Ep 21: 21 Ways to Measure Progress and Crush Your Fitness Goals

How do you know when you’ve reached your goal? If you’re trying to lose 20 pounds, do you just instinctively change your eating behaviors and eventually magically arrive at your target weight? If you’re trying to build muscle, do you go to the gym without a program and randomly hit up different weights and machines, rep ranges, rest periods, and muscle groups? Chances are, when you’re committed to a goal, you come up with a plan and then measure progress along the way. Otherwise, how do you “close the loop” between desire and outcome? In this episode, we dive into 21 specific ways to measure progress toward your health and fitness goals, categorized into six areas: biometrics, biofeedback, nutrition, physical activity, behaviors, and self-awareness. We want to select the right measures for the job so we have clear, objective feedback that tells us whether we’re on track. With these tools at your disposal, and strategies to use them that I’ll talk about, you can crush any fitness goal with the certainty that you know how and when to adjust course. TIMESTAMPS 00:00 - Intro 03:09 - Biometrics 11:32 - Biofeedback 22:23 - Nutrition 29:18 - Physical activity 34:37 - Behaviors 37:19 - Self-awareness RELATED LINKS MacroFactor diet sidekick (use discount code WITSANDWEIGHTS ) Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram