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Measuring Fitness Progress

By Liz Modrell

Most individuals measure their fitness progress by standing on the scale. Scales are a poor indicator in measuring the effectiveness of your fitness program. The scale measures total pounds but does not distinguish between muscle weight and body fat weight. It weighs muscle, bone, internal organs, body fat and water and lumps it all together in one number. When you lose weight it doesn't necessarily mean you've lost body fat. You might have just finished an intense fitness session and the scale shows you've lost two pounds, but once you rehydrate the weight is back. The numbers on a scale can fluctuate by as much as three to five pounds per day due to fluid gain or loss or the food you've eaten. If you are doing an intense strength training session two or three times a week you are probably gaining lean muscle. The scale may show you are gaining weight, yet you are probably losing body fat.

You can use body fat testing or body girth measurements but these two methods are not 100% accurate either in measuring your fitness progress. How can you tell if you're making fitness progress?

It's very simple. Look in the mirror? Has your body changed? How do your clothes fit? Are they looser? How do you feel? Do you have more energy? Do your muscles feel firmer? Are you stronger? Is your blood pressure lower? Is your blood sugar lower? If you answer yes to any of these questions, you are making fitness progress!

Your focus should be on losing body fat weight, not scale weight. A fitness program should include strength training. Strength training increases lean muscle tissue. Lean muscle tissue increases your metabolism, meaning you burn more calories. Muscle tissue is more compact than body fat, so you can gain muscle tissue and lose body fat without any change in the numbers on the scale, yet you may still go down one to three pants sizes.

SO DO YOU REALLY CARE HOW MUCH YOU WEIGH?

About the Author:

Liz Modrell is a certified personal trainer with over 20 years experience working with those new to exercise, starting over, overweight and sedentary individuals in Burlington, IA and surrounding communities. Her website is http://www.uniquely-yours-personal-training.com