How to Measure Your Forearms

How to Measure Your Forearms for Fitness and Progress Tracking

If you’re serious about fitness and body composition, tracking your progress is key. One area often overlooked in measurements is the forearm, but it plays an important role in overall strength and muscle balance. Whether you’re targeting better grip strength, arm aesthetics, or overall size gains, measuring your forearms regularly will help you stay on track. Here’s a simple guide on how to do it right.

Why Measure Your Forearms?

Before we dive into the process, it’s good to understand why measuring your forearms matters. They’re used in almost every upper body movement—whether you’re lifting, pulling, or even during cardio. By tracking your forearm size, you can gauge your progress, especially if you’re doing specific exercises targeting grip strength or forearm hypertrophy (muscle growth).

What You’ll Need

Measuring tape: Preferably a soft, flexible tape measure like the ones used in tailoring.
A mirror or a friend: To ensure accuracy, you might want to ask someone to help or use a mirror.
A relaxed arm: Don’t flex while measuring to get the most accurate reading of your forearm’s true size.

Step-by-Step Guide to Measuring Your Forearms

Relax your arm: Stand or sit comfortably with your arm extended but relaxed at your side. Don’t tense your muscles or make a fist.
Find the thickest part: Place the measuring tape around the thickest part of your forearm. This is usually about halfway between your wrist and elbow. If you’re unsure, try flexing lightly to see where your muscles bulge the most, then relax again before measuring.
Wrap the tape around: Wrap the tape around your forearm snugly, but not so tight that it presses into your skin. Make sure the tape is even and flat against your skin, with no twists.
Record your measurement: Check the measurement on the tape where the end meets the other side. Take note of the number in inches or centimeters, depending on what system you’re using.
Repeat on the other arm: Your arms might not be the exact same size, especially if you favor one side, so it’s important to measure both forearms.

Tips for Accurate Measurements

Measure at the same time of day: Your muscles can swell slightly after workouts, so try to measure when your body is at rest, like first thing in the morning.
Measure consistently: Always measure at the same spot for consistent results. If you’re unsure, make a small mark on your skin or take a picture to remind yourself of the exact location.
Keep a progress log: Record your value in your next checkin in your Fit Forward account.

How Often Should You Measure Your Forearms?

Fit Forward will ask you for your body size stats including your forearm size during your checkins once every 3 months. Don’t get discouraged if you don’t see progress right away—muscle growth takes time!

Exercises to Help Build Forearm Size and Strength

Once you’ve started measuring your forearms, you may want to target them more in your workouts. Here are a few exercises that can help:

Wrist curls (both regular and reverse)
Farmer’s carry
Dead hangs
Reverse curls
Grip strength tools (like hand grippers or stress balls)

Final Thoughts

Measuring your forearms is a simple but effective way to keep track of your fitness progress. By incorporating it into your regular fitness routine, you’ll have a clearer picture of your gains and can adjust your workouts as needed. Remember, patience is key—small, steady improvements lead to long-term success.