Many people measure progress by the number when they weigh in on the scale, but this shouldn’t be the only way we resort to tracking progress. While weight reflects overall mass, it doesn’t show changes in body composition, and whether you’re gaining muscle or losing fat. To properly track your progress, it’s better to track whether you are improving your body composition and strength performance.

 

1. Body Composition Scans

Tools like DEXA scans provide detailed insights into fat, muscle, bone mass and visceral fat. By comparing these over time, you’ll see improvements that may not show on the scale. For example, gaining muscle while losing fat may cause no significant change in your weight but will reflect in better overall body composition and health.

 

2. Strength Metrics

Tracking your strength progress is also important. If you’re lifting heavier weights, especially in key compound movements like the squat, deadlift, or bench press, it’s a strong indicator that your training is paying off. Personal records (PRs) and strength progression in these lifts are often more meaningful than focusing purely on weight loss or gain.

 

Want help with assessing your lifts and improving your technique? Click here to book a complimentary session with one of our coaches. In this one-hour session, you can run through any lift or exercises of your choice and have an assessment and correction of your technique.

 

3. Functional Performance and Recovery

Aside from numbers, consider how you feel day-to-day. Are you more energetic? Is recovery faster after intense training sessions? These qualitative improvements are also key indicators of progress that a scale won’t reveal.

 

When it comes to tracking progress, it’s better to use a combination of tools. Body composition scans and tracking strength gains offer a far more complete and motivating picture than just relying on the scale. Want to know more? Click here to book a DEXA scan at XGYM Castle Hill today to get started on better tracking your fitness journey.