body fat percentage scales or hand held body fat calculators. Checking your body fat percentage every week or so is a great way to monitor your body composition levels.  


The fit of your clothes. If one day your favorite jeans are a little snug, it could be that you’ve gained some muscle in your lower body from your workouts. On the flipside, if your goal has been to lean out and you feel that your clothes are getting looser around the waist, then that’s another indicator!


Before & after photos. Take several photos of yourself BEFORE starting your exercise program and every couple weeks thereafter. This is a great way to monitor your progress and determine what areas you may want to work on.


Fitness apps.  Fitness apps are a convenient way to track many things, ranging from food intake, calories burned, and exercise frequency. Simply download the app to your smartphone and input the information as instructed.


Body Mass Index (BMI.) The BMI simply measures a person’s body fat based on height and weight. However, it does not differentiate between fat and muscle, so if you are muscular, you may have a higher BMI, which would automatically assume you are fat. Calculating your body fat percentage may be a better way to gauge your progress and results.


Physical Fitness Tracking


A great way to track your progress is by testing your physical limits. Are you able to do things now that you couldn’t before?


Running. Running is a great way to test your overall fitness and cardiovascular endurance. How fast can you run 1.5 miles? Here’s a great reference chart to help gauge your fitness:


Women: 1.5 mile run

Age: 20-29

Age: 30-39

Age: 40-49

Age: 50-59

Age: 60+

Excellent

12:51

13:43

14:31

15:57

16:20

Good

14:24

15:08

15:57

16:58

17:46

Average

14:55

15:26

16:27

17:24

18:16

Poor

16:33

17:14

18:00

18:49

19:21



As you can see,there are so many ways to track your fitness progress! While the results won’t happen overnight, these are the methods I encourage my WBK girls to use to stay on top of their programs - whether it’s the Beach Body Transformation program, Booty Building program or the 30 Day Bikini Body Challenge!