📏 Measurement Guide

How to Measure Body Weight Accurately

Best practices for weighing yourself:

• Time: First thing in the morning, after using the bathroom, before eating/drinking
• Clothing: Naked or minimal clothing (underwear only)
• Frequency: Daily (then take weekly average) or once per week on same day
• Scale placement: Hard, flat surface (not carpet) for consistent readings
• Hydration state: Before drinking water for most consistent weight

Why weight fluctuates daily:

• Water retention from sodium intake (±2-5 lbs)
• Carbohydrate intake affects glycogen storage (±1-3 lbs)
• Digestive system contents (±1-2 lbs)
• Hormonal fluctuations, especially for women (±2-4 lbs)
• Training volume and inflammation (±1-2 lbs)

Solution: Track weekly average instead of single weigh-ins. Weigh yourself Monday-Friday, add the numbers, divide by 5. Compare weekly averages to see true trends.

Skinfold Caliper Measurement (7-Site Method)

Measurement sites:

• Triceps: Vertical fold, midpoint of back of upper arm
• Subscapular: Diagonal fold just below shoulder blade
• Chest (Men): Diagonal fold halfway between armpit and nipple
• Midaxillary: Horizontal fold on side, level with xiphoid process
• Suprailiac: Diagonal fold above hip bone
• Abdominal: Vertical fold 1 inch beside belly button
• Thigh: Vertical fold on front of thigh, midway between hip and knee

How to measure:

• Pinch skin + subcutaneous fat (not muscle) with thumb and forefinger
• Place caliper jaws 1 cm away from fingers
• Read measurement 2-3 seconds after releasing caliper trigger
• Take 3 measurements per site, use average
• Measure same side of body (usually right side)
• Calculate using Jackson-Pollock formula or online calculator

Navy Method (Tape Measurement)

For Men: Measure neck and waist (at naval)

For Women: Measure neck, waist (at naval), and hips (at widest point)

Instructions:

• Stand relaxed, don't hold breath or flex
• Neck: Just below Adam's apple (larynx), tape perpendicular to body
• Waist: At belly button level, don't suck in stomach
• Hips (women only): Around widest part of buttocks
• Use flexible measuring tape, don't compress skin
• Input measurements into Navy Method calculator online

Accuracy: ±4-6%, but consistent for tracking changes over time. Best for monthly measurements to track trends.

Key Muscle Measurements

Essential measurements to track muscle growth:

Upper Body:

• Neck: Just below Adam's apple, tape horizontal
• Chest: Across nipple line, arms relaxed at sides, measure at end of normal exhale
• Shoulders: Around widest part (deltoids), arms at sides
• Biceps: Around largest part of flexed arm, tape perpendicular to arm
• Forearms: Around largest part (just below elbow), arm relaxed or flexed

Core:

• Waist: At belly button level, relaxed (not sucked in)
• Hips: Around widest part of buttocks

Lower Body:

• Thighs: Around largest part (usually 6-8 inches below hip), leg relaxed or flexed
• Calves: Around largest part (usually mid-calf), standing relaxed

Measurement tips:

• Use flexible measuring tape, pull snug but don't compress skin
• Measure same time of day (morning is best)
• Measure after rest day (not immediately after training)
• Mark measurement spots with pen for consistency
• Take measurements monthly to track growth
• Measure both sides of body, use larger side or average both

Recommended Tracking Schedule

Daily:

• Body weight (first thing in morning)
• Calculate weekly average

Weekly:

• Training performance (weights, reps, sets)
• Compare weekly bodyweight average to previous week

Bi-Weekly (every 2 weeks):

• Progress photos (same lighting, poses, time of day)

Monthly:

• Body fat percentage measurement
• All muscle circumference measurements
• Comprehensive progress photos (multiple angles)
• Evaluate and adjust nutrition/training plan

Quarterly (every 3 months):

• DEXA scan or professional body composition test
• 1RM testing for major lifts
• Comprehensive physique evaluation