How to Track Your Fitness Progress
Lifestyle | 14 April 2025
Are you relying on the scales as your only measure of progress on your fitness journey? Although scales can sometimes be an indicator of progress, it’s not the only way, nor is it the most accurate way to measure how you’re progressing on your journey.
Below, we’ve highlighted some alternative methods to gain a more comprehensive view of your progress. If you’re experiencing any of these, then you’re on the right track!
1. Increased energy
2. Increased physical strength
3. Improved sleep quality
4. Improved mood
5. Increased overall training performance
In terms of physical changes, pay attention to how your clothes fit, body measurements and progress photos. Tracking your measurements and progress photos is important so you can look back and easily see/measure your physical changes, all of which you can do within the WRK IT app.
So now onto the part that is quite often a sensitive topic for women - weight fluctuations. Something that is part of the everyday life of being a female.
Below, we’ve highlighted a few common reasons why you might experience this:
1. Water retention
The amount of water retained in your body can vary day by day. Several factors can affect water retention, such as hormonal fluctuations, exercise and sodium intake.
2. Muscle mass
Muscle is dense, and therefore building additional muscle through resistance training may cause weight gain (note: this is not fat gain). Although your physique has become leaner and more defined due to the additional muscle gain, the number on the scales may increase.
3. Digestive issues
An accumulation of waste in the body due to constipation or bloating may cause temporary weight gain or fluctuation on the scales.
4. Hormonal fluctuations
Hormonal changes such as stress levels, menstrual cycle, menopause, and sleep patterns can cause weight fluctuations.
5. Food intake
Consuming more food or eating heavy meals can temporarily increase your weight. If your food intake varies from day to day, your weight may fluctuate accordingly.
It's completely normal for weight to fluctuate, which is why scales aren't always a reliable measurement of progress. There are many other ways to measure progress, and it's important to keep in mind that the benefits of your fitness journey far outweigh (no pun intended) the ever-changing number on the scale.
We’re also firm believers that feeling good on the inside is what makes us shine on the outside.
Author | Danielle Robertson
Danielle is an online coach, personal trainer and Strength and Conditioning Coach with over 8+ years of experience in the industry. Danni is passionate about helping women transform their lives through health and fitness and has empowered thousands of women across the globe to achieve their goals through the WRK IT app, events and social media channels.
