If you are just starting out on your fitness journey, or you are already an experienced gym-goer, you might be wondering how to take progress pictures.
You might have made some changes to your workout program and are wondering if it is actually working, and whether you are seeing positive changes or not.
It’s very motivating to take regular progress pictures, preferably along with using a measuring tape, as pictures alone can be deceiving—many factors affect how they turn out.
Nevertheless, we will be discussing and providing advice on how to take progress photos accurately and effectively, with proper timing, angles, and general recommendations.
How to Take Progress Photos
The best piece of advice we can give is to take weekly or bi-weekly progress pictures and to get an app like Workit that allows you to upload progress pictures with measurements.
This will give you precise data on your progress, keep you motivated, excited, and appreciative of your efforts and commitment.
Taking progress pictures is quite easy; you just need to understand the basic principles and ideally upload them to an app so they are easily accessible. For example, if you store them in your phone’s library, you might accidentally delete them, which can be problematic.
Here are some fundamental tips for taking proper before and after pictures:
- Take pictures in the same room or location.
- Use consistent lighting; make sure the room is well-lit.
- Take pictures in the morning, before eating.
- Ensure your whole body is visible.
- Wear the same clothes each time.
- Take pictures while relaxed; don’t flex your muscles.
- A few angles, such as the front and back, will suffice.
- For the best results, log your measurements along with the photos.
Let’s discuss these points thoroughly so that you have a full understanding of how to take proper before and after pictures.
The fastest and easiest solution is to download Workit and upload your progress pictures while logging your measurements directly in the app.
What is the Point of Taking Progress Photos?
Depending on the goals you are trying to achieve—for example, building muscle, losing weight, or bulking—you need to know how effective your current approach is.
You might have started a new diet, changed your workout plan, added some new exercises, and removed old ones. Simply put, you need to know if what you’re doing is paying off and if it’s worth the effort.
Furthermore, you might be using the scale as a tool to measure progress, which isn’t always accurate. For someone who trains, the number on the scale may not change, but you could still be making significant progress.
As you train, you build muscle, and muscle is heavier than fat. So, while your body may be becoming more athletic and defined, the scale might show the same or even a higher number.
To avoid getting discouraged by this, it’s essential to take progress pictures and, more importantly, take measurements with a measuring tape.
We need a measuring tape because our bodies change throughout the day and over the weeks. Many factors can affect how we look, such as bloating, food intake, training, menstrual cycles, stress levels, inflammation, and more.
Because of these factors, your progress pictures can look different each time you take them, making it difficult to compare unless you have precise measurements.
By taking weekly or bi-weekly before and after pictures, along with accurate measurements, you can confidently determine whether your workout program, diet, calorie deficit, or surplus is working. This is crucial for staying motivated and seeing the results of your efforts and commitment.
Take Pictures in the Same Room & Location
It’s essential to take progress pictures in the same location every time. If you keep changing places, the pictures will look different, and it will only lead to more confusion and frustration.
For example, the height and tilt of the mirror can affect your progress pictures, as mirrors that are hung too high or low distort your proportions. Additionally, not all mirrors are the same—as mirrors vary in quality, and distortions can affect how you appear.
Moreover, the room’s color scheme and background play a significant role in how the pictures turn out. Light-colored walls can make you appear brighter, while darker walls can make you look more subdued.
Consistent Lighting
The best time to take progress pictures is early in the morning when natural light illuminates the room. Natural light objectively reflects how you look, but ensure that it doesn’t cast any shadows.
Take Pictures in the Morning
Take progress pictures first thing in the morning, on an empty stomach. This is important to avoid any bloating from food or other factors that might affect the pictures. It’s also better to avoid drinking water before taking the progress pictures.
Show The Whole Body
Make sure your whole body is visible in the picture. Also, try to take the progress pictures from the same spot each time, as the distance between you and the mirror affects how you see yourself.
It’s advisable to wear clothes that reveal your arms, thighs, and waist, as these areas are key when measuring progress.
For men, it’s recommended to take progress pictures in plain shorts, while for women, shorts and a sports bra work best to make progress naturally visible.

Wear the Same Clothes
Take the before and after photos in the same clothes. Avoid changing them, as differences in length, style, and fit can affect how your pictures turn out.
Take Pictures Relaxed; Don’t Flex Muscles
It’s essential to take pictures while relaxed. Avoid taking progress pictures immediately after a workout, as post-workout pumps can be deceiving.
Do not flex your muscles, as this can affect how you reflect on your past pictures and overall progress.
Take Pictures in a Few Angles
You don’t need to take pictures from multiple, complex angles; it’s sufficient to take just two: from the front and from behind. This will suffice for most people.
If you are training a specific muscle group and want to track its progress and development, you can also take pictures of that specific area. However, the best and most accurate measurement is always the measuring tape.
Measurement Tape
As you can see, we’ve provided a lot of recommendations on how to take progress pictures correctly. The measuring tape really simplifies things.
You just need to take a picture in the morning and measure the specific muscle groups you’re interested in, such as biceps, chest, thighs, forearms, etc.
The measuring tape is the best tool for tracking progress, as it provides precise measurements and clearly shows whether you are gaining muscle, losing inches on your waist, or experiencing other changes.
Remember that you can take all your progress pictures yourself and measure your own body without any additional help. This is a very simple task that only takes a few minutes.
Tracking Fitness Progress: Recommendations
We recommend taking progress pictures at least bi-weekly, ideally once a week. Build a habit by choosing a day when you are free, such as Sunday, and take the pictures and measure yourself first thing in the morning.
As you stay consistent with taking progress pictures and logging your measurements, looking back and seeing how far you’ve come will help you stay motivated and fill you with positive emotions like gratitude and confidence.
Remember, fitness is about small wins, one step at a time. It’s important to have reminders that keep you going, motivate you, and highlight your efforts, so you know all your hard work is not in vain.
Additionally, many people work out tirelessly but have poor diets. In such cases, progress pictures can show if adjustments are needed, as they reveal whether your efforts are translating into progress.
Progress pictures keep you accountable. If you find a community of like-minded people where you can share your wins, such as on the Workit app, you will be extra motivated to keep going.
Be mindful of where you share your progress pictures; unlike Workit, other apps may not be secure and could view your uploads, without permission. So, make sure to use an app like Workit, which is secure and respects your privacy.
In short, progress pictures are a game-changer for any level of fitness. Whether you are a beginner or a pro, taking progress pictures will be highly beneficial on your fitness journey.
Evaluate Compassionately
As you take fitness progress photos and build a small picture collage, evaluate your progress with compassion. Focus on the positive aspects and avoid fixating on the negatives.
Many people are very self-conscious about their bodies and find it easy to see flaws, leading to feelings of shame or vulnerability about certain parts of their bodies.
Remember that you are not alone; everyone has their own imperfections. Don’t overthink or fixate on the things you don’t like. Instead, focus on your wins and congratulate yourself on the progress you’ve made.
You might not notice significant changes and may experience very slow progress, but don’t be harsh on yourself. Every body is different, and everyone undergoes changes in their own unique way.
As you take progress pictures over a month or two, even if the changes are slight and barely visible, give yourself credit. Don’t judge yourself harshly and continue working on yourself. Remember, even the smallest step is still a step forward.
Lastly, if you are not comfortable with taking progress pictures, you don’t have to. There are other ways to track your progress that you might find more comfortable.
We would still advise using a measuring tape, as it provides precise indicators of whether you are making progress. However, if you feel uncomfortable with that too, there are many other options available for evaluating your progress.
Other Ways to Track Progress
There are more ways to track progress besides taking pictures and measuring yourself. For example, consider the following:
- Overall Feeling: Do you feel more confident, energized, and happy? Are daily tasks easier to perform without getting tired? This is a strong indicator that your workouts and nutrition are positively impacting your body and mind.
- Clothes Fit: If you notice that clothes that once didn’t fit now fit better, you’re making progress. This is a classic indicator and one of the oldest methods recommended for tracking weight loss.
- Gym Progress: If you observe improvements in your endurance, lifts, and overall performance, your body is likely becoming more athletic and defined.
- Compliments: If people compliment you on your weight loss or improved appearance, it’s a great sign that your efforts are paying off.
As you work out and eat healthily, pay attention to how you feel. If you are more confident, happier, and energized, and you receive external confirmation that you look better and healthier, and you like what you see in the mirror, this is indicative of progress.
So, if you’re feeling lazy and don’t want precise measurements of your progress or how much you’re improving, relying on these indicators is also a safe bet.
Conclusion
Progress pictures can help you stay on track. When in doubt, compare your first and last progress pictures to see the tremendous growth you’ve experienced.
As someone who trains consistently, there is nothing more rewarding than seeing how far you have come. Additionally, progress pictures help you understand whether your workout program, diet, or weights are effective.
If you’ve recently changed your diet (e.g., protein and calorie intake), adjusted your weights, or altered the number of reps and sets, you can easily assess the effectiveness of these changes in two to three weeks.
Progress pictures, along with proper measurements, are essential, especially if you keep them organized in an app like Workit, so years of data are accessible with a few clicks.
In short, consider all the tips and recommendations we’ve provided and build the simple habit of taking pictures in a well-lit room. Aim to take progress pictures at least bi-weekly, ideally every week. This will only take a few minutes but will greatly benefit you on your fitness journey.