Mind Pump 2773: Top Ways to Measure Progress (and the WORST)!

Podcast: Mind Pump: Raw Fitness Truth
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Date: January 16, 2026

Episode Overview

This episode tackles one of the most misunderstood aspects of fitness: how to measure progress—and just as importantly, which metrics to avoid. The hosts draw from decades of hands-on coaching to debunk common myths (like the obsession with the scale) and guide listeners toward healthier, more sustainable assessment methods. Their focus is on results you can feel (and keep), not just numbers you can chase. The tone is frank, energetic, and marked by the hosts’ trademark banter.

Key Discussion Points & Insights

1. The WORST Ways to Measure Progress

A. The Scale – A Dangerous Obsession ([02:23]–[12:13])

• Universally Misused: The most common metric, but also the most misleading.
• Physiological Fluctuations: Daily changes can be due to water retention, inflammation, or digestion—not actual fat loss/gain.
  • “The number on the scale… would mess with me psychologically. I was doing exactly what I was supposed to do, but the number on the scale would mess with my head.” – Adam ([04:12])
• Potential Damage: Can actively sabotage progress by driving compulsive behaviors—people restrict calories, overtrain, or shift focus away from muscle-building.
• Real-world Example: Sal describes showing clients they had visible improvements and better health, but the scale barely changed—yet they felt disappointed until shown via other measures ([10:23]).

B. The Mirror – Not as Objective as You Think ([12:13]–[16:29])

• Self-Perception Issues: How you see yourself is highly subjective and often clouded by critical self-talk.
  • “You just didn’t see the mirror accurately. You still don’t.” – Sal ([13:31])
• Short-term Changes: Inflammation, water retention, and natural fluctuations can make you appear “fatter” for days, even if you’re progressing perfectly.
• Psychological Trap: The mind focuses on imperfections and distorts progress, making the mirror unreliable day-to-day.

2. The BEST Ways to Measure Progress

A. Performance Improvements ([16:34]–[19:11])

• Strength, Stamina, Mobility: Clear, objective signs of actual gains.
  • “If I see their performance improve… we’re moving in the right direction. When your performance consistently improves, it means you’re doing a lot of things right.” – Sal ([16:55])
• Consistency over Time: Focus on monthly trends, not single workouts. Occasional bad days are normal, but the trajectory is what matters.
• Tip: Assess at 30-day intervals rather than week-to-week.

B. Life Quality—The Ultimate Metric ([19:11]–[22:54])

• Energy, Sleep, Mood, Relationships: The most meaningful markers for lifelong adherence.
  • “This is the one that will lead to you wanting to do this forever… If your workouts and diet improve your life quality, that's what's important.” – Sal ([19:11])
  • “When you ask people who’ve been working out for 20, 30, 40 years… this is what they pay attention to.” – Sal ([20:31])
• Lasting Motivation: Improved life quality produces a positive feedback loop—you're more likely to stick with fitness.

C. Body Fat Percentage / Body Composition ([23:09]–[25:29])

• Measuring Change: DEXA scans, caliper readings, or similar methods.
• Caveats: Not as powerful as performance or life quality but far superior to just weight. Should check every 45–90 days.
  • “It's a great way to indicate, oh, maybe those tweaks I made were a little too drastic.” – Adam ([25:29])
• Don’t obsess over small shifts: Focus on overarching trends, not weekly numbers.

D. Circumference Measurements ([26:12]–[28:17])

• Waist, Hips, Chest, etc.: Simple, effective, especially when performance and other metrics plateau or seem confusing.
• Pro Tip: Always measure under similar circumstances—ideally first thing in the morning before eating.
  • “Do it at the same time every day, typically in the morning, because digestive issues or bloat can throw it off.” – Sal ([26:26])

Notable Quotes & Memorable Moments

“Obsessing over the scale is the right way to say it. You worship the number to the point where if you’re trying to lose weight… that number means so much to you when it actually doesn’t mean much at all.”
— Sal ([12:13])

“If your fitness routine is making you better at all the things that matter—your job, your relationships, your energy—it’ll turn into something you want to do forever.”
— Sal ([19:11])

“When I talk to a 40-year-old about life quality, it really clicks. At 25… not so much. But even then, your workouts will make everything better, from productivity to creativity.”
— Adam & Sal ([21:28])

“Imagine your knee is like a door hinge. If it wears out, the answer isn’t just to replace the hinge—it’s to figure out what’s stressing it, like someone hanging on the door.”
— Adam ([71:44])

Audience Q&A Highlights

Q1: How should a woman with osteoporosis train? ([62:46])

• Answer: Strength training (1–2 days/wk) and high protein/caloric intake. Building muscle equals building bone.
• “If you don’t build muscle, you’re not going to build bone… eat enough to build muscle.” —Sal ([63:53])

Q2: How do women know if they need testosterone? ([64:31])

• Answer: Symptoms of low testosterone are like in men: low libido, low motivation, depression, poor muscle response. Most common cause in young athletes: underfeeding and overtraining.

Q3: Can't progress with push-ups—back pain? ([67:24])

• Answer: Likely a core/technique issue. Brace abs/glutes, keep body rigid, progress by elevating hands and lowering as core gets stronger.

Q4: Is it safe to train with repeated knee injuries/revisions? ([69:14])

• Answer: Invest in a movement specialist or corrective-exercise trainer. “It’s not a knee problem. It’s a movement problem.” —Adam ([69:55])
• Save on future costly surgeries and enjoy better function!

Fun Sidebars & Banter

• Babe Ruth’s Diet: Outlandish old-school sports nutrition: raw steaks, eggs, hot dogs, and daily bourbon for breakfast! ([29:42])
• Orcas Wearing Salmon as Hats: Quirky marine biology trend—killer whales using dead salmon as headwear. ([46:09])
• Social pressure and cosmetic procedures: A candid discussion about the pitfalls of Botox, plastic surgery, and the rise of natural skincare like Caldera Lab exosomes. ([56:25]–[61:08])

Timestamps of Important Segments

• [02:23] Scale as the worst progress metric
• [10:23] Psychological impact of the scale
• [13:31] Mirror’s subjectivity and pitfalls
• [16:34] Performance-based tracking
• [19:11] Life quality as the ultimate feedback
• [23:09] Body composition vs. weight
• [26:12] Circumference measurement tips
• [62:46] Osteoporosis strength training Q&A
• [64:31] Women and testosterone Q&A
• [67:24] Push-up pain and technique Q&A
• [69:14] Knee injury and corrective exercise Q&A

Takeaways

• Ditch the scale and mirror as your primary progress guides.
• Judge your fitness journey by improvements in how you perform and how you feel in daily life.
• Use body composition and circumference measurements for periodic check-ins—never as daily motivators.
• If in doubt, or when dealing with pain or plateaus, it pays exponentially to consult a seasoned, corrective-exercise-focused trainer.

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“If your fitness makes you feel better and perform better, the rest falls into place.” — Mind Pump Team