How to Know You’re Improving in the Gym?

(Beyond the Number on Your Bathroom Scales 🤙🏼)

I know how it is; feeling frustrated that you’re not seeing progress despite your best efforts.

You’re working hard. You might think you’re doing everything you possibly can, to reach your goals. You’ve been ticking all the boxes, following the plan to a tee, giving it your all.

But you’re getting on the scales daily, not seeing the results you’re desperate for. Why’s that? It can feel really demoralising telling yourself that you’re not getting anywhere. Or that all your hard work is in vain.

I hear you - it all feels like a lot

If this sounds like you, then you might want to continue reading this post. Because I’ve written it just for you!

I’m willing to bet, if you visited the gym I coach at in Salford and we sat down for a chat you’d be surprised. If we mapped out everything you’re doing in training, with your nutrition and the lifestyle habit changes you’re making, you’d see on paper you’re doing the right things. The problem, isn’t that you’re not putting in enough effort. Or that you lack discipline….far from it!

I’ve spoken to so many people in my time as a coach, who are absolutely SMASHING their training. Or have made some incredible changes in the quality of their diet and nutrition. They tell me they’ve turned their lives around, chasing after their goals. The problem isn’t from lack of trying or a consistency problem. They’re just focusing so much attention on one area, that they’re blind to all other progress they’re making! They are progressing; they just need to reassess their markers of success.

I want to remind you, that real progress goes far beyond how many kilograms or pounds you can lose. Fitness isn’t a number on a scale. Your self-worth can’t be measured by your body fat %. If you’re using these ⬆️ as your sole marker of progress, you’re missing out on celebrating some of the most important changes that are happening to you body. As a result of becoming more active, exercising and moving your body!

In fact, many of the markers of improvement that I’m going to talk about, can’t be seen at all (which makes them hard to notice). But they can be felt, lived and measured in other powerful ways. Let’s break down what improvement can look like 👇

Let's get right to it

💪 PHYSIOLOGICAL GAINS: Building a Body That’s Strong for Life

When you’re training consistently, your body is evolving on so many levels. You’re literally building a stronger, more resilient version of yourself, rep by rep. These improvements mean you’re not only getting fitter for today and in the now. You’re building a body that can support you and thrive for life.

• Improving bone density and reducing the risk of conditions such as osteoporosis, which are especially prominent in women, pregnant women or the older you are.

• Building and preserving muscle mass.

• Improving your joints ability to withstand and produce force.

• Building your internal engine, through better endurance, aerobic capacity, and VO₂ max.

• Supporting heart health through better blood pressure, cholesterol, and resting heart rate.

• Creating changes in body composition; shape, body fat %, body fat distribution, muscle mass. Visible change that can be better indicators of health, outside of scale weight alone.

• Working on posture and your bodies ability to hold itself upright, which protects our independence as we age.

🧠 PSYCHOLOGICAL BENEFITS: The Feel-Good Factor

Let’s talk about how moving our body in an intentional way can feel. Exercise is one of the most powerful tools we have for mental health. Movement becomes a form of true self-care when we focus less on making ourselves smaller and reducing ourselves to a scale weight number.

• Those post-workout endorphins? That’s your brain’s way of celebrating what you’ve just done.

• You gain mental clarity, better focus, and improved mood.

• It’s a natural outlet for stress relief and supports cognitive function — especially for anyone navigating neuro-divergence or daily overwhelm.

Don't be blond- legally, this is totally true

⚖️ HORMONAL HEALTH: Finding Balance Within

Exercise also plays a vital role in supporting your hormonal balance — which affects everything from your energy to your mood to your appetite. It’s a positive stressor — teaching your body to handle life’s challenges with greater ease and resilience.

Regular training helps regulate:

• Testosterone and oestrogen levels

• Metabolic health

• Hunger hormones like ghrelin and leptin

• Cortisol, your body’s stress hormone

🤝 LIFESTYLE SHIFTS: The Ripple Effect

When you commit to your health, your lifestyle starts to shift naturally as a result. Sometimes, without even realising it, your identity begins to align more closely with the person you want to be. You start letting go of habits that no longer serve you — and that’s a huge win.

• You find community — people who share your goals and energy

• You create routine and structure in your week

• Your idea of “fun” evolves — maybe you now enjoy hiking, lifting, or trying new classes

• Everyday tasks feel easier because your fitness supports your life

💫 MENTAL WELLBEING: The Deeper Wins

Perhaps the most meaningful progress of all is what happens inside. This is where movement truly becomes transformative. It’s no longer about chasing a number — it’s about becoming the strongest, most capable version of you.

• You gain a sense of purpose, achievement, and self-empowerment

• You practice discipline, commitment, and perseverance

• Your sleep improves

• The way you speak to yourself changes — you start using kinder, more confident language

So, the next time you decide to step on the scales, remember that your worth can not be reduced to the number that shows up. Weight loss/gain can only show a small part of your journey to date. It doesn't account for every improvement you've made. It can't reflect every effort you've made. Every effort you make and every time you show up for yourself, compounds into progress that isn't measurable by one metric alone!

Be compassionate to yourself and remember that every win, is worth celebrating. Irregardless of how small or long it's taken to get there!