Non-scale wins to track & celebrate progress
Between weighing and measuring our bodies, many of us are guilty of reducing our health, fitness, and even self worth to mere numbers. Wellness, strength, and other facets of health are so much more complex than quantitative values, however, and perceiving your progress through the lens of non-scale wins can help you recognize how success goes beyond numbers.
Let’s get into the best non-scale ways to track and celebrate your progress.
What do we mean by non-scale wins?
Non-scale wins refer to achievements and positive changes in various aspects of health and fitness that aren’t directly tied to weight or body measurements. In our eyes, scale-focused goals include not just the scale itself but also body measurements, clothing sizes, and even training goals.
These goals have one main common denominator — they’re pretty arbitrary, often socially-imposed, and don’t mean very much in the grand scheme of things that are important, such as your mental health and overall well-being. Focusing instead on non-scale victories allows you to appreciate the more relevant and meaningful picture of your well-being and progress.
8 non-scale wins you should celebrate
1. Feeling confident
One of the most empowering non-scale victories is the boost in confidence. Through making positive lifestyle changes, such as adopting healthier habits or achieving personal goals, you give your self-esteem a chance to really take off.
It’s more than just appreciating your appearance in the mirror or your clothes fitting differently — instead, self-esteem in this instance comes from an underlying sense of pride and self-respect. You deserve to take excellent care of yourself and are putting in all the hard work necessary to do so.
2. Doing things you love
Whether it's playing a musical instrument, spending time with loved ones, hiking, or engaging in a favorite hobby, developing or regaining the capabilities to enjoy life to the fullest is a clear marker of success.
And sure, better health can definitely improve your physical capabilities to do all these things. But what about better cognitive health, such as having a clearer and sharper mind for difficult tasks?
Consider as well how your mental health plays into doing the things you love — when we’re down, for example, it’s often harder to push ourselves to do things regardless of how much joy they bring us. In comparison, having a stronger sense of mental well-being can influence your mindset and emotions, enabling you to immerse yourself in the activities you love.
3. Better energy and sleep
Consistent efforts can help you achieve quality sleep, which is a vital component of overall well-being. Achieving better sleep patterns and waking up feeling refreshed is a non-scale win that contributes to improved physical and mental health. As you prioritize various aspects of your health, you may experience a noticeable increase in recovery and energy, enabling you to tackle daily challenges with vigor and enthusiasm.
5. Hitting training milestones
This one is tricky. As we talked about earlier, training goals can toe the line of arbitrary and limiting focuses. Specifically, we’re referring to when we set and/or fail to meet unrealistic training goals and subsequently experience an array of negative emotions.
Disappointment, shame, and embarrassment are totally normal reactions to have when you don’t meet your training or fitness goals. There’s a point, however, where it’s important to realize that these goals only have as much meaning as you allow them, and they’re not the only way to track your progress. This is especially true as you get stronger since milestones are typically slower to come by.
Hitting training milestones represents a lot of hard work, so here’s the compromise: celebrate and recognize your accomplishments, but don’t beat yourself up or go full tunnel vision on the occasions that you aren’t exactly where you want to be. Take these moments to zoom out and consider the many other ways your progress shows up in your fitness.
For example, maybe you didn’t hit the squat PR you wanted at the gym today. That sucks, but that doesn’t mean you’re not getting stronger. Reflect on other aspects of your training over the last few weeks, months, or even years — is your technique better? Are you showing up for training more consistently? Have you been focusing on building strength elsewhere? Are your working set weights going up or feeling easier? These are all just examples of helpful questions that give you a better picture of your fitness and motivates you to work past the disappointing moments.
6. Improved headspace
Mental well-being is as crucial as physical health. Non-scale wins also encompass improved mental health, such as reduced stress, enhanced mood, and increased resilience in the face of challenges.
For those of us who are prone to get into toxic headspaces about fitness, here are a few aspects to consider:
How has your relationship with food improved?
How has your body image changed?
Do you have healthy motivations for training and exercising?
How have you improved at balancing training and recovery?
7. Community connections
Success often isn’t a solo journey — whether at the gym, in a running group, cooking class, or whatever, celebrate the connections and support systems you've built. Positive social and community relationships are crucial aspects of overall well-being, contributing to:
Shared experiences and celebrations
Sense of belonging
Emotional support systems
Social confidence
Collaboration, learning, and growth
8. Personal development
Recognizing your personal development is a stark contrast to the scale — instead of judging yourself on your weight or appearance, measuring your personal development is an introspective look at how your hard work translates to well-earned achievements.
Regardless of what the health and wellness industry tells you, there is never an easy way to achieve all your goals. Getting stronger, whether physically, mentally, or emotionally, is hard work that constantly requires you to adapt and grow. That translates to:
New skills and knowledge
Self-awareness
Critical thinking
Resilience
Mindfulness
The importance of self-recognition
Recognizing and celebrating non-scale wins is crucial for maintaining motivation and cultivating a positive mindset. Self-recognition fosters a sense of accomplishment, reinforcing that progress goes beyond the numbers on a scale and empowering you to consistently tackle your goals.
While reflecting here and there can allow you a few glimpses of your progress, a structured approach can provide even better insight. Journalling is a great platform with which to document your progress and wins, whether related to personal growth, confidence, or training milestones.
Furthermore, journaling and reflection serve as powerful tools for self-discovery and emotional processing. Delving into the details of non-scale victories allows you to explore the emotions and circumstances surrounding your successes, providing an opportunity to identify patterns, strengths, and areas for further growth. Additionally, reflecting on non-scale wins can serve as a source of inspiration during challenging times, offering a reminder of past triumphs and the resilience needed to overcome obstacles.
FAQs about non-scale victories
How often should I celebrate non-scale victories?
Celebrating non-scale victories can be an ongoing process. Regularly acknowledging and appreciating achievements, no matter how small, contributes to a positive mindset and motivation.
What if progress is slow or not apparent?
Patience is key. Non-scale victories may take time to manifest, but staying consistent and recognizing small wins along the way can help maintain motivation.
