How to Measure Your Neck Size

How to Measure Your Neck Size for Fitness and Health Tracking

Measuring your neck size might not be the first thing you think of when tracking your fitness progress, but it’s an important and often overlooked area. Your neck size can provide valuable insights into both your overall physique and health. For example, neck circumference is sometimes used as an indicator for health risks related to obesity. Plus, if you’re working on upper body muscle development, it’s a key part of aesthetics and symmetry.

In this post, we’ll break down how to accurately measure your neck size and why it’s worth including in your fitness tracking routine.

Why Measure Your Neck?

Measuring your neck is useful for both fitness and health purposes. From a fitness perspective, if you’re doing strength training, measuring your neck can help you monitor muscle growth. A well-developed neck also complements shoulder and trap development, adding to a balanced upper body. From a health perspective, neck circumference can sometimes be linked to conditions like sleep apnea or even cardiovascular risks, particularly if it’s accompanied by a higher body fat percentage.

What You’ll Need

Flexible measuring tape: A tailor’s tape or any flexible, non-stretchable tape is ideal.
A mirror or a friend: For accuracy, it helps to have someone assist you, or use a mirror to check the tape placement.
A notebook and your Fit Forward account: To track your neck size and monitor changes over time.

Step-by-Step Guide to Measuring Your Neck Size

Stand up straight: Stand comfortably with your shoulders relaxed and your head in a neutral position (not tilted up or down). This helps ensure an accurate measurement that reflects your natural posture.
Find the thickest part of your neck: The thickest part of your neck is usually just below your Adam’s apple (or for women, just below where the neck begins to taper toward the shoulders).
Wrap the measuring tape around your neck: Wrap the tape around your neck, keeping it level and parallel to the floor. Ensure that the tape is snug but not too tight—there should be no bulging skin, but it shouldn’t be loose either.
Take your measurement: Check the number on the tape where the end meets the other side. Record the measurement in inches rounded to the nearest quarter inch.
Repeat if necessary: If you’re unsure about the accuracy of your first measurement, feel free to repeat it to ensure consistency.

Tips for Accurate Neck Measurements

Stay relaxed: Don’t tense your neck muscles or pull the measuring tape too tight. You want a relaxed measurement to reflect your true neck size.
Measure at the same spot: Always measure at the same location around your neck to ensure consistent results over time.
Avoid measuring after workouts: Just like with other muscle groups, your neck can swell slightly after a workout. To keep things consistent, try to measure your neck when you’re at rest.

How Often Should You Measure Your Neck?

Fit Forward will ask you for your body size stats including your neck size during your checkins once every 3 months. Neck sizes change very slowly so don’t expect big changes in a short period of time.

Exercises to Build Neck Muscles

If you’re specifically interested in increasing the size and strength of your neck muscles, here are a few exercises you can include in your routine:

Neck curls (using a resistance band or neck harness)
Neck extensions (with or without added weight)
Isometric neck exercises (pressing against resistance, such as your hand)
Shrugs (which target the trapezius muscles that connect to the neck)

Building neck muscles requires consistency, just like any other body part, but it’s important to be cautious and maintain good form to avoid injury.

Final Thoughts

Measuring your neck size is a simple and often overlooked aspect of fitness and health tracking. Whether you’re focused on muscle growth or just want to monitor your health, regular neck measurements can provide useful insights. Stay consistent, track your progress, and use this as one of many tools to gauge your overall fitness journey.