Let’s talk about something that comes up with so many women I coach: the scale. For decades, we’ve been conditioned to believe that our progress and even our worth, should be tied to a number on the scale. But let me be very clear: you are not defined by your weight.
As someone who’s worked with women of all ages for 35+ years and who has walked the road of perimenopause and post-menopause myself; I’m here to tell you that scale weight is one tiny piece of a much bigger picture. Weight fluctuates constantly due to hormone changes, sleep, hydration, stress, and more. So why give it so much power?
And here’s something I really want women to understand: As you build lean muscle and lose fat, your body composition changes and often that means your clothes fit better, your shape looks leaner, but the scale doesn’t budge (or it might even go up!). That’s not failure…that’s progress. Muscle takes up less space than fat, so your size may shrink even if your weight goes up.
If you’re showing up consistently, moving your body, eating with intention, and taking care of yourself; that’s real progress.
The scale is just one data point. And for many women, especially in midlife, it can be more discouraging than helpful. So let’s shift the focus. Let’s measure progress in ways that lift you up and motivate you to keep going. Because aging is inevitable but how we show up for ourselves along the way? That’s a choice.
Here are five more empowering ways to measure how far you’ve come that have absolutely nothing to do with the scale.
1. Your Strength is Increasing (Yes, Pick Up the Heavier Weights!)
Forget the number on the scale. Can you lift more than you did last month? Are you finally doing push-ups without dropping to your knees? That’s the kind of progress that matters.
Building strength not only helps you function better, it reshapes your body from the inside out. You may gain a few pounds on the scale, but you’ll lose inches because muscle is more dense than fat. That means more definition, better posture, and a tighter silhouette regardless of what the scale says.
Progress isn’t about getting smaller. It’s about getting stronger. Use my favorite strength training moves for women over 50 to get started.
“Turns out the fountain of youth isn’t a fountain, it’s a dumbbell!”
Chris Freytag
2. You’ve Got More Energy (And You’re Not Crashing at 3PM)
You know your body is responding well when you’re waking up with energy, not dragging through the day.
If you’re fueling your body properly, moving regularly, and prioritizing sleep, you’ll notice your energy shifts. You might not need that second (or third) cup of coffee anymore. You feel more productive, present, and yes, even happier. And that’s a big win, especially in midlife.
Remember: movement creates energy. It’s a cycle and a healthy one!
I focus on daily hydration and also take an LMNT electrolyte packet with every workout to help keep myself energized through all the activity!
3. You’re Consistent (Even When You Don’t Feel Like It)
Real progress? It’s not a “before and after” photo. It’s showing up, even on the days when you’d rather skip it.
If you used to fall off after two weeks and now you’re working out 3–4 times a week regularly, give yourself credit. That’s growth. And it’s that consistency that will carry you toward long-term change not a crash diet or a quick fix.
Consistency builds habits. Habits build results. Here are my 6 practical tips for staying consistent with exercise in your 40’s, 50’s and beyond!
4. You Function Better in Everyday Life (This is What It’s All About)
This one is huge. Fitness is not just for looking good in clothes. It’s for living well.
Can you carry your groceries without help? Climb stairs without huffing and puffing? Pick up your grandkids with confidence? That’s functional strength and it matters more than any number on a scale.
When your body supports your lifestyle, you’re winning. Fitness should make life easier, not harder.
5. You Feel More Comfortable in Your Own Skin
This is the heart of it all. It’s not about being a certain size. It’s about feeling good in your body.
This is something I have personally worked on. It’s easy in the fitness world to compare yourself to your peers. As I’ve aged, I’ve definitely learned to accept myself as is better than I did in my 30’s.
Do you feel empowered when you move? More confident when you get dressed? Are you starting to love the way your body shows up for you as strong, capable, and resilient?
You don’t need to shrink to feel amazing. You just need to build habits that support the life you want to live.
You are stronger than you think, and your progress is worth celebrating…scale or no scale.
PS. While you’re working on getting those fitness results, use my style tips to feel more confident getting dressed!
