Бесплатный трекер измерений тела – Отслеживайте прогресс
Самый надёжный способ отследить изменения тела — сантиметровая лента. Наш бесплатный трекер позволяет записывать ключевые измерения каждую неделю.
What Our Body Measurement Chart Tracks
Track neck, shoulders, bust/chest, bicep (L/R), waist, hips, thigh (L/R), calf (L/R), plus weight and notes. Track up to 12 weeks on a single page.
How to Use This Measurement Log Template
Print the tracker and keep it with your tape. Measure once a week — same day, same time, same conditions. After 4 weeks, clear trends emerge. After 12 weeks, you'll have undeniable data.
Why Track Measurements Instead of Just Weight
The scale lies — or at least, it's incomplete. You can lose fat and gain muscle while the scale stays the same. Measuring tape tells the real story — tracking 10 points gives you a 360-degree view.
Pair With Our Free Online Tools
For deeper insight, combine with our body type calculator, body fat estimator, and progress visualizer. All free, all private — your data stays in your browser.
What to Track Each Week
| Measurement | Week 1 | Week 4 | Week 8 | Week 12 |
|---|---|---|---|---|
| Neck | ___ | ___ | ___ | ___ |
| Shoulders | ___ | ___ | ___ | ___ |
| Bust/Chest | ___ | ___ | ___ | ___ |
| Bicep (L) | ___ | ___ | ___ | ___ |
| Bicep (R) | ___ | ___ | ___ | ___ |
| Waist | ___ | ___ | ___ | ___ |
| Hips | ___ | ___ | ___ | ___ |
| Thigh (L) | ___ | ___ | ___ | ___ |
| Thigh (R) | ___ | ___ | ___ | ___ |
| Calf (L) | ___ | ___ | ___ | ___ |
| Calf (R) | ___ | ___ | ___ | ___ |
| Weight | ___ | ___ | ___ | ___ |
Printable Measurement Tracker FAQ
Is the printable measurement tracker really free?
Yes. 100% free. No email, no signup, no payment. Just download, print, and start tracking. We believe body awareness should be accessible to everyone.
How often should I measure myself?
Once per week is ideal. Daily measurements are too noisy (water weight fluctuations). Monthly measurements miss trends. Weekly gives you enough data points to see real change.
What kind of measuring tape should I use?
A flexible cloth or soft plastic measuring tape (the kind used for sewing). Don't use a metal construction tape — it's not flexible enough.
Can I use this for fitness competition prep?
Absolutely. Many competitors use measurement tracking alongside progress photos. For competition prep, measure twice weekly and also use our body fat estimator.