Used in isolation, scales won’t tell you much about your fitness at all. If you understand that there are five quantifiable elements that reflect how fit you are – strength, aerobic capacity, mobility, emotional wellbeing and body composition – scales refer solely to the latter. Standard scales measure your weight, while full-body smart scanners read the amount of muscle, fat, bone and water you carry, but none of these metrics are much use without addressing the other four pillars.
It’s better to view your fitness holistically. Sure, you can prioritise one or two elements while dialling others down for a period of time to achieve a goal, but you shouldn’t ignore them. To that end, don’t disregard scales, but use them in tandem with other measurements. Say you want to build strength. A one-rep max test (see below) will give you an idea of your ability, and scales show how much muscle you’re building. Likewise, if you want to lose weight but focus only on the scales, you’re shooting yourself in the foot – monitoring your aerobic capacity means you’ll be able to work out for longer and achieve your goal sooner. Trying to keep each factor of fitness in mind, here are the best ways to track them...
TRACK IT FOR:
STRENGTH
Use a simple one-rep max test in which you assess the heaviest weight you can lift without falling out of form. The more you can carry, the stronger you are.
AEROBIC CAPACITY
The time it takes you to run or cycle a distance is an indicator of aerobic fitness – the quicker the speed, the fitter you are. VO2 max testing is more precise: it shows how much oxygen you take in. Wearables take an estimate, but timed cardio is the DIY version.
MOBILITY
A physiotherapist analysing joint angles is the best way to track mobility, but anything as simple as being able to tie your shoes without feeling as uncomfortable as you used to means mobility gains.
BODY COMPOSITION
Complex tools such as hydrostatic weighing (an analysis of body composition while submerged underwater) give you exact numbers. A tape measure and scales give you an estimate of fat loss.
EMOTIONAL WELLBEING
Keep a note of sleep quality, mood and energy levels, identifying common denominators. Are you feeling low due to PMS? Is your wellbeing better on workout days? Seek help if you feel low most of the time.
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