If You’re Not Tracking, You’re Guessing—Why Measuring Progress Matters

If you’re putting in the effort—eating better, lifting weights, doing cardio—but not tracking your progress, how do you know if what you’re doing is actually working?

The truth is, what gets measured gets improved. If you want real results, you have to track and measure your progress.

What Should You Track?

📌 Body Composition Metrics
If your goal is fat loss or muscle gain, the scale alone isn’t enough. You need to track:
✅ Bodyweight – Are you trending up or down?
✅ Body fat mass – Are you actually losing fat, or just losing weight?
✅ Muscle mass – Are you holding onto or building muscle?
✅ Body fat percentage – This gives you the full picture of what’s happening.

📌 Strength & Performance Metrics
Want to know if your workout program is actually making you stronger? Track:
✅ Key lifts – Are your deadlift, squat, or bench press numbers going up?
✅ Reps at a given weight – Can you lift the same weight for more reps than before?
✅ Cardio benchmarks – Are you getting faster at a 500m row or a mile run?

Why Tracking Matters

1️⃣ Numbers Show Progress You Might Not Feel
Some weeks, the scale won’t move. But if your body fat is dropping and muscle is increasing, you’re making real progress. Tracking helps you see that.

2️⃣ It Keeps You Focused on What Works
If your body composition is improving but the scale isn’t dropping, you know to stay the course instead of jumping to another diet or workout plan.

3️⃣ It Helps You Adjust When Needed
If your strength numbers aren’t improving, or your fat loss has stalled, you’ll know exactly where to make adjustments instead of guessing.

How We Track at One Life

At One Life, we track all of this with our clients—body composition, strength numbers, cardio benchmarks—so there’s no guesswork, only progress.

Because when you track, you’re in control.

Are you tracking your progress? If not, it’s time to start. And if you need help, let’s set up a time to talk.