Taking Girth Measurements

Girth measurements are a great method of showing change in a clients body dimensions (or size) over time. Learn how to take these measurements correctly here.

Girth measurements are becoming more and more popular amongst personal trainers due to the fact that they do not require expensive equipment or years of training to perfect and produce reliable measurements.

The most common girth measurements are taken around the midsection (waist and hip) and used to determine fat gain/loss and/or predict the risk for developing heart disease. The science behind these girth measurements is based on the fact that fat tends to accumulate around the midsection.  Consequently, if your circumference measurements increase, you are increasing your body fat. In other words, you can now correlate "inches / centimeters gained" to fat kilograms/ lbs  gained and “centimeters/inches lost" to fat lost.  There is also a greater risk of developing heart disease when fat accumulates higher up on the body i.e. around the waist as opposed to the hips.

Equipment : tape measure


Description / procedure:

When recording, you need to make sure the tape is not too tight or too loose, is lying flat and is horizontal.  It may help to have the client stand on a box to make the measurement easier.

Total Score: Measure all 4 areas and add them together for a total score and of course we will take note of the individual measurements of each area as well.

  • Upper Arm: Raise arm and bend at at 90 degree angle yo can do it relaxed or flexed just mote how you did it so you can retest in the same manner.

Waist: At the narrowest point or if not apparent between the first rib and hip bone. 

Hips: at the greatest protrusion of the Gluteus ( butt) try not to flex glutes while measuring.

Thigh: measure at largest visual point with leg relaxed