Girth Measurement Guide
When taking your girth measurements it’s important to always be consistent and apply the same amount of pressure for each measurement.
A reliable solution is to use a measuring tape that has a spring on the end. Each time you take a measurement you’ll apply the same pressure by gently pulling the spring loaded tip to a marked line.
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When gathering your measurements it’s ok to round to the nearest quarter. If you measure 33 and 1/4, you would enter the reading as 33.25. If you measure 33 and 3/4, you would enter 33.75.
Review the following girth measurement guidelines and practice these three rules to make your data tracking more accurate and consistent.
Keep your muscles relaxed for each measurement (except the bicep curl).
Always measure the right side of your body.
Measure the thickest area or apex of your chest, hips, thigh, calf and biceps.
Shoulders: Place the tape just below the bony landmark (clavicular bone) on your shoulders.
Wrap the tape around your body, make sure the tape is even front and back.
Hold one end of the tape in place with one hand and use your other hand to get your measurement. If pulling on the spring is too difficult in this position, it’s ok not to.
Chest: Use your nipples as landmark, this is usually the apex of the chest.
Take your measurement after fully exhaling.
High Abs: Wrap the tape around your torso just below your last rib. Take your measurement after fully exhaling.
Remain completely relaxed and focus on not squeezing your abs in.
Waist: Use your navel as a landmark and take your measurement after fully exhaling.
Hips: Measure the apex of your hips.
Thigh: Measure the distance from your knee and hip, then measure and record the center point.
Calf: Measure the distance from your knee and ankle, then measure and record the center point.
Biceps: Bring your right elbow up to shoulder level. Then bring your elbow to 90 degrees and make a bicep muscle.