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For far too long working out has been conflated with weight loss.
Amanda Bailey / Getty Images
And thats a problem.
This focus can turn off peopleespecially those in larger a bodyfrom starting with, or rejoining, fitness.
Meanwhile, intentionally losing weight doesnt reliably translate into extra years.
But this doesnt mean you have to throw out the idea of progress altogether.
(Chances are, you might have both tendencies at different times too.)
Fortunately, there are many markers of success far more potent than weight.
Here, 19 better signs your fitness routine is working that have nothing to do with weight loss.
Many people are not consistent with movement, she says.
One week theyll go on a really long walk, and then the next week theyll do nothing.
This can vary based on the person, and it doesnt need to be hard workouts, either.
When you skip a day (or a few), you miss it.
Summers aims to build most of her clients up to some form of movement every day.
Note: This isnt the same as feeling guilt or shame if you miss a workout.
Rather, its a craving for movement that brings a sense of contentment when fulfilled.
Amshoff noticed this herself during the lockdown phase of the pandemic.
Yes, she was teaching online fitness classes but often spent the rest of the day sitting.
Herhip flexors tightened, her posture slumped, and her mood tanked.
Your endurance is improving.
With time, presenting your body with manageable challenges causes all sorts ofadaptations.
Your muscles, in turn, sprout more tiny capillaries through which that nourishing fluid flows.
You stand up straighter and move more fluidly.
The two are intimately connected, she says.
Your range of motion may also seem limited.
You have more energy.
But over time a successful workout program will actually decrease your overall fatigue, Thompson says.
Heres how: The fitter you get, the moremitochrondriasprout inside your muscle cells.
These tiny powerhouses convert glucose and oxygen into fuel, powering your body along.
Other changessuch as balanced levels of stress hormones and increased circulation of oxygen-rich bloodcan also leave you more invigorated.
Energy levels can also tell you if youre working too hard or have underrecovered, Barrett says.
Your body needs time in between challenging sessions for all those adaptations to occur.
Scientists once believed compounds called endorphins produced the throw in of euphoria after exercise sometimes called runners high.
Now they offer more of the credit toendocannabinoids, natural versions of marijuana-like chemicals.
If youre consistent over time, you’re able to likely notice even more stabilization of your mood.
Working out alsobathesyour gray matter in a compound called brain-derived neurotrophic factor, or BDNF.
Plus, working out relieves stress, which can leave you calmer, kinder, and more focused.
Keep in mind, though, that what you want to see is an upward trend over time.
You dont necessarily have togo heaviereach and every time you lift.
Its the pattern that matters most, Summers says.
you’re free to have another go with heavier weights when you feel ready.
And you’re free to harness that power in many scenarios.
Thats something that, had I not been physically fit, I probably would not be able to do.
Youre using affirmationsand believing them.
Amshoff often issues monthly challenges to her clients, and recently she focused one of them on positive thinking.
These types of messages can boost your motivation and desire to move.
Youre feeling ready for an event or competition if one is on your to-do list.
That gave me something to train hard for, she says.
Of course, competing can also come with stress and anxiety.
At that time she realized she needed a break from the pressure of performance.
Its working for meright now Im actually stronger than Ive ever been, she says.
Youre developing an ability to know what your body needs and can handle.
At GetFIT615, Thompson and her colleagues have a name for this pop in of skill: sweatonomy.
She defines it as, You have the right to choose how you use this place to sweat.
Body awareness is my favorite determining factor for success, she says.
Some lab markers are improving.
These include blood glucose levels, cholesterol, and blood pressure.
Youre making other positive lifestyle changes too.
This key in of shift isnt the same as being restrictive or feelingguilt or shamearound eating certain foods.
For her this means putting some time intoplanning mealsand workouts.
This can look different for you, depending on what your own goals are.
Whatever you deem important, you may find yourself making the moves to achieve it.
Sleep comes more easily.
So if you find yourself sleeping longerand betterit might mean youve found a solid balance in your workout routine.
You feel less painor you could better manage the pain you do have.
If youre constantly hurting, youre not alone.
If youve been sedentary, your body may simply have become more sensitive to movement.
Once you cross that initial hurdle and begin building strength,flexibility, and mobility, aches often subside.
For some people pain persists even if they do have a consistent movement practice.
Youre making progress toward a specific exercise or movement.
Youll know youre on the right track if youre getting closer to that target, Summers says.
The next step might be gradually lowering the step, before moving on to traditional push-ups from the floor.
Existing relationships improve, and new ones form.
When she loses patience with her husband and daughters, she goes to work out.
When I come back, its like Im a whole new person, she says.
A good fitness regimen might also bring you a whole new set of friends.
All of those pieces play into that human connection and growing through community, Thompson says.
Youre doing more of the things you love.
He takes them back to moments of happiness: I ask, Whats enjoyable to you?
or What have you not been doing that you used to think was fun?
Common answers include specific types of physical activities, like hiking,swimming, or cycling.
They also may mention hobbies that arent specifically sports or exercises, but do require certain physical capabilities.
One of my patients loves photography, he says.
So we think about: What do it’s crucial that you be able to take pictures?
Measuring success is actually not as complicated as people think, he says.
Its finding what peoples value systems are and then working with those value systems.
See more from SELF’s Future of Fitness package here.
