measuring tape

Personal WELLnalysis Self-Evaluation Part 2 – Measurements.

• The instructions for taking your own measurements are below. 

• Pay close attention and be as accurate as possible. 

• If you have someone available to assist you with these measurements, it could make the process a bit easier.

Watch the tutorial above or scroll past the measurements form for written instructions and a few tips on how to accurately complete your Self-Measurements.

Your Name (required)

Your Email (required)

Progress Photos -
Starting Weight:
Current Weight:
Goal Weight:
Starting Body Fat % (If known):
Current Fitness Level:
Right Arm -
Left Arm -
Right Thigh -
Left Thigh -
Right Calf -
Left Calf -

Taking Measurements and Weighing:

  • ALL measurements should be taken with a standard measuring tape with values recorded in inches.
  • The tape should be snug but not so much so that your skin is folding over the tape.
  • Females and males do have slightly different measurement sites in certain areas. These areas are detailed below.
  • This process should be repeated every 4-6 weeks to measure the success of your efforts.
  • When taking your weight, make a note of what you are wearing and the time of day. Each time you weigh yourself, this effort should be repeated to create a more accurate comparison.

Measurement sites:


Around the midpoint of the upper arm, between the elbow and shoulder – Right and Left sides.

Chest –

  • Women: Raise arms and extend tape around the torso just above the breast and under the arms to cross the shoulder blades. Drop arms prior to recording your measurements.

  • Men: Raise arms and extend tape around the torso, at the nipple line of your chest, under the armpits and across the shoulder blades. Drop arms prior to recording your measurements.


  • Women: around the mid-section at the narrowest part of the waist.

  • Men: around the torso just above the hips (where your pants naturally sit).


  • Women: around the torso approximately 1 inch above the navel.

  • Men: around the torso at the navel.


At the maximum width of your hips (around the butt) with your feet together.


Midpoint between hip bone and knee – Right and Left sides.

Calves –

Midpoint of calf, between knee and ankle – Right and Left sides.

Final notes:

  • We highly recommend that you take a couple of progress photos, one from the side and one from the front.
  • We know this can be uncomfortable for most people, but it does serve as a great way to measure your success.
  • As you move forward, you’ll want to take progress pictures every 4-6 weeks for comparison.
  • If you have any questions or concerns regarding these Personal WELLnalysis Self-Evaluation Measurements, please contact us and let us know.