Free Printable Body Measurement Log — Neck, Chest, Waist, Hips PDF
Log circumference measurements over time: neck, chest, waist, hips, plus one custom “Other” column for thigh, arm, or calf — optional notes for diet phase or training block.
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Consistent measurements beat random numbers
Scale weight swings with salt, sleep, and hormones. Circumferences plus optional weight tell a fuller story for recomposition, postpartum recovery, or tailoring. Write your unit (cm or inches) once and never mix them on the same sheet.
How to measure the same way every time
- Waist — often narrowest point above navel, or at navel if you follow clinical guidelines — pick one and stick to it.
- Hips — fullest part of butt/hips, feet together, relaxed.
- Other — mid-thigh, biceps flexed or relaxed (choose one), whichever your coach or doctor tracks.
Privacy and medical use
This is a personal log, not a prescription. Share trends with clinicians if they ask; avoid comparing your numbers to strangers online. For training load, also see weight log and workout plan.