How To Weigh Yourself Without A Scale | PowerliftingTechnique.com (2024)

Whether your goal is to lose or gain weight, using a scale is probably the most common way to measure your weight. Weight check-ins are a quick and easy way to measure your progress.

But a scale only measures your total mass. It doesn’t differentiate between fat, muscle, bone, organs, and skin. Muscle weighs more than fat, so you may be making progress by losing and gaining muscle, but your number on the scale may not change.

So, how can you weigh yourself without a scale?The easiest ways are using skinfold calipers at 3 or 7 sights on your body, a tape measure around your waist circumference, clothing comparisons, or before and after photos. But hydrostatic weighing or a DEXA are more accurate, yet more difficult to access since they’re found at universities or labs.

If you’re serious about your training, you would want an alternative method to figure out your body composition. Without those numbers, you wouldn’t be able to accurately monitor your progress.

In this article, you will learn alternative methods so you’ll know how to check your weight yourself without a scale, including:

• More about why to weigh yourself without a scale
• 11 methods for weighing yourself without a scale
• Can you use body fat percentage to track progress?
• And frequently asked questions

Why Weigh Yourself Without A Scale?

Other methods to weigh yourself without a scale give a better interpretation of your body and health. Body composition refers to the amount of fat and muscle mass you have. This paints a much better picture of your current health compared to a number on a scale.

Also, if you use a scale and do not see any progress in weight loss or weight gain, you may begin to do unhealthy habits to combat the number on the scale.

However, if you compete in weight-class sports like powerlifting, you must weigh yourself with a scale. You will need to monitor your weight to ensure you can compete in your desired weight class.

Learn more about choosing your weight class in powerlifting in our article How To Pick Your Weight Class For Powerlifting (4 Ways).

More Accurate Body Composition Numbers

A scale cannot distinguish between how much fat and muscle you have in your body. You may weigh more than somebody on a scale but have less fat and more muscle than that person.

Breaking down your body composition is more important than weight on a scale. You will get a more detailed look at your health by knowing the amount of fat and lean (muscle) mass you have.

Avoid Extreme Nutritional Changes

If you do not see progress in the numbers on a scale, you may begin to go to the extreme with your diet to help lose or gain more weight. That will only worsen your health. You also may not even see a change on the scale with more negative effects on your body that go unnoticed.

If you want a guide on what foods powerlifters eat, check out the article Do Powerlifters Eat Whatever They Want? (No, Here’s Why)

How To Weigh Yourself Without A Scale: 11 Methods

The scale is not the gold standard for most accurately checking your weight. A scale does not accurately depict your current body composition and may leave you disappointed if you are only concerned about the number. Your weight does not solely reflect your body composition.

I will talk about some of these fantastic and scientifically proven ways to reliably measure your weight but may be hard to come by. Others are simple and easy to conduct at home.

Here are 11 methods on how to check your weight without a scale:

1. Skinfold Calipers
2. Before & After Photos
3. Clothing Comparisons
4. Tape Measure
5. Hydrostatic Weighing
6. Dual Energy X-Ray Absorptiometry (DEXA)
7. Air Displacement Plethysmography (ADP)
8. Bioelectrical Impedance Analysis (BIA)
9. Magnetic Resonance Imaging (MRI)
10. Ultrasound
11. See Saw Method

1. Skinfold Calipers

If you’re wondering, how can I weigh myself without a scale, this is an easy-to-do method.

Skinfold calipers are one of the most common methods to weigh yourself without a scale and measure body composition, especially for athletes. The calipers measure subcutaneous fat in different regions across the body. Skinfold measurements vary from 3 or 7 sights across the body. The more measurements that are taken, the more accurate the test is.

Pros

• Safe and portable to use.
• Relatively quick tests, usually 5-10 minutes.
• Allows for regional body composition breakdown.

Cons

• Requires an experienced tester to conduct the skinfold measurements.
• Only measures subcutaneous fat under the skin.
• The very slight pinch of the caliper may be uncomfortable to some individuals.

How to do it

• You will wear minimal clothing with your skin exposed at the different testing sights.
• The administrator will do either the 3-sight or 7-sight method.
• The locations taken for the 3 sights in males include the chest, thigh, and abdomen. The 3 sights in females include the thigh, tricep, and suprailiac.
• The locations for the 7 sights for both males and females include the tricep, chest, subscapular, midaxillary, suprailiac, abdominal, and thigh.
• The tester will pinch your skin in each region and place the caliper on that pinched skin. The caliper will give a reading in millimeters.
• The tester will do each location two times total.
• An equation is then used with your measurements to estimate your body fat percentage.

What you need to do it

Is it worth it?

I do not think it is worth it to use this method. Although the calipers are relatively easy to purchase, there are many practical drawbacks to this. You need a tester to administer this test on you.

A few of the regions will be too difficult for you to reach alone. It also takes a lot of practice to take a good measurement on the calipers without skewing results.

2. Before & After Photos

Before and after photos are a great visual way to see how much weight you have either lost or gained. You will not see a number value like a scale, but photos show progress.

Pros

• Quick and easy to do.
• You get immediate feedback and do not have to wait for your results.
• This can serve as inspiration to you once you notice progress.

Cons

• No number to compare your progress, only what you see.
• You have to take the picture in the same location, same time of day, wear the same clothing, and use the same lighting, so the before and after photos have no differing factors.
• This method is a bit limited in how it shows your progress. You don't know exactly what progress you are making to lose or gain weight.

How to do it

• Take a photograph of yourself.
• After a few weeks, take the same photograph. Make sure you are in the same location, the same time of day, wearing the same clothing, and using the same lighting.
• Compare your body composition in the two photos to see your progress.

Is it worth it?

Absolutely this is worth it. It is such a simple and quick way to see immediate feedback. Once you see results, that should serve as inspiration to keep on the same path to make more progress.

3. Clothing Comparisons

This method is similar to before and after photos. For clothing comparisons, keep your old clothing and then try it on again after a few months. If you lose weight, you would notice how much bigger the clothing is that you used to wear. If you gained weight and added muscle, the clothing will be tight and snug.

Pros

• Quick and easy to do.
• Immediate feedback to see your progress.
• This can serve as inspiration to you once you notice progress.

Cons

• Even if you have been doing healthier habits, you may not be losing sight-specific fat. For example, you may lose fat in your arms but not your abdominal area, and you try on pants that still feel the same.
• This method has no quantitative number; it is all based on feel.
• If you do not make progress, you may become dissatisfied.

How to do it

1. After a few months of a new healthy diet or new workout program, try on an old pair of pants.
2. If you lose weight, the pants will be bigger than you had previously worn.
3. If you are gaining muscle, the clothing may now be tight and snug to your body.

Is it worth it?

I think it is worth it. It is a very quick and easy way to get immediate feedback if you are making progress with your body composition.

You will not get a quantitative number to see if you are losing or gaining weight, but if your goal is to lose weight, it is easy to know you are doing so if you used to be size large and now wear size medium.

4. Tape Measure

This method measures waist circumference. You can compare your waist circumference after a few months of a new diet or workout program to see your progress. It is safe to say that if your waist circumference is decreasing, you are therefore losing belly fat.

Pros

• Very simple to do. All you need is a tape measure.
• Quick feedback, as this only takes a few seconds to do.
• Can do this method at home or at the gym.

Cons

• Not the most reliable and accurate method to weigh yourself.
• Possible user error if you do not measure the exact same location.
• Your waist circumference should not change daily, so you must wait a few months between measurements to see changes and progress.

How to do it

1. Use a measuring tape to gather the circumference around whichever body part you measure.
2. Make sure you use the same unit of measurement each time (inches or centimeters).
3. Keep the tape measure flat and just above your hip bones, so you measure the exact same spot each time.

Is it worth it?

I think it is worth it to do. It is a simple and quick way to see if you are losing fat and therefore losing weight. You can also measure different areas of your body, such as the abdominal, arms, calves, and thighs, to get a regional breakdown.

5. Hydrostatic Weighing

This method is based on Archimedes’ Principle that fat mass floats while fat-free mass like muscle and bone does not float. Hydrostatic weighing is very accurate and is considered the gold standardbest way to determine your weight.

Pros

• Most reliable method to determine body weight
• Quick test, can be done in about 15 minutes
• Safe to conduct

Cons

• No easy access to equipment. Most equipment is based in universities, medical centers, or research institutions.
• Being submerged in water may be uncomfortable for some individuals
• Inability to exhale and completely empty your lungs may lead to skewed results

How to do it

1. The testing administrator will record your weight on land.
2. You will enter a tank filled with water and sit on the seat hanging from a scale.
3. You will be instructed to completely submerge underwater and exhale all of the air out of your lungs.
4. This will be repeated 3 times total.
5. Through calculations provided by the administrator, the average of your 3 trials will determine your body fat percentage.

Is it worth it?

Because it is not very accessible to the general population, I would say it is not worth it. It is an expensive test to have conducted on you, and it may be difficult to perform if you do not fare well being submerged in water.

However, if you have the opportunity to do hydrostatic weighing, it will give your most accurate body weight.

6. Dual Energy X-Ray Absorptiometry (DEXA)

DEXA scans use two low-radiation x-rays to measure bone density. One x-ray measures soft tissue, while the other x-ray beam measures the bone. The two measurements are compared to determine body composition.

Pros

• Valid and reliable.
• Can estimate bone mineral content.
• Can provide regional body composition.

Cons

• There is not easy access to equipment. Most equipment is based in universities, medical centers, or research institutions.
• Scanning beds may be too small for larger individuals.
• Manufacture body composition algorithms are based on the general population, so it may not be the most appropriate for athletes.

How to do it

1. The testing administrator will instruct you to lay supine on the scanning bed. All jewelry and metal should be removed from the body.
2. You will remain still on the scanning bed as the machine arm passes over your body.
3. This test will take approximately 25 minutes.
4. A regional breakdown of fat mass, lean mass, and bone mineral density based upon how much energy is absorbed through the X-Ray beams will be provided to you.

Is it worth it?

Similar to hydrostatic weighing, because it is not very accessible to the general population, I would say it is not worth it. DEXA scans are very reliable and accurate in determining body weight, but the lack of accessibility is a huge drawback for this method.

7. Air Displacement Plethysmography (ADP)

The BOD POD is the most common instrument used for Air Displacement Plethysmography. The BOD POD determines the ratio of your fat mass and lean mass through pressurized air displacement.

Pros

• Valid and reliable.
• Quick testing procedure, usually around 10 minutes.
• Appropriate for all body compositions, including the general population, athletes, the elderly, and children.

Cons

• There is not easy access to equipment. Most equipment is based in universities, medical centers, or research institutions.
• You sit in a small chamber, which may be uncomfortable if you have claustrophobia.
• Athletes tend to have a higher amount of muscle mass and higher fluctuation in fat-free mass. This may not be the most appropriate for that population.

How to do it

1. The testing administrator will instruct you to remove all clothing except for spandex underwear.
2. You will sit still in a small enclosed chamber for a few minutes.
3. The BOD POD will measure pressure and volume changes in the chamber to estimate body composition.

Is it worth it?

As ADP is not very accessible and costly to do, I do not think it is worth it. Although it is very reliable and accurate at reading your body composition, it is not a very practical way to tell your weight.

8. Bioelectrical Impedance Analysis (BIA)

Bioelectrical Impedance Analysis instruments use light electrical currents to run through your body to measure body density. There are a few different instruments to use BIA. There are hand-held units, step-on scales with electrodes on the platform, and machines that pass electrical currents through your entire body.

Pros

• Hand-held devices can be bought at most pharmacy stores at an inexpensive price point.
• Quick to use, usually around 30 seconds to complete.
• Minimal technician knowledge needed.

Cons

• Validity and accuracy of measurements is not great
• Individuals with pacemakers cannot use this method. The electrical currents may interfere with its operation.
• Hydration status drastically influences results.

How to do it

• You will stand on the scale barefoot or hold the hand-held device, per whichever method you use.
• An electrical current will pass through your body as you remain still.
• The current will measure your body composition in 3 parts: fat mass, lean mass, and water.
• This will estimate your body fat percentage.

Is it worth it?

Since this device is very accessible and safe to use, I think it is worth it. Although the readings are not the most reliable, create consistency over a few days as you take measurements. Take measurements at the same time of day for a few days with the same hydration level.

For example, use the hand-held device as soon as you wake up in the morning before you drink or eat anything so you can get an average over a few days.

9. Magnetic Resonance Imaging (MRI)

Radio waves from MRI machines can identify muscle volume, muscle infiltration in muscles, and fat deposits across different body parts. These will give you 3-D tomographic images of your body composition.

Pros

• Accurate and reliable.
• Can differentiate between fat, muscle, water, and other soft tissue.
• One articlefound out an MRI can differentiate between subcutaneous fat (fat below the skin) and visceral fat (fat deep within the abdominal cavity).

Cons

• Not easily accessible. You will most likely have to go to a medical institution to have a MRI completed on you.
• This is a timely procedure. The average MRI scan takes between 15-90 minutes.
• The machine may not be suitable for those with claustrophobia.

How to do it

1. You will lay supine on the scanning bed. All jewelry and metal should be removed from the body.
2. The machine will scan your body as you remain still on the scanning bed.
3. You must remain still the entire time to ensure an accurate picture is produced.

Is it worth it?

I think an MRI scan is not worth it for the general population. The combination of a higher price tag and not being very convenient are a big drawback to this method.

10. Ultrasound

Ultrasound uses high-frequency sound waves to detect fat thickness in your body. The sound waves send signals to the different tissues in the body and return back as an echo. This technique is not as common as others, but still effective in determining your body composition.

Pros

• Ultrasound instruments are small and portable. They can be brought to different locations easily.
• Ultrasound scans are very quick to complete. A scan only takes a few seconds so many patients can be tested easily.
• Visceral fat can be distinguished between subcutaneous fat.

Cons

• Interpretation of the scan requires a highly trained technician.
• No standardized procedures on how to conduct this.
• Other structures, such as fascia, can interfere with results.

How to do it

1. The technician will do everything for you. You do not need to do anything with this method.
2. The technician will apply the ultrasound wand to your skin.
3. The machine will transmit sound waves to the spot where the wand is in contact with your skin. The reflected sound waves are transmitted back to the ultrasound machine.
4. The machine determines the distance from the probe to the structures that were reflected back, forming an image.

Is it worth it?

I do not think it is worth it. Because the interpretation of the scan is so difficult to do, there is room for user error in reading the results. If the technician does not have knowledge on the exact location of site-marking, handling the ultrasound probe, or application of the results, your results may not accurately reflect your fat percentages.

11. See-Saw Method

This method estimates your weight using a see-saw and predetermined weights. It is not the most practical method but is pretty accurate in determining your weight.

Pros

• Accurate way of estimating your weight without using a scale.
• Relatively inexpensive if you have a lot of objects with predetermined weight.
• Not really any technician experience is needed, anyone can do this method.

Cons

• You will need a see-saw at a local park or playground, which may not be accessible.
• You will need to bring the weighted objects to the see-saw with you, which may become difficult to carry.
• This is only an estimate of your weight.

How to do it

• You will need items of a predetermined weight. Many people recommend 1-gallon paint cans, which weigh 8.33 pounds.
• You will sit on one end of a see-saw as somebody else adds the weighted objects to the other side of the see-saw.
• Continue to add the weighted objects until you and the objects have reached equilibrium on the see-saw.
• You will have to calculate how much those objects collectively weigh. That is then your estimated weight.

Is it worth it?

I do not think this is worth it. If you need a lot of materials to use as weighted objects, that is a huge drawback to this method. Balance the weighted objects and yourself may take a long time. I think the cons outweigh the pros of this method.

Can You Use Body Fat Percentage To Track Progress?

Body fat percentage is a better way to track progress than a scale. As stated earlier in the article, muscle weighs more than fat. If you progress and lose fat while adding muscle, your weight on the scale may not change or even increase. It may not seem like you are making progress that way, but you really are.

Using methods to track body fat percentage will give you a more detailed look at the progress you are making to decrease body fat.

Check out this article Powerlifting For Fat Loss: How To Do It (Ultimate Guide),for a detailed breakdown of how to lose body fat through powerlifting programming, exercises, and nutrition planning.

Frequently Asked Questions

What is the easiest way to weigh yourself?

The easiest way to measure yourself is with an electronic scale. All you have to do is stand on the scale, and it will say your weight. They are available at many department stores to purchase for relatively cheap. Most gym facilities and doctors' offices have these as well.

Can I check my weight on my phone?

I would not recommend checking your weight on your phone as it is not the most accurate or reliable method. Some apps can be downloaded to track your weight. However, these apps use the accelerometer in your phone to measure how much you are moving. Therefore, the weight reflected on the phone is not trustworthy compared to other weighing methods.

What time of day is your true weight?

Your true weight is the first thing in the morning when you wake up. Your body had time overnight to process the food you ate. Weigh yourself before you eat or drink anything in the morning, and wear as little clothing as possible.

Final Thoughts

Measuring one's progress is essential in achieving any fitness goal, whether it's losing weight or gaining muscle mass.

While the most common method used is weighing yourself on a scale, this method only measures total mass and doesn't differentiate between fat, muscle, bones, organs, and skin.

Knowing how to weigh yourself without a scale can lead you to other methods to estimate your body fat percentage so that you can track your muscle and fat.

For those who are serious about their training, you can find DEXA labs or water tanks and invest in getting a more accurate reading. These must only be done once every 6 months or annually at most.

About the Author

Jake Woodruffhas an MS in Sports Medicine from the University of Pittsburgh. He is currently a strength and conditioning sports performance coach at a private Pittsburgh facility. He is a former college athleteand currently plays semi-pro soccer. You can connect with him onInstagram.