Three times this past month someone came to me discouraged that the scale either wasn't moving or was going up.
They were doing all the right things: drinking water, 30 minutes of exercise everyday, watching the portions and quality of the food they were eating, getting quality sleep, and taking steps to manage the stress in their life.
But, they each messaged me asking what they should change because the scale isn't moving or was higher than they thought it should be.
Here's what I told them all: the scale isn't giving you the full picture of what's happening in your body.
The scale measures your weight. That's it. It doesn't measure muscle. It doesn't measure how your clothes fit, how you feel walking up stairs, what you can do that you couldn't do three months ago, or whether your energy levels have shifted. It doesn't measure the actual changes happening inside your body.
When someone is strength training while also in a calorie deficit, muscle is building while fat is decreasing. But muscle is denser than fat. So the scale might stay the same or even go up while your body composition is transforming.
You might fit into a smaller size. You might feel stronger. You might have more energy. And the scale might say nothing has changed.
The people who get frustrated with the scale are often the ones who are doing the hardest, most important work. They're being consistent.
They're showing up. And then they look at the scale number and decide it means they should quit or change something.
So what do you do instead? Well, that depends on where you are right now.
If you want a plan built specifically for you, my 4-week Custom Workout program is built around your goals, your schedule, and the equipment you have. No app needed.
If you want to start building strength and real confidence in what your body can do, my 6-week strength and confidence foundation program works from home, in a gym, or with just a kettlebell.
Those people who came to me discouraged? They didn't need a new plan. They needed to see what the scale couldn't show them. If that's you right now, let's talk about which path makes sense for where you are.