Progress comes in many forms, and the success that people experience in this crazy world of self-improvement and fitness is all relative. What I would consider gains doesn’t necessarily equate with what you do and vice versa and guess what, there’s nothing wrong with that whatsoever.
While many of our goals are most likely shared and very similar in nature, the result almost always varies to some extent or two and what motivates us or propels us to continue our journey is as unique as the individual who decides to make fitness and or bodybuilding a lifestyle. We all need something to strive towards otherwise our efforts may quickly become redundant and counterproductive.
The following scenarios would be what I consider an excellent way to measure your gains and keep track of the progress you’ve made in the gym.
Weight Gain – Weight Loss
Weight gain or weight loss seems to be the most common goal of anyone in this sport, and much attention is given to the number’s revealed on the scale when you step foot on it. Whether you are a struggling ectomorph or struggling endomorph, weight gain and weight loss seem to take precedence over everything else. Whether this is a proper mindset or not it is a prominent one. However you look at it, it can be a tool for you and a means of measuring success.
Body Composition
This component of fitness is one that I stress as the most important facet of this whole game we’re playing. The act of accruing lean gains in muscle mass while limiting or ridding our body of unwanted and useless fat accumulation is, in my opinion, the number one way of determining overall success. Measuring this is relatively straightforward as well (maybe not as simple as stepping on a scale) but the extra effort to figure this out for yourself is well worth the time.
Strength Gains
If body composition is what I consider being the most important aspect of determining overall success, then strength gains would be my favorite component for measuring improvement. Simply put, I love getting stronger and seeing the numbers rise in all the lifts I perform. Just the thought of being able to max out all the machines at the gym or spend most of my workout at the end of the dumbbell rack where the dusty and cobwebbed dumbbells lie is all I need for motivation to improve.
Size Gains
A practice that I got into doing quite a long time ago (and it all started as a competition with friends) is taking measurements of body parts. As you progress through your training and as long as you maintain the same body fat percentage as you put on weight, the measuring tape is a surefire way to see if you have added any new muscle to your frame. Typically I will measure the circumferences of my shoulders, chest, upper arms, forearms, waist, thighs and calves with the goal being slight increases in size on a continual basis (minus an increase is waist size, we want that to do down).
Everything Else
The first four standards for success are most commonly used by bodybuilders, strength athletes and anyone who relies on performance as a means of tracking improvements. Aside from those major components, there are many other ways you can keep track of your gains. How your clothes fit and look on you is another great way to see progress. How you feel in general (i.e. more energy, sleep better, etc.) is imperative. Your mood or overall attitude towards life, your motivation levels, your productivity at home and work, your relationships, your eating habits and your ability to deal with the pressures and stress that life can throw your way is a phenomenal way to measure your gains. It is all related whether you think so or not.
When you define gains and settle in on what you will consider progress for yourself, please always keep in mind that if you need help, it is just a click away. We encourage you to visit the AST Sports Science website on a regular basis for all the up-to-date information on how to improve and get the gains you are looking for. Or sign up for our free issue of High-Performance Muscle on the form on the upper right of this page. It will be delivered right to your Inbox each and every week with all the highlights from the week that was all encompassing of the latest and greatest news and information on health and fitness.
