You have been hitting the gym for a while and you have seen some progress. You feel better, look better, move better and your energy is higher. All of these outcomes are great and add benefits to your life. These are what are called “non-tangible” gains. These outcomes cannot be measured. 

Gains are still gains – regardless if they can be measured or not. Don’t be discouraged if you can’t put a number on your results. High, consistent energy levels throughout the day are an amazing achievement that very little people achieve. 

But are there “tangible” gains that we can measure? Of course there is. In this article, I will lay out different gains you can make with your training. Ask your personal trainer in Richmond for other tangible gains people can make. 


With a simple tool of a tape measure, you can tack on a number to your gains whether it is weight loss or muscle gain. Remember, your goals are THE most important factor. Define your goal. Make it as specific as you can, with numbers, as well as a timeline. Without a timeline, there is no urgency to reach the goal. 

Taking measurements on a consistent basis along with training is highly recommended. You could be losing an inch off your waist every two weeks. That is a huge gain if your goal is weight loss. The key is to stay consistent with both training and measurements. 

If your goal is to put on some muscle, an inch on the shoulders every two weeks is a massive achievement. With measurements and numbers, progress can be measured and tracked. 

If measurements get tedious for you, there is another way of tracking progress through a tangible method. And that is clothing size. If you are able to move up or down a shirt or pant size, there is a HUGE achievement. It takes a lot of hard work and dedication to get results like that. A size up or down is your measurement of progress. Ask your personal trainer in Richmond about which measurements to make to track progress levels. 


If your goal is geared toward more function than aesthetics, then strength standards is what you need to hit. More commonly used in powerlifting, a strength target is based off an individual’s bodyweight. What you lift at your body weight, a one-repetition max, will be categorized into beginner, novice, intermediate, advanced or elite. 

It is absolutely fine to be at a beginner or novice stage for a long time because strength is harder variable to control. Thus, it is more difficult and will take longer to achieve. 

Below is a chart of strength standard for the bench press. Begin on the left column with your body weight in pounds. Depending on your results for your 1RM you can classify yourself as one of the rankings. 



Remember to have a spotter as one-repetition max is very heavy and can get potentially dangerous. Ask your personal trainer in Richmond on other strength tests. 


So what is the reasonable timeline for these gains? No one will know because everybody is built differently. The way people adapt to a training stimulus is all different. There is no “deadline” to reach your goal. But as long as you stay consistent and work hard, you will reach your goal. 

Someone could lose two inches from their hips right when they begin training, while someone else may not lose those two inches until two months later. Do not compare your journey and results with someone else, especially on social media! You are your own individual and your journey is special and specific to you. Most importantly, stay consistent and work as hard as you can! 

Until next time, 

Coach Marco 

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