In this article, I discuss how to take body measurements. Measuring your body weight is one of the best ways to track your weight loss progress because it gives you a sense of what's really going on with your body. If you're trying to change your body composition by losing fat and/or adding muscle, knowing how to measure your body is a valuable tool.
When it comes to exercise and weight loss, there are plenty of ways to monitor your progress. Sure, there's the scale, which is probably the easiest and most accessible, but there's a big problem with the scale that it will routinely lie to you about what you're doing.
The scale measures everything - every sip of water, every bite of food, your bones, muscles, organs, fat. There's no way to tell the difference between what you're gaining (which could just be water) and what you're losing (which could also be water). If you want to get a more accurate picture of how far you've come, you need to learn how to measure your body - the right way.
How to Measure Your Own Body
For the most consistent results, there are a few things to make sure of when taking your body measurements. You should either wear fitted clothing or no clothing at all so that your clothing doesn't interfere with your measurements. When taking your own body measurements, stand tall with your legs together and relax without pulling in your stomach, bending over, or sucking in your stomach.
Be sure to use a flexible, elastic tape measure. A cloth measuring tape is a good option, or you can use one specifically made for taking body measurements, such as the MyoTap Body Tape Measure.
For accuracy, take your measurements at least twice. Average both measurements to get your final number.
For all measurements, pull the tape measure so that it sits flush with the skin, but doesn't pinch the skin. You can record your measurements on this progress chart every four weeks to see if you're losing fat. Some people can lose inches without losing weight. This can be a sign that you're losing fat and gaining muscle.
Each time you retake your measurements, take them at the same time and under the same conditions, so you can be confident in the results. For example, some people prefer to take measurements first thing in the morning before eating or drinking anything.
How body composition changes over time
Everyone’s body composition—how much fat, muscle, and other tissue you have—is different and will change over time depending on your lifestyle and activity, as well as the aging process.
For this reason, it’s important to understand what influences these changes in measurements. Here’s what you need to know.
Body Composition
Your body loses fat everywhere, but it takes longer in areas that hold excess fat. The bottom line is, you can’t control where fat comes from, but you can get a good idea of where you tend to store more fat and where you don’t by looking at your own and your parents’ body types.
To some extent, we’re all influenced by our genes, but that doesn’t mean you can’t make changes to your body. To do this, make sure you have a complete exercise program that includes cardio, strength training for all your muscle groups, and a nutritious eating plan that helps you fuel your body effectively.
Muscle vs. Fat
Another strange fact about weight management is that it is entirely possible to lose inches off your body without losing weight on the scale. When you build muscle, you can lose inches even without losing weight, and that is completely normal - especially if you add strength training to your routine or you take up a new activity that triggers your body to build more lean muscle tissue.
Remember that while muscle weighs more than fat, it takes up less space. If your goal is to build muscle, this is a great sign that you are achieving your goals.4This is why your measurements can tell you more than the scale and why body composition, not your weight, tells the real story.
Tracking Your Progress
It's wise to measure every 2 to 4 weeks to see how your efforts at building muscle, weight management, or both are affecting your body composition. If you're trying to maintain your results, measuring every one or two months is sufficient.
Different Body Types
Many of us may wonder whether our measurements are normal for our weight and height. The short answer to this is yes, whatever your measurements are, they are normal for you. Look around, and you'll find that everyone has a different body shape and size. It can help to know the general body types, which describe where we store extra fat.
One way to understand differences among people is to look at different body types.6 While these body types are not a scientific description of people's bodies, but they are a way to describe common characteristics. Most people fall into more than one category. But your body type can change with your lifestyle.
What's more, knowing your body type or shape tells you where your body stores excess fat. Understanding your body can lower your frustration and let you know you're on the right track.
Different Body Types
- Ectomorph: People with this body type tend to be lean and may even have trouble gaining weight due to a faster metabolism.
- Endomorph: This body type tends to have higher body fat, big bones, and a slower metabolism, making it hard to lose weight.
- Mesomorph: With this type, a person is more muscular and may have an easier time losing fat and gaining muscle.
How to Take Body Measurements - FAQ
Q: Why is it important to take accurate body measurements?
A: Accurate body measurements are essential for choosing the right clothing size, tailoring outfits, tracking fitness progress, or even for creating custom garments. They help ensure a perfect fit and reduce the likelihood of errors.
Q: What tools do I need to take body measurements?
A: You will need:
- A flexible measuring tape (preferably cloth or soft plastic)
- A mirror to ensure proper alignment
- A notepad or smartphone to record measurements
- Assistance from a friend if possible (optional but helpful)
Q: How should I prepare before taking measurements?
A: Wear fitted or minimal clothing to avoid extra bulk.
- Stand straight and relax your muscles.
- Measure over bare skin for accuracy.
- Make sure the tape is snug but not tight.
Q: What are the key body measurements to take?
A: Common body measurements include:
- Chest/Bust: Measure around the fullest part of your chest/bust, keeping the tape parallel to the ground.
- Waist: Measure the narrowest part of your waist, typically just above the belly button.
- Hips: Measure the fullest part of your hips, usually around the buttocks.
- Shoulders: Measure from the edge of one shoulder to the other across the back.
- Sleeve Length: Measure from the top of your shoulder down to your wrist.
- Inseam: Measure from the inside of your groin to your ankle bone.
- Thigh: Measure around the fullest part of your thigh.
Q: Should I measure myself or get someone to help?
- A: While you can measure yourself, having someone assist can improve accuracy, especially for hard-to-reach areas like shoulders or inseam.
Q: How tight should the measuring tape be?
- A: The tape should be snug but not too tight. You should be able to fit a finger between the tape and your body comfortably.
Q: How often should I take body measurements?
A: It depends on your purpose:
- For fitness tracking, measure every 2-4 weeks.
- For tailoring or shopping, measure as needed.
- For weight loss or gain goals, monitor monthly or quarterly.
Q: Are there any common mistakes to avoid?
A: Holding your breath while measuring.
- Using a stretched or non-flexible tape.
- Measuring over bulky clothing.
- Not keeping the tape parallel to the ground for horizontal measurements.
Q: What is the difference between body measurements for men and women?
A: The process is generally the same, but men may focus more on measurements like chest, shoulders, and neck size, while women often include bust and hip measurements.
Introduction to Taking Body Measurements
Taking accurate body measurements is an essential skill for various purposes, including buying clothes, tailoring, tracking fitness progress, or crafting custom-made garments. Whether you’re looking to achieve a perfect fit for your outfits or monitor changes in your body shape, knowing how to measure yourself correctly can save time, money, and effort.
This guide provides an overview of the tools, techniques, and tips to help you take precise measurements and avoid common mistakes. Whether you're measuring for yourself or helping someone else, this resource will ensure the process is simple, reliable, and efficient.