scale weight

The greatest trick that the scale ever played was convincing people that the only metric that matters is the amount of weight you have lost.

Losing excess body weight is important, but a true fitness journey is so much more than what the numbers on the scale say.

Strength, performance, and aesthetics all matter more than the number on the scale.  But the scale seems to have a power over most people similar to how Magneto controls metal.

The Scale

The scale is the least valuable but most feared tool in the fitness game.

The scale holds unearthly power over the minds of most trainees.  When it is time to weigh-in, the butterflies in the stomach begin to fly.

How many of you reading this have seen a number on the scale you did not like and absolutely lost your mind or became very depressed?

In my 9 years as a strength coach, I have noticed that men and women look at the scale differently.

Most male meatheads have a fear of the scale, but if their chest and arms are bigger they truly do not care!

They are actually ecstatic if they hit 200lbs despite having a big gut and no conditioning to go with it.  It is all about mass, bro.

Most women fear the scale as if Michael Myers is chasing them around in a bad 80’s horror flick!  They typically turn a ghastly pale if the number goes up.

Social conditioning has turned folks minds to mush regarding the scale.

Fear of the scale is extremely common amongst trainees who believe that weight loss is the only way to measure results.

The truth is that the above scenarios are fatally flawed.

While the scale can let you know how much you weigh on a given day, weight gain or loss is not the ultimate determinant of successfully building a spectacular physique.


The name of the physique game is gaining muscle and losing fat.  The more muscle you have, the less body fat you will carry around.

The main factors when it comes to developing a lean physique are increasing your training performance, eating a nutritious diet, recovering properly, and having a winners’ mindset.

When you focus on these things, you will inevitably build a great body.

fitman scaling the almighty scale

The fear of the scale matches Jason, Freddy, and Michael Myers combined.

Losing excess body weight can be of great benefit if you are overweight.  The body does not function optimally when carrying excessive weight.

While trainees can use the scale from time to time to see where their weight is, it cannot be an everyday, OCD deal where it is running your life.

Letting the scale be the only way of how you measure your progress is a terrible mistake.

If you are stronger, leaner, more athletic, and looking much better, why does the number on the scale matter so much?

If you gained 10lbs of muscle (not easy) and lost 10lbs of fat over a period of time, the number on the scale will remain the same.

Meanwhile, you will look 100x better.  So what is the problem?

Same But Different

Let’s look at two active females who have the same body structure, height, and weight.

Samantha Scale and Paula Physique are both 5’5″ and 140lbs.

Samantha is 40% body fat and Paula is 20% body fat.

They will have completely different looks despite the scale saying that they both weigh 140lbs.

Paula will be relatively lean, while Samantha will be fat.

The scale only gives you a number and that number will fluctuate throughout the day due to your water and food intake.

If you looked in the mirror and had your dream physique, would you really care one iota of what the scale said?

Fake Hustle

During the first year of my natural bodybuilding career, I chased the number on the scale.

When it was pre-competition time, I would try to drop as much weight as possible in order to get “ripped.”

The end result of this doomed plan was a flat, stringy, skinny 152lb natural “bodybuilder” who did not belong on the stage.

In the off-season, it was no better.  I would try to eat myself up to 180lbs thinking that when I arrived there I would have a substantial amount of new muscle mass.

But I was dead wrong like Christopher Wallace once said.

Real muscle is very hard to build as a natural athlete.  Gaining 20-30lbs of pure muscle is not happening in 2 months.

I was gaining weight on the scale, but the majority of it was pure fat.  Muscle does not weigh more than fat as 1lb is 1lb whether it is muscle, fat, or feathers.

The end result of that failed bulk was a smooth, bloated, and less athletic version of what I once was.

As I evolved in the bodybuilding game, I stopped chasing hollow numbers on th scale and started chasing muscle and strength.

When I focused on physique development instead of chasing weight, I was able to build the physique that I wanted.

To increase your performance, build muscle, and drop body fat you should:

• Eat whole foods 80-90 percent of the time.

• Lift weights 3-5 days per week.

Sprint 2-3 days per week.

• Get quality, restorative sleep.

• Limit your stress levels.

• Rely on your performance in the gym/track and your appearance in the mirror/progress pictures to show you your progress.

• Give a consistent, quality, excuse-free effort over time.


If building a stand-out physique is your goal, you cannot let the scale have power over you.

In terms of importance, how you feel, perform, and look matter substantially more than the number on the scale.

Some men lie, some women lie, and the scale absolutely lies.  But the mirror, the bar, progress pictures, and your performance are incapable of telling you lies.

I’ll holla at you next time.
The People’s Trainer,

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