How to take body measurements to track progress

The scale tells you one number and hides the rest. If you're lifting while eating near maintenance, you can lose fat and gain muscle at the same time and weigh exactly the same. A tape measure catches what the scale misses, and it costs almost nothing.

Where to measure

• Waist: at your belly button, relaxed, after breathing out. The single most useful measurement.
• Hips: around the widest part of your buttocks, feet together.
• Chest: under the armpits and across the nipples, arms relaxed.
• Shoulders: around the widest point, arms by your sides.
• Neck: just below the Adam's apple.
• Upper arm: halfway between shoulder and elbow, relaxed.
• Forearm: around the widest part, relaxed.
• Thigh: halfway between hip and knee, standing.
• Calf: around the widest part, standing.

Measure the same way every time

1. Same time of day, ideally in the morning before eating.
2. Same side for arms and legs.
3. Tape snug, not tight, and level all the way round. Use a mirror for the waist.
4. Every two to four weeks. Weekly changes are mostly noise.

What the numbers mean

• Waist down, weight steady, lifts going up: you're likely losing fat and building muscle. See body recomposition.
• Waist up while bulking: some fat gain is normal; if it climbs fast, trim calories a little.
• Arms and thighs up, waist steady: muscle is going on where you want it.

Tracking it in Liftsmith

Body and photos has a Measurements card: tap the site, bump the number up or down from last time (0.5 cm or 0.25 in steps), and log it. Each site shows its latest number and its change since the first. When you don't log body fat, your waist feeds a coach's note: Your waist is growing, with food advice for your goal, or Waist down, strength holding, when it's working. Pair it with the TDEE calculator to set your calories.