Ways to measure improvement

H_Dubbs

Looking for your personal insights. What's your go-to strategy for identifying muscle/strength improvement?

Back story is I've lost 50 lbs, half of it since January. I cut calories, ran races and strength trained. My body was changing almost weekly. Because I ran races I could measure cardio improvement and I could see muscle change and feel myself getting stronger.

I switched to maintenance 2 months ago and it's going well. Race season is over and I'm doing far less cardio because my knees need a break. I am continuing with strength training and work with a personal trainer.

I have faith that I am getting stronger but it's weird for me that I cannot physically see or measure the changes like I used to be able to.

I do take progress pics and take body measurements but again, the changes are slow and subtle.

I am simply curious how people measure progress, especially short-term. I get that if I can curl 25 lbs when I used to only do 20 that is progess but are there other strategies?

lorrpb

More weight, more reps than last week. I think nearly all progress is slow and subtle, especially in the short term. Does your trainer do a standard evaluation periodically? Some do, some don't.
After that, it's the effects in your daily life. Doing things you couldn't do before.. But that's also slow and subtle. Just keep it going!

sardelsa

For me.. progress photos/mirror, measurements, strength progression, how clothes fit..

Changes will be slow.. sometimes it's hard to see progress even after months. I compared a photo and lifting numbers from around a year ago and I was so surprised.. there was a huge difference, so that keeps me motivated that I am heading in the right direction.

nowine4me

It’s really hard to see progress from the weight room on an on-going basis, at least for me. Then one day you put on a shirt and you’re like “holy crap, my shoulders are bigger.” Have faith and patience.

YosemiteSlamAK

The simplest thing I can say for measuring is "RPE" rate of perceived exertion. Is it getting easier to lift the same amount of weight? Are you able to do more reps of the same weight? Are you not as sore the day after a workout?
As a trainer I typically have my clients go up in weight or reps the week after they can successfully complete 3 sets to goal without cheating. Ex- If you do 3 sets of 12 reps with 15 lbs. dumbbells, next time you could do 3 sets of 12 reps at 17.5 lbs. OR 3 sets of 15 reps at 15 lbs.