We get transfixed on weight loss/before and after photos we see online. It seems to be the only way we gauge whether or not a programme is working is how we look, or the number on the scale.

I can’t deny that weighing less and looking better in a photo can show you if a  programme is working, but what happens if the number stays the same? Or the lighting isn’t quite right on the photo?

Have you really stalled? Are you going backwards? Are you a failure? Should you give up?

Thinking progress is such a liner fashion is setting yourself up for a night sulking eating our way through a tub of Ben ‘n’ Jerry’s while watching reruns of Friends, thinking why am I such a fucktard!

There’s so many ways you can gauge if a programme is working instead of the scale.

Here are some the ways you’ve made progress without even realising.

Energy levels 💥 

If you’re feeling more awake in the morning and still have the energy to finish off the day strong 💪 then you’ve made progress. As we expend energy through exercise,. as strange as it sounds, we gain more energy back.

As long as you’re recovering after sessions you should start to feel like you have enough energy to cope with whatever life throws at you. Even at the end of the day.

You sleep better 🛏 

Have you spent years tossing and turning in bed and waking up like a zombie, needing to drink a gallon of coffee to get going? If you have but now you’re waking up feeling refreshed and ready to go as soon as your feet hits the floor, then you’ve made progress.

Exercise helps you sleep 😴 This means you’re probably sleeping longer and getting a better quality nights rest on a regular basis.

You’re getting stronger 💪

Have you seen a change in the amount of weight you can lift (no matter how small) then you’ve made progress. Lifting more weight is empowering as hell and helps you do all manner of cool shit! Ever see a mum of two pick up 100kg from the floor? If you haven’t trust me its amazeballs!

If you’ve gotten stronger recently then you’ve most probably gained some muscle which is even better as more muscles 💪 = more calories burnt throughout the day. Resulting in fat loss, oh and you’re looking more sexy too.

You recover from exercise/sets/workouts quicker 👌

If you’re taking less time to go back to your next set of exercises or next workout it means you’re recovery rate has increased.

You can handle more volume without feeling like you’re going to pass out. This means you can get more work done in a shorter period of time.

Clothing 👖 

If your clothes are feeling a little looser around the gut, or any body part it means you’ve lost body fat. Whether the scales tell you otherwise you definitely have lost weight.

On the flip side, if your clothes feel tighter round certain body parts for example, the chest and arms, you may have gained some of that sexy muscle which is another sign you’ve made progress.

Confidence 😉 

I was the shy under confident kid when I was growing up. Wouldn’t say ‘Boo to a Goose’ Weight training and exercise changed all that. Lifting heavier weights and performing better gives you all manner of superhero like confidence.

So if you feel more comfortable in your own skin, don’t mind getting naked in front of people and mentally stronger to tackle tasks head on, you’ve made progress.

Stress levels 🤯 

Our lives are stressful as fuck and can take their toll. If you’ve been feeling less anxious about life and feeling calmer in stressful situations you’re on the right path.

Resting heart rate 💓 

As you get fitter your body becomes more efficient at moving blood around the body. Your heart can pump more blood in each heartbeat 💗 resulting in a lower resting heart rate as it doesn’t have to work as hard.

A lower resting heart rate is a great way of showing you that you’re fitter.

Don’t know your heart rate? Check it just after waking (5-10 mins) to gain a starting figure and retest after 4 weeks. If its lower in 4 weeks it means you’ve got fitter.

Top tip - try to ensure its taken at the same time and place each test as this’ll keep the reading a bit more accurate.

Progress isn’t and shouldn’t be just about the weight on the scale. If you’re only tracking progress through this method you’re setting yourself up for failure and misery. Instead use some the ways I mentioned above and I guarantee you’ve always feel like you’re getter somewhere.