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Ditch the scale: How to track your fitness progress

Last Updated on 3 weeks by Eva

Does the scale freak you out? Find out how to track your fitness progress without the need of steping on the scales.

New year – new me? How about the old me, only a much fitter version?

The first thing that probably pops into your mind when it comes to tracking your fitness journey is stepping the scale.

Well, this post is about everything BUT the scale.

(This post contains affiliate links. This means I get small commision when you buy something by clicking through links in this post at no additional cost to you. Read the full disclosure here).

how to track fitness progress

We all know stepping on the scale sucks as it can be the most frustrating thing ever. However, what’s even more important is that it doesn’t actually tell you that much about your health and progress.

A lot of us have really toxic relationships with the scale. You can’t really make positive changes by subjecting yourself to punishment. Nothing good comes out of hate.

K. Aleisha Fetters, CSCS

If you tend to obsess about the number on the scale and punish yourself every time it shows the number you didn’t want to see – do yourself a favor. Ditch the scale.

The truth is, there are much better indicators that will help you to track your fitness and weight loss efforts.

So how to track your fitness progress without a scale?

Here are the 4 ultimate indicators that you should document to keep yourself on the right track.

1. Whip out the measuring tape

how to track fitness progress

It’s simple: muscle weighs more than fat but takes up less space. That is why the number on the scale can be so frustrating. Measuring body parts like hips, tights, and waist will give you more insight into your progress and body composition.

That being said – even if your weight stays the same, you could have lost some fat and, in the same time, gained some muscle. Measuring tape will tell you this.

2. Track your workouts

ways to track fitness progress

Whether it’s an old-school notebook or a phone app, the beauty of writing down your workout sessions is that you can literally see the progress you have made so far.

For instance, compare how many push-ups were you able to make when you started this program with how many you did in two weeks. That’s the progress, right there. Even if it’s just two more push-ups. Every little step forward counts.

Because you won’t be using any weights to exercise, it is essential to keep track of the following factors to progress in your training:

  • increase the reps of each exercise
  • raise the number of sets
  • reduce the rest time between sets

3. Set Daily Wellness Goals

Setting goals is so important for your motivation, reaching them feels rewarding and satisfying, which plays a huge role in your positive mindset. Goals give you the necessary drive to grow and progress.

Make setting your daily wellness goals a part of your morning routine. For example, every morning, write down 3 healthy goals that you can and will try to accomplish during that day.

It could be eating five servings of fruits and veggies, doing a 1-minute plank, meal prepping for the next few days, going for a walk, or going to sleep early. 

You will feel content with yourself when crossing off your wellness goals at the end of the day. It can be so empowering to literally see yourself getting healthier as you see your goals being accomplished on a daily basis.

4. Track your daily active minutes

One of the best ways how to track your fitness progress is to wear handy fitness tracker. This little device will keep track of your daily activity like steps, sports, or workouts. You can even set personal goals or compete in challenges with your friends who also wear a fitness tracker. Try beating your spouse in getting more steps in than him!

Fitness tracker will give you great insight into how active you are every day. And that, at the end of the day, shows way more about your health, than stepping on a scale. 

Make Every Bite Count & Count Every Bite

But don’t focus entirely on hitting a certain number of steps or minutes. What’s more important in terms of fitness progress is to challenge yourself to get more steps or minutes than yesterday. Or last week. Whatever comparison frame suits you the best. Only this way you can see whether you are getting fitter over time.

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You don’t need the scale. Seriously.

Your weight only tells half of your story. Imagine if you got your “ideal” body in terms of shape and size. How much would what the scale said matter to you? 

It wouldn’t. You can be stronger than you have ever been (yes, even stronger than before you had kids) AND the size you have wanted to be, regardless of the number on the scale.  

Jotting down a few thoughts and reflections can help you stay focused and organized, whether you’re tracking eating habits or recording workout progress. Thanks to journaling about your progress you will see just how far you’ve come. 

THAT will be your motivation.

And, if you need a little inspiration before you get your fitness on, check out these simple tips on how to trick your brain to always stay on track.


Want to exercise but you’re short of time? Find out how to squeeze in a great workout into your crazy mom routine!

Get a copy of my WORKOUT CHEAT SHEET for busy moms below and start exercising today!

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