The Best Way to Take Progress Photos for Your Fitness Journey

Leah Woolner
Apr 8
2 min read

Updated: Apr 13

When you’re on a fitness or weight loss journey—especially something as powerful as the 50 Days Slay Program—it can be hard to see your own progress. The scales might not always budge, and you may not notice the small changes day-to-day. That’s where progress photos come in. They're one of the most motivating and eye-opening ways to measure your success, especially when your goal is body recomposition.

Why Progress Photos Are So Powerful

The scales don’t tell the full story. You can lose fat, gain muscle, and completely reshape your body—all while the number on the scale stays the same.
They show visual proof of change. Seeing side-by-side images from Day 1 and Week 4 can be the reminder you need to keep going.
They help track non-scale victories. Like better posture, reduced bloating, or tighter waistlines.
They build self-confidence. It’s not always about shrinking. It’s about feeling stronger, healthier, and more YOU.

How Often Should You Take Progress Photos?

Every 4 weeks is ideal however, If you're doing the 50 Days Slay Program, I recommend taking your progress photos once a week, ideally on the same day and time each week. First thing in the morning, before food or water, is perfect. Consistency is key to tracking real change.

The Best Way to Take Progress Photos (Like a Pro!)

To get the most accurate, clear, and flattering photos, follow this simple method:

1. Location, Location, Location

Stand in front of a plain, light-coloured wall.
Choose a space with natural light—a bright day is best.
Avoid harsh shadows or artificial lighting if possible.

2. What to Wear

Choose minimal, fitted clothing. A sports bra and shorts are ideal.
Avoid baggy t-shirts or hoodies—we need to see your beautiful body and the changes it’s making. Even the little bumps and curves matter!

3. Set Up Your Phone

Prop your phone up at around chest height.
Set it to video mode, not photo.
Stand a few feet back so your full body is visible in the frame.

🎥 The Progress Pose Routine:

Start recording a video and move through these positions. Each one should be held for about 3–5 seconds, and your body should stay in a relaxed posture (no sucking in, no flexing—just you, naturally).

Face the camera, arms relaxed at sides.
Slowly turn to one side.
Lift both arms up, then lower.
Turn to face away from the camera.
Turn to the other side.
Again, lift arms up and lower.

When you’re done, stop the video and scroll through it to screenshot each pose. This method is a game changer—no more blurry photos or missing your angles!

Final Tips:

Take your photos in the same outfit, same lighting, and same position each week.
Save them in a folder on your phone labelled with the date.
Don't be hard on yourself. These photos are for YOU. Celebrate the small wins—visible or not.