Published on
September 7, 2021
Frankie Tommy

Should I use the scales to track my progress?


Using the scales to track progress is good if you only goal is to lose weight. If you aren’t interested in your body composition and all you are interested in is simply reducing both fat and muscle mass, then by all the means the scales are the way to go.


If you are looking to reduce fat mass and increase muscle mass, also known as a re-composition then using the scales can often hinder progress or lead to unnecessary stress.

Its common knowledge that muscle is denser than fat so increasing muscle mass and decreasing fat mass will still cause a slight weight gain. Chasing a target weight can cause eating disorders and body dysmorphia.


If you have no reason to be under a certain weight then focusing on the scales makes no sense, it is a good indicator that you achieving weight loss but does not account for any muscle you may add in the process.

The best and most accurate way to measure fat loss is a displacement chamber in which you are lowered into a pool. 99% of people don’t have access to this kind of facility which means skin fold callipers are the next best option.


The next best way is a bioelectrical impedance machine. This sends a current through you and measures what is water, fat and muscle. These are often very accurate but readings can be falsified if the individual is dehydrated.


If you have no set weight target and just want to tone up and slim down, then we always recommend going by the mirror. What you weigh doesn’t always correspond with how you feel.

You may look leaner and more muscular but you are more than likely going to be heavier so don’t let the scales trick you into thinking you’re gaining fat!

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