There is a multitude of methods we can implement to track your progress. I have tried most of the different methods including caliper readings, Body comp scales (electrical impedance), BMI, measuring muscle diameters and the list goes on!
I wont list all of the pitfalls for each method but I'll outline a few of the things that factored into my decision for choosing an aproach.
I wanted the reading to be taken first thing in the morning for maximum accuracy, so the client would need to take them on their own.
Because the client takes them at home minimal equipment will need to be required.
Easily repeatable and accurate measurements are needed so methods requiring a high level of proficiency are out.
That gives you some idea of how I ended up with the process outlined below.
Weekly Check-ins.
Each week I track bodyweight and waist measurements (an umbilicus measurement)
There are a few issues with weight as a body composition measurement, water retention from stress, hormones, exercise, salt etc will all effect the readings. Over a longer period of time, a month or so of measurements, we can start to get a better understanding for the reading and they become more valuable.
Second is the umbilicus measurement, this is a measurement taken around the abdomen at belly button height. The advantage of this reading over a normal waist measurement is that it is taken over a landmark (the belly button) for consistent measurement location. It is taken at a fattier location (most peoples umbilicus measurement will be greater then their waist measurement) so it is a better reading of the ammount of body fat. The downside of this measurement is that it's effected by bloating.
Please be aware that for ladies their monthly cycle will impact both these readings but with time you will be able to get a feel for the natural ebbs and flows that occur in these readings. This is why its so important that you do not put to much stock into a single reading and aim for consistent weekly readings to help you see patterns.
So to maximise the usefulness of these readings and minimise any shortcomings I use the following measuring process.
Take readings mid week (this stops unusual or treat foods we tend to have at the weekends effecting the meausurement). I get all my clients to checkin on a Thursday morning.
Take the readings first thing in the morning before eating or drinking anything.
Take the readings in as little clothing as comfortable.
Run the tape perfectly horizontally around the abdomen (no twists or dips in the tape).
Breath in and take the measurement on the exhale. (If the tape is to tight or loose it will lead to inconsistent measurements)
Take all readings 3 times to ensure they are consistent.
Remember the goal is accurate readings, so dont worry about trying to hit a specific number, focus on accuracy. If you don't record a measurement one week because you dont like the readings this will prevent you seeing any trends in the future. For example people tend to stop taking readings over Christmas and new year saying I'll get back to measuring in January, this prevents them knowing how much the festive period impacted their journey and hides how well they have done getting back on track. Also many times people will take their first measurements a few weeks into dieting and training, watering down the effectiveness of the training and eating approach.
View yourself as a scientist and try to take as much emotion out of the reading process as possible.
Lastly we are only human so its understandable that some people will find the idea of a weekly measure terrifying, if this is the case I also allow people to take a break or not send these measurements at all, instead focusing on the below.
As part of my weekly checkin I also invite clients to let me know how they are feeling in there training and any lifestyle habits they are focusing on. This can include diet, sleep, energy levels, enjoyment of sessions and many other things.
Sharing any wins or struggles they have had is hugely beneficial in understanding them and can even help me dial in the approach we take to suit their individual needs better.
Monthly Check-ins
Each month I do a program review and take fresh progress pictures.
Health goals aside most people fall into one of two camps, people interested in performance or those interested in physique goals.
To track progress towards performance goals I use training logs and test/benchmark workouts. Every month I get my clients to review their training logs for the month and see how much progress they have made, this will often include tests. For example a max rep test for powerlifters or a time test for a set distance run, row, cycle etc.
We look for trends, strong areas that progress easily and problem areas that are stubborn. With this information we construct their next training block.
But again we want to make sure the information is as accurate as possible so when recording training logs be sure to include mood, supplements, energy levels, injury's or niggles etc. This will help shine a light on any areas of flat progress and help us work out maximum recoverable volumes and deload requirements.
We are all unique and respond best to different types of training. Even the previous training block will effect how we respond to following blocks. Because of the variability of exercise response a little trial and error are needed, but if we are not tracking our workouts we can never recognise the exercises and training cycles that are most effective for us.
For physique goals I use progress pictures. Progress pictures are an invaluable resource, we can look back at old progress pictures and draw inspiration from how far we have come (especially useful if we fall into the trap of making online comparisons against others) but we can also see areas that maybe are lagging behind so we can have a targeted effort towards improving them.
For people with a performance goal these progress photos are still valuable they can tell us if we are becoming to lean or accumulating excess fat that may hinder our main goal.
Progress pictures need to be taken with the same methodical aproach as we did for the weight and waist measurements above. Here is the process I follow:
Take progress pictures first thing in the morning.
Take them on a simple consistent backdrop, the same room and wall and the same distance from it.
Avoid natural lighting as this is not controllable and we cannot reproduce this for a fair comparison. So take them with consistent lighting.
Wear the same thing each time and make sure you can see your whole body. (posing bikini, running shorts, sports bra and shorts etc)
Take a front, side, and back picture in a relaxed position with arms by your side and a couple of posed shots that show off your best assets (the standard progress pic shots are not very flattering and not much fun to take) these posed shots will also highlight muscle gains far better then just standing relaxed.
Lastly these shots are just for you, if you dont feel comfortable showing your coach then don't. If your coach insists on progress shots then take a second set of photos revealing as much of your body as you are comfortable with just be sure to keep the originals for your own reference.
Yearly Check-in
Each year I ask every client to reflect on the previous years worth of training and think about the good and the bad. What lessons can you learn from it? What things worked well for you and what things maybe didn't pan out as you wanted? Can you implement anything in your next training block to help limit the hiccups and maximise on the good blocks?
Maybe your goals have changed and you haven't realised? This happened to me, I was training with a power lifting focus long after I moved on from a strength focused goal. It's curious how we can fall into routines and fail to challenge your preconceived ideas.
I also implement journaling with my clients but this is a topic for another post.
I hope this has been useful and has given you some ideas on how you wish to track your progress. If you have any questions feel free to pop them in the comments section below.
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