How to take Progress Pictures 102 – Updated 2026

We originally created “How to Take Progress Pictures 101” on our website in 2018, after several years of practicing this habit to document physique transformation as an athlete and competitive powerlifter. The original photos for that page were captured in 2014! Composed of said photos and very simple tips, that page has gotten so much traffic over the years, it prompted us to revisit the original guidance and create the updated version you’re reading here. Since 2018, we’ve dove deeper into the world of bodybuilding, learned a lot, and have developed a more refined understanding of how to capture progress with further precision. If you identify more as the layperson, definitely check out 101. This 102 version was made with the competitive or lifestyle bodybuilder in mind who needs the nitty gritty details for total accuracy in tracking progress in sport.

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Taking progress pictures is a useful way to indicate change overtime. As we know, the scale does not always tell the full story. Therefore, it’s important to track other data, too, such as: girth measurements, how clothes are fitting, improvements in quality of life, quantitative improvement like increases in load/reps lifted in the gym, technical improvements in form by feel and via recording lifts at the gym, and overall consistency with life-enhancing habits.

I often recommend clients take progress pictures to make it easier to visualize the difference in physique overtime. These photos can be for your eyes only, shared with your coach for data collection, or, perhaps, you’ll be inspired to share them with family & friends to light their own fire. My guess is you’re here because you’re either a current or potential POA client. Therefore, have a look at our ritualistic advice below to help you take consistent, reliable, and as close to transparent as possible progress photos.

1. The Light: Natural lighting or a ring light is best. Position the natural light so it’s behind your camera to illuminate, without washing out, the side of the body being captured. Take photos at the same time of day each time to catch similar natural lighting.
2. The Capture: Place a stable tripod at belly button height and record a video. You can then see a playback of the body as it breathes and moves in and out of poses, and screenshot the static poses. Ensure the camera is level, straight on, and far enough away to capture the full body. This allows you to compare session to session photos with reliability due to the same scale & angle. Putting the camera on an angle vertically or taking selfies in a mirror will be distortive. For consistent transparency, take morning progress pictures on an empty stomach, post-restroom, to avoid distortion from bloating and/or fluids throughout the day.
3. The Fit: Wear the same clothes each time. A posing suit or trunks for your respective bodybuilding division will be best, or similar style cut clothing. I could’ve done a better job at this in the above image. Notice how the cuts can make the shape of the body look slightly different based on how they hit. Again, this can misconstrue perception. For consistent comparison, the photo is displayed in black and white to offset color differences between photos – you may wish/need to do a similar edit based on your circumstances.
4. The Poses: Do the same poses each time, only tweaking once you learn how to do a pose better. A front, side & back-facing pose for a full, 360-degree view, at the least. Do the mandatory poses required for your division, i.e. bikini, figure, fit model, etc. & practice practice practice consistently. Little differences like how you rotate your trunk, flare your lats, twist your arm, shift your weight in your hips & tilt your pelvis can completely change how a pose looks. And, as you learn, you’ll discover how to display your shape for the best flow – in your favor.

In summary, there are plenty of ways to track and measure progress. Progress photos are just one of many fantastic tools. Your cadence, frequency, and rigidity/flexibility with tracking various data will vary depending on what season, your training status, and context you’re in. This is why a relationship and open communication between a coach and client can be so instrumental, to ensure you remain sustainable & joyful in your process, for the long-term.

Above all, enjoy. What an incredible opportunity this sport is and these habits are. It’s an honor to teach it. If you have any questions, please do enquire privately. Wishing you an absolutely wonderful journey, wherever you’re at.

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