Measurement Chart

The best way to keep track of your progress is to chart it. It helps keep you motivated when you can look at it and see how far you’ve come and it can help you pinpoint whether you need to change some behaviors to get better results if you’ve seemed to hit a plateau.

Use the attached chart to log your progress. Take all the measurements on the first day of your health and fitness program. All you need is a scale (preferably one that shows body fat percentage, but if not that is okay too), and tape measure.

Take your measurements every month thereafter to chart your progress. Where your weight may move down rather quickly, your body measurements will not. They take longer periods of time to show any major changes.

(Download a chart to record your measurements here)



Weight– Try to weigh yourself at the same time each time to get the best results.

Body Fat % – If you have a scale that shows this, that is the best. Sometimes your weight does not go down as rapidly if you’re building muscle to replace the fat. So, while your weight may not show a decline, your body fat will likely reflect the results.

Chest– Measure around your nipple line.

Waist – Measure approximately two inches above your navel, at the smallest part of your waist.

Hips – Measure around the widest part of your hips.

Right Thigh – Measure around the widest part of your upper leg area.

Right Bicep – Measure around the middle part of your bicep (upper arm) muscle.

Total Gained/Lost – Keep track of your overall progress, from day one to where you are now.