5 Better Ways to Track Progress (Hint: The Scale Isn’t One of Them)

If you’ve ever felt frustrated by the scale, you’re not alone.

During my own weight loss journey—where I lost over 70 lbs at my peak—I know firsthand how a single number can ruin your day and drain your motivation to eat well and exercise.

But here’s the thing: the scale doesn’t tell the whole story.

I’ve seen my weight fluctuate by 5 lbs in a single day just from normal shifts in water, food intake, and other factors. The only way the scale becomes even remotely useful is if you:

✔️ Weigh yourself on the same scale

✔️ At the same time of day

✔️ Wearing the same clothes

✔️ And compare monthly averages, not daily numbers

Even then? It’s still not the best way to track progress.

Instead, here are 5 much better ways to know if your training is working:

1️⃣ Strength Gains 💪

If you’ve been training with us for more than a month, I guarantee you’re stronger. And more strength = more muscle. Since muscle is metabolically active, just having more of it helps your body burn more calories—even at rest.

2️⃣ Energy Levels ⚡

There are only two ways to increase energy—more sleep or more movement. Do you notice yourself feeling more energized after training? Are you showing up better at work and home because you’re moving more? That’s a win.

3️⃣ Mental Resilience & Confidence 🧠

Feeling less stressed, more confident, and mentally stronger? That’s success. Training isn’t just about looking good—it’s about building the mindset to handle whatever life throws your way.

4️⃣ How Your Clothes Fit 👖

Are your clothes tighter in the right places (hello, glutes! 🍑), or looser where you want them to be? The way your clothes fit is a way better indicator of body composition changes than a number on the scale.

5️⃣ Daily Movement & Mobility 🚶‍♂️

Are everyday tasks getting easier? Are stairs no longer exhausting? Can you chase your kids around without feeling winded? If life feels easier, your training is paying off.

The Bottom Line

Most people rely on the scale to tell them if their training is working. The problem? It’s inaccurate and doesn’t account for dozens of factors beyond body fat.

When you zoom out and look at the bigger picture, you’ll see real progress—and that’s what keeps you motivated and moving forward.