Real-world examples of body measurements log templates that actually help you track progress

Simple weekly examples of body measurements log layouts

Let’s start with the kind of examples of body measurements log layout most people can stick with: a simple weekly sheet. Think of it as the “starter kit” before you get fancy with apps and formulas.

A very basic example of a weekly body measurements log might include:

• Date
• Body weight
• Neck
• Chest
• Waist (at belly button)
• Hips
• Right thigh / Left thigh
• Right arm / Left arm

On paper or in a spreadsheet, each row is a new week, and each column is a body part. This is one of the best examples of a log for beginners because it’s quick: five minutes every Sunday morning, same time, same conditions.

Here’s how someone might use it in real life:

• A beginner who just joined a gym logs measurements every Sunday before breakfast.
• They highlight changes of 0.5 inches or more in green for losses (waist, hips) and blue for gains (arms, thighs if they’re chasing muscle).
• After eight weeks, they can see their waist dropped 2 inches while their weight only changed 3 pounds. That’s the kind of detail the scale alone would never show.

If you want guidance on where to measure, the CDC offers general measurement and weight management guidance that pairs well with a log like this: https://www.cdc.gov/healthyweight/index.html

Detailed spreadsheet examples of examples of body measurements log example for data lovers

Some people want more than a simple sheet—they want trends, graphs, and color-coding. If that’s you, the best examples of body measurements log templates live in Excel, Google Sheets, or Numbers.

A more detailed spreadsheet-style example of a body measurements log might add:

• Two measurement columns per part: current and change from last month
• Body fat percentage (from a smart scale or calipers)
• Waist-to-hip ratio
• Notes column for cycle phase, illness, travel, or diet changes

Real examples of how this looks in practice:

• A strength athlete tracks chest, shoulders, arms, and thighs weekly, but only logs body fat and waist-to-hip ratio once a month to avoid obsessing over tiny fluctuations.
• A person on a long-term weight-loss journey uses conditional formatting to highlight when their waist-to-hip ratio moves from a higher risk category toward a healthier range, using guidance from sources like NIH and Mayo Clinic on abdominal fat and health risk:
  • NIH overview on body fat and health: https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
  • Mayo Clinic on waist circumference and health risk: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/waist-circumference/art-20085498

This kind of detailed setup is one of the best examples of a log for people who like to see progress charts and trend lines over months, not just single numbers.

App-friendly examples of body measurements log formats

If you live on your phone, you probably want examples of examples of body measurements log example formats that work inside apps like Apple Health, Google Fit, MyFitnessPal, or a smartwatch ecosystem.

In an app, you might:

• Log weight daily but measurements every 2–4 weeks
• Tag measurements with progress photos
• Sync steps, workouts, and sleep so you can see how habits affect your body

Real-world examples include:

• A runner uses their smartwatch app to track weight, resting heart rate, and waist circumference once a month. Over 6 months, they see resting heart rate drop as their waist measurement shrinks, giving them both fitness and health feedback.
• A new mom uses a habit-tracking app with custom fields for waist, hips, and weight. She logs measurements every two weeks, alongside sleep hours and step count, to see patterns instead of fixating on any one number.

Apps can be fantastic, but the same rules apply: consistent measuring technique, same time of day, and realistic expectations. Remember that even the best examples of app-based logs still rely on your tape measure skills.

For more on how tracking weight and measurements fits into overall health behavior change, Harvard T.H. Chan School of Public Health has a helpful overview of weight and health: https://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/health-effects/

Progress-focused examples of body measurements log for fat loss

If your main goal is fat loss, you’ll want examples of body measurements log setups that highlight shrinking measurements rather than just lower scale numbers.

Here’s an example of a fat-loss-focused log layout:

• Weekly: weight, waist, hips, thigh, upper arm
• Monthly: waist-to-hip ratio, body fat percentage (if available), progress photos
• Notes: diet changes, stress levels, sleep quality, any new medication

Real examples of how people use this:

• Someone in a calorie deficit logs measurements every Saturday. Their weight plateaus for three weeks, but their waist and hips keep shrinking. Instead of panicking, they stay the course because the log shows progress their scale hides.
• Another person works with a coach who only asks for monthly measurement photos and a measurement log, not daily weigh-ins. The coach uses these examples of body measurements log entries to adjust training volume and calorie intake.

For fat loss and health risk, many coaches also track waist circumference specifically, since organizations like the CDC and NIH highlight central fat as a risk factor for conditions like heart disease and type 2 diabetes.

Muscle-building examples of body measurements log layouts

If you’re trying to build muscle, your examples of examples of body measurements log example will look a little different. You’re watching for some measurements to grow while keeping waist changes under control.

A muscle-focused example of a log might include:

• Weekly: weight, chest, shoulders, upper arm (flexed), thigh, calf
• Biweekly or monthly: waist, hips, body fat percentage (if available)
• Strength markers: best set of 5 reps for squat, bench, deadlift, or your main lifts

Real examples include:

• A lifter tracks chest, shoulders, and arms every two weeks. Over three months, their scale weight is up 6 pounds, arms are up 0.75 inches, and waist is up only 0.25 inches. Their log shows they’re probably gaining mostly muscle, not just fat.
• A beginner doing a 5x5 strength program logs measurements monthly and strength weekly. Their first month: weight up 3 pounds, thighs up 0.5 inches, waist unchanged, squat up 40 pounds. This is one of the best examples of how a body measurements log can keep you from freaking out when the scale goes up.

The NIH also notes that body composition (ratio of fat to lean mass) matters more than weight alone, which is exactly what these logs help you see.

Health-first examples of body measurements log for non-aesthetic goals

Not everyone cares about six-pack abs. Some people just want to feel better, manage health conditions, or keep an eye on risk factors.

Here are health-focused examples of body measurements log layouts:

• Monthly: weight, waist, hips, neck
• Monthly or quarterly: blood pressure, resting heart rate (from a watch), fasting blood glucose (if advised by your clinician)
• Notes: medication changes, doctor visits, major life stressors, changes in activity level

Real examples:

• A person with a family history of heart disease tracks waist circumference, weight, and blood pressure every month. Over a year of walking more and eating better, their waist shrinks by 3 inches and blood pressure drops into a healthier range. The log becomes part of the conversation with their doctor.
• Someone managing prediabetes tracks waist, weight, and fasting blood glucose (as recommended by their provider). They use the log to connect higher glucose days with sleep loss or skipped walks.

For guidance on which health metrics matter, check out the CDC’s resources on chronic disease and risk factors: https://www.cdc.gov/chronicdisease/about/index.htm

Hybrid habit + body measurements examples

One of the most powerful examples of examples of body measurements log example is the hybrid log: measurements plus habits. This helps you answer the big question: What actually works for my body?

A hybrid example of a log might track:

• Weekly measurements: weight, waist, hips, one or two priority areas
• Daily or weekly habits: steps, workouts, protein intake, sleep hours, water intake

Real examples in action:

• A desk worker logs waist and weight weekly, and daily tracks steps and bedtime. After two months, they notice weeks with 8,000+ steps and 7+ hours of sleep always line up with better waist measurements.
• A busy parent logs measurements every two weeks and tracks just three habits: workouts done, protein servings, and bedtime. When progress stalls, they can look back and see which habit slipped instead of blaming their metabolism.

These hybrid setups are some of the best examples of body measurements log systems in 2024–2025, because they match what we know from behavior science: tracking actions often changes actions.

How to make your own examples of body measurements log work for you

You’ve seen a lot of examples of body measurements log formats. Now, how do you pick and customize one so you’ll actually use it?

A few practical tips:

Keep it small at first
Start with just a few measurements that matter most to your goal. For fat loss, that might be weight, waist, and hips. For muscle, maybe weight, chest, and arms. You can always add more later.

Pick a realistic schedule

• Weight: daily or weekly
• Measurements: weekly, every two weeks, or monthly

More frequent isn’t always better. Many people find that weekly or biweekly measurements keep them motivated without making them obsessive.

Measure the same way every time

• Same time of day (morning after bathroom, before eating is popular)
• Same tape measure
• Same spots on your body (you can jot down references like “2 inches above belly button”)

Use your log to ask better questions
Instead of “Why am I not losing weight?” you can ask:

• Is my waist changing even if weight is not?
• What was happening during the weeks I made the best progress?
• Did my habits (steps, workouts, sleep) change when my measurements stalled?

When you look at your own examples of body measurements log entries this way, the data becomes a conversation with your body, not a verdict.

FAQ: examples of body measurements log questions

What are some simple examples of a beginner-friendly body measurements log?
A beginner-friendly example of a log might include just four columns: date, weight, waist, and hips. You measure once a week, same time, and jot a one-line note about your week (stress, travel, workouts). This keeps things manageable while still giving you meaningful data.

How often should I update my body measurements log?
Most people do well measuring every 1–2 weeks. Weekly gives you more feedback; every two weeks can smooth out normal fluctuations. Monthly can work if your goal is long-term health rather than short-term physique changes.

What are the best examples of measurements to track for fat loss?
For fat loss, some of the best examples of measurements to track are waist, hips, and sometimes thigh or upper arm, plus weight. Waist in particular is helpful because it tracks abdominal fat, which is strongly linked to health risk.

Can I track body measurements without caring about weight?
Absolutely. Many people focus on waist, hips, thighs, and how their clothes fit, and only step on a scale occasionally, if at all. Your log can be entirely measurement-based if that feels healthier for you.

Is there an example of a body measurements log that includes health markers like blood pressure?
Yes. A health-focused example of a log might include monthly entries for weight, waist, blood pressure, and resting heart rate, plus notes on medication and doctor visits. This kind of log can be helpful to bring to medical appointments, as long as you remember it’s information, not a diagnosis.

You don’t need a fancy template to start. Pick one of these real-world examples of body measurements log setups, copy it into a notebook, spreadsheet, or app, and give it four to eight weeks. Your future self will be very glad you wrote those first numbers down.