How to make body measurements

How to evaluate the result of training?

Most often, to assess the success of strength training use a conventional floor scales, with a certain period of time comparing their weight. If the weight does not change, many are upset, believing that there is no progress.

This method is not accurate, as it can not be said, due to which the weight increased or decreased - due to muscles, fat or even water. In addition, remember that different formulas of "ideal weight" are simply useless.

Why you need to measure

Measuring your body volume is a much more accurate way to evaluate the effectiveness of your workouts. Using a measuring tape, you measure the girths of the chest, waist, arms and legs to see if there is progress in muscle growth.

If you work hard and eat, but do not fix changes in the main body measurements for several months, it means that the training program needs to be changed. Even if the total body weight increases.

How often to take measurements

It is enough to measure body girths every few weeks. If you do such measurements more than once every two weeks, you simply will not notice a significant difference in the figures, because the muscles do not grow so fast.

The basic rule for measuring body girths is that they must be measured in the same way, measuring at the same location, and also trying to measure as objectively as possible without deceiving oneself.

How to measure correctly

Take body measurements in the morning immediately after going to the toilet. Measurements at the end of the day are not entirely correct, as slight swelling of the legs can be observed, as well as weight gain due to eating during the day.

It is not recommended to perform measurements immediately after weight training, when the muscles increase in volume due to blood flow. Such measurements are more of a self-deception than a fixation of your real result.

Where to measure the muscles?

First, you need to measure your weight. Secondly, the girth of the shoulders, chest and waist - the breast is measured at the level of the nipples when inhaled, the waist is along the navel line with normal breathing. Third, you need to measure the basic muscles.

The biceps is measured without tension of the muscles at the widest point when the arm is bent;Forearm - with a clenched fist at the center of the hand;hip - sitting, center of the leg;calves - standing on toes, also in the center. In addition, the neck circumference is measured.

How to measure correctly?

Try not to strain your muscles during the measurements and do not take too much breaths and breaths while measuring the chest and waist circumference, trying to increase the volume of the breast and fix a larger digit. Objectivity is more important.

For measurement, you can use both a measuring tape and a simple paper tape without divisions - in this case you first fix the girth, and then take the measurement with a ruler. The latter way is more objective.

How to measure fat levels?

An important part of measuring body parameters is measuring the percentage of fat in the body. Measurement of this level will show, due to what occurs a set or decrease in your weight - due to muscle or adipose tissue.

To measure the body fat level, you can use either mechanical devices( for example a plastic clip-caliper), or special electronic instruments or a balance with a body composition analyzer.


Measurement of body parameters is the main way to assess the progress of strength training. It is necessary to fix the weight, the percentage of fat in the body, the girth of the shoulders, chest, waist, hips, and also the girth of the biceps, forearm, hips and calves.