Words by Wilf
A scale is not the only way to track your gym progress, and for many, it’s not needed at all.
All journeys at the gym have a similar endgame: health, consistency and progress. Yet, most people tend to measure their fitness success by the number of the scale. I’ve never been a fan of that – especially because it’s not 100% accurate.
Besides, body weight and body composition are completely different things. When people say they want to lose weight and tone up, what they really mean is they want to drop fat and build muscle (aka body recomposition). Stereotypically speaking, most people would rather look like a 70 KG boxer than a 70 KG truck driver, both 70KG though.
Your fitness journey will never be one, straight, easy line. The human body’s a funny ol’ thing with a knack for throwing the odd spanner in the works. Gauging progress solely by your scale weight, then, is plain useless. The scale doesn’t account for the ‘real’ progress you make: a healthier body, a clearer mind, improved self-confidence and discipline.
Body Recomposition
Body recomposition is one of those things many people say – but few people actually understand.
The term usually refers to the method of reducing fat mass and increasing lean body mass at the same time. Essentially, building muscle at caloric maintenance or in a slight calorie deficit (yes this is possible, it’s always been possible, it’s just not optimal).
So, just because the number of the scale isn’t moving doe not mean you’re not making progress or building muscle. And as a life-long anti scaler, I can’t just leave without giving ways that I –and now you – can track progress without facing judgement from the plastic-coated equivalent of Judge Judy.
Ways to Measure Progress
Workout Performance
The main indicators of improved workout performances are an increase in strength, better endurance, better exercise execution and better recovery post-session. If all these factors are trending upwards for you, you’re winning.
Self-confidence
Self-confidence is a major one. Without it, you ain’t getting anywhere, as it translates to every aspect of your life whilst simultaneously building positive association with the gym.
Exercise improves your mental and physical state and to some people, it even improves their spiritual state. Beginning to feel better about your abilities and physique (clothes start hugging all the right places, walking around with a pep in your step, walking up a flight of stairs without needing a breather, etc) and living with an increased sense of accomplishment? – sounds like success to me.
Discipline
Oh, looky-here, another blog about me banging on about discipline.
This isn’t GTA, you can’t cheat the game, so that word will remain a recurring feature of these blogs. Now I’m not saying live like a monk, but there are certain non-negotiable boxes that must get ticked off consistently if you want to see long-term, sustained results.
Choosing healthier foods and habits, sticking to your meal plan, and hitting all your sessions regardless of motivation are just a few signs of improved discipline, especially when you’ve done it for so long it becomes second nature.
That’s my idea of progress. Plastic-coated Judge Judy ain’t giving you that.
I’m a Hypocrite
Okay so weighing yourself is useful. I know I know, let me finish.
At the end of the day, it’s just a tool, how it’s used is what can be damaging. The human body naturally fluctuates in weight so stepping on the scales daily is not a healthy practice for the average person. If you’re someone who wants that visual numerical confirmation, a weekly weighing is more than enough.
Give yourself a scale-free period and track your progress in other ways, then ask yourself if you even care for it anymore – you may just surprise yourself.