Guidelines for Taking Circumference Measurements

Measuring your training progress is a great way to continously monitor achievement of your general health and weight loss goals. Taking circumference measurements is one of the simplest methods by which you can do this. Using a tape measurer you can take these measurements at various locations on your body.

In order to accurately track your progress, use a good tape measurer made of linen or plastic and take measurements at the following locations once or twice a month.


  • At the narrowest part of you torso (above your navel and below your breastbone).


  • Around the upper torso just below your armpits.


  • At the maximum width around your shoulders and upper torso.


  • Midpoint between your shoulder and elbow with your palm up and your arm straight and extended in front of your body.


  • At the maximum width of your forearm with your arm extended in front of your body and your palm up.


  • One inch above your navel.


  • At the maximum width of your hips (or buttocks) with your heals together.


  • At the maximal width of your thigh with your legs slightly apart.


  • At the maximum width between your knee and ankle.

Related Article: The Body Mass Index Versus Body Composition: What You Need to Know

Believe it or not, when it comes to measuring your training progress, taking circumference measurements may be more useful than weighing yourself because they allow you to see if you are losing inches, which is more indicative of changes in your body composition.

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Disclaimer: The information I offer in articles and blogs is solely for educational purposes and is not intended to diagnose, treat, cure or prevent any disease. If you’re concerned about your health, I highly recommend contacting a physician for medical advice.

Before starting an exercise training program you should first make sure that exercise is safe for you. If you are under the age of 55 years and generally in good health, it’s probably safe for you to exercise. However, if you are over 55 years of age and/or have any health problems, consult with a physician before starting an exercise training program.