As a personal trainer in San Mateo, I understand the importance of tracking progress when it comes to muscle building. Whether you’re a beginner or a seasoned gym-goer, monitoring your progress is key to achieving your goals and staying motivated.

One of the biggest challenges of muscle building is that it can be difficult to see progress. Unlike weight loss, where the scale is a clear indicator of progress, muscle growth is often subtle and may not be immediately visible. This can lead to frustration and demotivation, which is why tracking progress is so important.

There are a number of ways to track progress when it comes to muscle building. One of the most common methods is through measuring muscle mass. This can be done through a number of methods, including skinfold measurements which we perform regularly at our gym in San Mateo, bioelectrical impedance analysis (BIA), and dual-energy x-ray absorptiometry (DXA) which is available once a month to our members. These methods are highly accurate and can provide a clear picture of your muscle mass over time

A DEXA scan, or dual-energy X-ray absorptiometry scan, is a type of imaging technology that uses low-dose X-rays to measure body composition, specifically the amount of bone, fat, and muscle in the body. A DEXA scan is considered to be one of the most accurate methods for measuring body composition. At Holly Roser Fitness, we have a DEXA scan van that comes to our gym once per month. It is operated by a trained technician, who will guide you through the process of the scan and provide you with your results. A DEXA scan is a great tool for tracking your body composition changes over time, as well as for identifying any potential health risks associated with changes in body composition.

Another common method for tracking progress is through measuring strength. This can be done by tracking your progress on exercises such as the bench press, squat, and deadlift. By tracking your progress on these exercises, you can see how your strength is increasing over time. This can be a great motivator, as strength is an important indicator of muscle growth. Another way to track progress is by taking photos and measurements. By taking photos and measurements of your body at regular intervals, you can see how your body is changing over time. This can be a powerful motivator, as seeing the changes in your body can be very motivating.

There are also a number of apps and online tools available that can help you track your progress. Some popular apps include MyFitnessPal, Fitbit, and BodySpace. These apps allow you to track your progress over time, and can also provide you with valuable insights into your progress.

It’s also important to keep in mind that muscle growth does not happen overnight. It takes time and consistent effort to see progress. A study published in the Journal of Strength and Conditioning Research found that it takes an average of 66 days to see a noticeable increase in muscle size. So, be patient and consistent with your training, and you will see progress. In conclusion, tracking progress is crucial when it comes to muscle building. By monitoring your muscle mass, strength, and physical changes, you can stay motivated and achieve your goals. So, take the time to track your progress and celebrate your achievements along the way.

If you’re looking for a personal trainer in San Mateo to help you track your progress and achieve your muscle-building goals, look no further! At Holly Roser Fitness, we are dedicated to helping our clients reach their full potential. Contact us today to learn more about our training programs and schedule your first session.

And remember, “Muscles don’t grow in the gym, they grow when you’re resting. So, take a nap, you deserve it” – Holly Roser Fitness


    • Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073-1082.
    • Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and conditioning research, 24(10), 2857-2872.

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