How to take Progress Pictures 101

Using progress pictures with clients is a useful way to indicate body composition change overtime. As you know, the scale does not always tell the full story. Therefore, it’s important to track other data, too, such as girth measurements, qualitative feedback stating improvement in quality of life from a client, quantitative feedback like increase in load/reps lifted in the gym, consistency in positive habits, improvement in form via recording their lifts at the gym, etc.

I often ask clients to take progress pictures in order to make it easier to visualize a 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, I’d love to share the following advice I ritualistically give to help you take consistent, reliable, and as close to transparent as possible progress photos.

1. Use similar lighting. Natural light will be best. You can even take this one step further to say take photos at the same time of day each time to catch similar natural lighting.
2. Use the same angle. I encourage having someone else take the pictures or use self-timer on a tripod with a consistent set up. Selfies in a mirror will not be a true representation because we all know how to work those angles to make pictures look more flattering.
3. Wear the same clothes. I could’ve done a better job at this in the above image, e.g. different tops & bottoms (even socks!) can have different cuts & therefore make the shape of your body look different based on how they hit on you. Again, this can misconstrue perception.
4. Capture a full body shot to help with scale.
5. Do the same poses. I recommend at least a front, side, and back facing pose to see a full, 360 degree view. Definitely pose according to your sport, i.e. bikini, figure, etc. if applicable.
6. Take pictures at similar times of day. Sometimes we are bloated in the evening after a full day of eating, so I encourage morning progress pictures on an empty stomach.

There are plenty of ways to track and measure changes/progress of a client. Sometimes results are tangible and visible to the eye, but sometimes the most important changes are internal and just as rewarding for the coach and client. This is why feedback and open communication between a coach and client is crucial.

I hope you find the above guidance supportive. Enjoy, and best of luck to you on your journey!