Dominic Stone
Measuring your muscles with a tape measure is a great way to track your fitness progress. It is a more accurate way to see changes in your body than just weighing yourself, as you can see if you are losing the right kind of weight in the right places. You can measure your neck, shoulders, chest, bicep, waist, hips, thigh, forearm, wrist, and knee. It is important to measure at the right points on the body, and to keep the tape straight and at the right tension. You can also take photos of yourself in a mirror to track changes in your body.
| Characteristics | Values |
|---|---|
| Frequency | Depending on your schedule, pick a day of the week to track your measurements. This will help you see long-term changes. |
| Tools | A metal measuring tape can be used to check the accuracy of a cloth tape. A cloth tape should be used gently on the skin. |
| Posture | The body should be erect with the torso and neck straight. The arm should be raised to shoulder level for bicep measurements. |
| Muscle Relaxation | Muscles should be relaxed during measurement. |
| Measurement points | Neck, upper arm (flexed and straight), forearm, wrist, chest (normal, contracted, and expanded), waist, hips, thigh, and knee. |
| Additional notes | For female bodybuilders, chest measurements should be taken above the breasts. |
| Tracking progress | Take pictures in a mirror in a bathing suit or underwear to track physical changes over time. |
| Accuracy | Measurements should be taken in inches, eighths, quarters, halves, and tenths of an inch. The tape should not be loose or too tight. |
| Consistency | Measurements should be taken at the same spots each week. |
| Other methods | Use a body fat caliper or get your body fat tested at a Bod Pod Location for more accurate measurements. |
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What You'll Learn
Measuring the neck
To measure the girth of your neck, stand up straight and wrap a flexible tape measure around the widest part of your neck, which is usually right over the Adam's apple. Make sure you are relaxed and not flexing any muscles.
If you don't have a flexible tape measure, you can use a piece of string and then measure the length of the string with a ruler or straight edge. You can find flexible tape measures at tailor shops, clothes shops, and sporting goods stores.
For bodybuilders, girth measurements can provide valuable information about the progress of your program, including which muscle groups are responding well and which may need to be targeted differently.
To measure the strength of your neck muscles, you can use an isometric device or a pressure biofeedback apparatus. Neck muscle strength is important to monitor, especially if you experience chronic neck pain, as it can help evaluate your condition and the effectiveness of treatments and exercises.
Ultrasound imaging has also been used to measure the size and shape of posterior neck muscles in males and females of different ages. This method can provide an objective assessment of muscle atrophy and hypertrophy, as well as an indirect measure of muscle strength.
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Measuring the upper arm, flexed (biceps)
Firstly, ensure that your arm is raised to shoulder level and your bicep is fully contracted. The back of your hand should face the ceiling. Place the tape measure squarely around the bicep at its thickest point, which is usually about 2 inches (5.1 cm) below the armpit. The tape should be flat against your skin, with no twists or bumps. It should be snug but not too tight. Do not slant the tape measure, and ensure that your arm is relaxed. Take several measurements for accuracy.
It is best to measure at the same time of day under consistent conditions. For example, you could measure your biceps before and after a workout to monitor muscle expansion. Alternatively, you could measure them a day after working out to obtain a precise measurement.
You can also measure your biceps informally by taking pictures of yourself in a mirror in a bathing suit or underwear. Take a picture of your front and side profiles. Take these photos weekly and store them in a folder on your computer. This method will help you notice long-term changes.
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Measuring the upper arm, straight (triceps)
Measuring the upper arm when it is straight and the triceps are relaxed is a simple process. It is important to remember that you will need assistance to take this measurement accurately.
First, stand up straight with your arms relaxed and hanging naturally at your sides. It is important not to flex your arm or force it straight. Your arm will have a natural bend at the elbow when standing in this position. Ensure you are not wearing thick clothing or multiple layers, as this will affect the accuracy of the measurement.
The person assisting you should then wrap a soft, flexible measuring tape around the thickest part of your upper arm. This will usually be just below where the deltoid muscle joins the arm. The tape should be at a right angle to the long axis of the arm and should be in gentle contact with the skin. It should not be loose, nor should it be so tight that it compresses the flesh.
Read the measurement where the end of the tape meets the other half. Use the smallest hash marks on the measuring tape to get the most accurate result. This will usually be in either tenths of an inch or centimetres.
It is a good idea to measure both arms, as this will help you to identify any over- or underdeveloped muscle areas, which can detract from symmetry.
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Measuring the forearm
To measure the forearm, you will need a flexible tape measure. Metal retractable tape measures are not recommended for taking body measurements.
Stand in front of a mirror, holding your arm out with the palm facing upwards. Keep your fingers together and pointing straight, and your wrist straight. Do not bend your elbow or wrist, and do not make a fist. The tape should be placed at a right angle to the long axis of the forearm, at the point of the largest circumference. This will usually be found closer to the elbow. Move the tape up and down the forearm to find the point of maximum circumference. Ensure the tape is lying flat on the skin and is not too tight or too loose.
You can also measure the forearm by measuring the four main knuckles' circumference or the palm area, whichever is larger. Some people have larger knuckles due to arthritis. If your forearm measures larger than your knuckles, it is recommended to order gloves in the smaller size, as the leather around the forearm will stretch with use.
It is important to measure both the right and left sides of the body to identify over- and underdeveloped muscle areas, which can detract from symmetry. Take measurements at the same time each week, and take progress photos to track changes in your body composition.
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Measuring the chest
Stand with your arms relaxed at your sides, and wrap the tape measure around your chest from behind, ensuring it passes under your armpits and sits parallel to the ground. The tape should cross over the widest part of your chest, which is usually right over the nipples, and for women, the tape should fall above the breasts. The tape should be pulled tight enough to avoid sagging but not so tight that it digs into your skin. Avoid flexing your chest muscles or pushing out your breasts, and keep your torso erect and muscles relaxed.
Look in a mirror to find the spot where the end of the tape measure overlaps with the length wrapped around your chest, and note this number as your chest size. This measurement can be taken at three different stages of breath: normal breathing, after exhaling all air from the lungs, and after inhaling the greatest volume of air into the lungs.
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Frequently asked questions
It is best to use a cloth tape measure and get used to measuring in inches, eighths, quarters, halves, and tenths of an inch. The tape should be at a right angle to the long axis of the body or limb and should be in gentle contact with the skin. It should not be loose, nor should it be compressing the flesh.
Measure your neck at the smallest part, just above the Adam's apple, with your head erect and muscles relaxed. If you have a double chin, measure below it, ensuring the tape is not on a slant.
To measure your bicep, raise your arm to shoulder level with your bicep fully contracted and the back of your hand facing the ceiling. Place the tape around the bicep at its most prominent. To measure your tricep, hold your upper arm horizontally in line with the shoulder joint and relaxed. Place the tape around the largest part, usually just below where the deltoid joins the arm.
Depending on your schedule, it is recommended to take your measurements either on Friday or Monday mornings. This will allow you to track changes over the weekend or a whole week, respectively.
