Craft individualized workout program, check. Walk your client through every movement to ensure proper lifting form and technique<\/span>; check.<\/p>\n <\/p>\n Provide nutrition recommendations, dispense motivation and encouragement<\/span>, and count their every rep \u2013 check, check and check. Think you\u2019ve covered all grounds when it comes to coaching a client? Not quite.<\/p>\n You\u2019re missing something: progress reviews.<\/p>\n Tracking your client\u2019s progress boosts your client\u2019s motivation in staying the course. In addition, it helps you determine if any adjustments to their training program (e.g. training volume) are needed for better results.<\/p>\n Now, while the scale may be an obvious choice of progress-tracking tool, the truth is that certain clients \u2013 research shows women, in particular<\/span> \u2013 will find themselves obsessing over the numbers<\/span>.<\/p>\n This, in turn, potentially leads to a more negative body image, lower self-esteem, and a higher likelihood of depression. Fortunately, non-scale ways to measure progress exist. This article walks you through 4 great examples.\u00a0\u00a0\u00a0\u00a0<\/p>\n \u00a0<\/p>\n <\/span><\/span><\/p>\n Chances are, many clients of yours come to you wanting to look \u201ctoned\u201d and \u201cjust better in general\u201d.<\/p>\n Generally, that\u2019d involve you helping them to do 2 things: 1) build more muscle, and 2) lose fat. Accordingly, tracking your client\u2019s body fat percentage is a great way to determine if they\u2019re on track.<\/p>\n But wait. \u2018Track body fat percentage\u2019? How could you possibly do that for your client without a scale?<\/p>\n As it turns out, scientists have come up with somewhat accurate mathematical equations \u2013 aka circumference measurements formulas \u2013 that help estimate an individual’s body fat percentage based on simple variables (e.g. age, gender, waist circumference).<\/p>\n A well-known formula you could use is something called the Navy-Seal formula. To use this formula, you\u2019ll have to get your client\u2019s:<\/p>\n There are 2 ‘variants’ of the Navy-Seal formula; there’s one for women and one for men. Be sure to use the correct one when estimating your client’s body fat percentage:<\/p>\n While there are no standards or guidelines on just how fast an individual should be dropping body fat, most experts believe that anywhere between 1 to 3% monthly<\/span> is safe.<\/p>\n That said, practice caution with clients who are already lean (roughly 23% for women and 14% for men). Being too aggressive with their fat loss plan<\/span> can end up impacting their lean mass instead \u2013 and, ultimately, hinder their performance in the gym.<\/p>\n Great. You now have a non-scale method that\u2019ll help determine if your client is dropping fat \u2013 and by how much, weekly. But what about muscle gain?<\/p>\n You can simply track the measurements of your client\u2019s muscles over time. In general, you\u2019d want to take measurements in 3 areas: biceps, glutes, and quads. This will give you a good sense of how your client\u2019s body is changing in response to their prescribed training program.<\/p>\n Here are a few tips that\u2019ll help you get the most accurate measurements:<\/p>\n That said, it\u2019s undeniable that this method of tracking your client\u2019s progress suffers from a glaring shortfall. What if your client\u2019s going through a \u2018body recomp\u2019 where they\u2019re building muscle and losing fat at the same time?<\/p>\n You wouldn’t be able to pick this up by simply measuring your client’s muscle circumferences. This is where the following non-scale method comes in.<\/p>\n Asking your client to take progress pictures is, hands-down, one of the best ways to help you \u2013 and your client \u2013 see the changes in their body from one day, month, or even year, to the next.<\/p>\n Bonus:<\/span> seeing visible progress can be a huge morale and motivation booster for your client, too.<\/p>\n As with all progress-tracking methods, though, there are a few things to note:<\/p>\n All that said, it\u2019s worth remembering that sometimes, your client isn’t looking for aesthetic improvements<\/span>. Instead, they just want to lift heavier, run faster, jump higher, etc.<\/p>\n And the truth is that your client can do all these without a corresponding change in body composition. So, how would you know \u2013 for sure \u2013 that your client is making progress in this case?<\/p>\n It\u2019s pretty straightforward.<\/p>\n Just put them through the same assessment you did<\/span> when they first started working with you, then compare the results.<\/p>\n Be sure to test their cardiovascular fitness (with the Step Test<\/span> and\/or One-Mile Walk Test<\/span>), flexibility (i.e. range of motion on various movements), and their strength (with something like the 5-rep max for various exercises).<\/p>\n If your client\u2019s performance has improved, you can be sure that they\u2019re making progress \u2013 and on the right track to achieving their fitness goals.<\/p>\n As you\u2019re probably aware by now, you shouldn\u2019t only rely only on 1 specific non-scale method to track your client\u2019s progress.<\/p>\n Each tool, when used individually, will inevitably fail to provide a comprehensive picture of what\u2019s going on in your client\u2019s body. For example, how their body fat percentage changes tells you nothing about what\u2019s going on with muscle mass \u2013 is it increasing, decreasing, or the same?<\/p>\n Unfortunately, there\u2019s no way to tell.<\/p>\n You\u2019re going to have to use the above-mentioned methods together for a more accurate assessment. And remember: it\u2019s important to help your client work towards a happier, healthier relationship with fitness<\/span>.<\/p>\n Fitness is a life-long pursuit, and fixating on short-term aesthetic goals shouldn\u2019t be your client\u2019s (or your) priority.\u00a0<\/p>\n \u00a0<\/p>\n \u00a0https:\/\/www.health.harvard.edu\/staying-healthy\/aerobic-fitness-test-the-step-method<\/span><\/p>\n \u00a0https:\/\/doi.org\/10.1080\/17437199.2016.1138871<\/span><\/p>\n https:\/\/www.medicinenet.com\/lower_body_fat_percentage\/ask.htm<\/span><\/p>\n https:\/\/doi.org\/10.1016\/j.jneb.2015.08.008<\/span><\/p>\n https:\/\/doi.org\/10.7205\/MILMED-D-14-00266<\/span><\/p>\n https:\/\/www.canadacollege.edu\/fitnesscenter\/assess-1-mile.php<\/span><\/p>\n<\/div>\nTrack Body Fat Percentage<\/h2>\n
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Log Muscle Circumferences<\/h2>\n
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Take Progress Pictures<\/h2>\n
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Re-assess Fitness Capabilities<\/h2>\n
Takeaway<\/h2>\n
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<\/span><\/span><\/p>\nReferences<\/h2>\n