Measuring Fitness Levels Made Easy!

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Measuring fitness levels? But why? Simple answer- because we should :)

We want to approach fitness and strength training in a safe and effective way, right? Of course!

I promise to make this as easy as possible. So here it is… everything you need to know about measuring fitness levels before you take the plunge into strength training bliss.

If you are a complete beginner to strength training, or if you just feel like you need a quick refresher, please click here.

Use the following calculators, tools and charts to determine your base line measurements. Your measurements will be your starting point. The numbers will show you where you are compared to where you want to be. Simple stuff.

Start by getting my FREE progress chart. It will give you a nice and organized way to track your progress.

All set? Good. Now let’s begin filling it out-

Enter in all the information that you already know or can easily find out. Here are a few that you may need additional information on-

Target Heart Rate

1RM

Body Fat %

Bottom line, you want to start measuring fitness levels the right way! You will use those numbers to develop your programs and routines. It’ll take you less than 10 minutes.

Got ‘em? Good!

Now that we know exactly where we are starting from we can begin to plan our fitness routine around our numbers.

We have to set realistic and tangible goals. Let’s bust out an example- I am a beginner with strength training and fitness. I weigh 203 pounds and have a body fat percentage of 37%. I am able to workout 5 days a week for about 40 minutes each time. I know all this great info because I measured my fitness levels!

My specific and tangible goals are:

– To drop 25 pounds and 6% of my body fat by July 28th.

– To complete a full body strength training routine on Mondays-Wednesdays-Fridays.

– To do a 30-45 minute cardio routine on Tuesdays-Thursdays and Saturdays.

– To write each and every workout in my workout log.

…and so on.

Measuring fitness levels allows you to set real goals. It gives definition to your path. I recommend checking your fitness levels regularly and adjusting your goals accordingly.

The Melt the Fat program is a wonderful step-by-step guide that explains measuring fitness levels a bit more. It also details a complete workout routine and nutrition plan.

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  • gyennej email

    I just don’t think I can do it. I don’t even know how much I weigh and I don’t want to weigh myself. I can’t stand thinking about how much work it is going to take to get to where I feel healthy and can cope with dressing room mirrors. Is it really necessary to know my current fitness level? Is it enough to just try to do better and check fitness level later? It feels like knowing will be overwhelming and humiliating.

    • http://www.Strength-Training-Woman.com Lynn

      Do what feels best to you. If knowing your numbers is too humiliating… then don’t. But once you start and continue with a good routine, you’ll want to know the starting numbers.

      I recommend doing it, no matter how hard, because people tend to stop losing numbers on the scale at one point and start losing inches instead. But if they don’t know that… they only see the scale stopped moving and it wrecks their momentum.

      So knowing your numbers allows you to measure your progress in more areas and that can be what saves you during a time of frustration :)

      • gyennej email

        Okay, I did the numbers. it was actually worse than I thought. But I’m going to start. Because I love my kids and I want to be healthier and able to play with them instead of just watch. Thanks!

        • http://www.Strength-Training-Woman.com Lynn

          Woohoo! Keep up your energy and motivation. When you start to feel like you don’t wanna do this anymore… find a way to refocus (talk with friends, read inspiring magazines, books, websites, etc).

  • gyennej

    It took six months, but I finally started at the end of June. I do cardio six days a week and strength training every other day. I went ahead and took your advice and did all those embarrassing measurements . I lost three pounds in July, and almost an inch off my hips and waist, but really what keeps me going is how good I feel. I don’t care if I ever look any different, I have so much more energy I can’t believe it. Thank you so much!

    • http://www.Strength-Training-Woman.com/ Lynn

      gyennej, yay!

      Knowing your measurements is a great tool for when you don’t “feel” so motivated anymore. It’s easy to start to feel like you didn’t make any improvements… but if you have all those numbers then you can easily see that you have.

      Right now you’re in the sweet spot: feeling great and measurements showing improvements… and that’s the best place to be :)

      Yay! So so so happy for you!

      • gyen

        Okay, so since the end of June when I started, I’ve lost five pounds, two inches off my waist, an inch and a half off my hips, an inch off my arm diameter (but I can see my biceps now, even at rest!) and an inch off my chest. I’m not all that excited about that last one. And I think it’s due to weaning my baby, not to working out!

        I don’t look any different to myself, so you were right, it IS good to have those different measurements to prove that something is changing!

        THANK YOU SO MUCH for the help!