Beyond The Scale: The Numbers That Really Show How Healthy You Are

For so many women (especially women over 40), health has been reduced to a single number, the one you see when you step on the scales. But here’s the truth: your weight is one of the least useful indicators of how healthy you actually are.

Health is about strength, energy, vitality, and confidence in knowing you are taking care of your body not just trying to shrinking yourself. So let’s talk about the numbers that actually matter and tell a far better story about your overall health.

1. How Much Weight You Lift 

How strong you are says so much more about your health than how light you are.
Tracking the weight you lift and seeing progress shows real improvements in muscle mass, bone density, and functional strength, things that keep you independent and capable for the rest of your life.
When the dumbbell weight moves up, so does your muscle mass, bone density and health outcomes. Trust me, even 1 resistance training session per week will improve your health outcomes.

2. How Many Steps You Take 

Movement is medicine. Getting enough daily steps keeps your heart healthy, supports your metabolism and digestion, and boosts your mood.
You don’t need 20,000 a day, 7,000–10,000 steps regularly makes a big difference. It’s about consistency, not perfection.

3. How Much Protein You Eat 

Protein isn’t just for bodybuilders it's for everyone! It’s essential for preserving and building muscle, supporting your immune system, and keeping you fuller for longer. 
Aim for a steady intake across the day, it’s one of the most powerful habits you can build for long-term health and body composition.

4. How Much Fibre You Get 

Fibre supports gut health, hormone balance, and blood sugar control, all crucial for women’s health.
If you’re hitting around 25–30g per day, you’re doing your future self a huge favour.

5. How Much Water You Drink 

Hydration affects energy levels, digestion, skin health, and even how strong you feel in the gym.
A good target is around 2–3 litres a day, adjusting for activity level and temperature.

6. How Well You Sleep 

Sleep isn’t a luxury, it’s the foundation for everything else.
Without good sleep, fat loss stalls, hunger hormones go haywire, and recovery suffers.
If you’re averaging 7–8 hours of good quality sleep, you’re setting yourself up to thrive.

7. Your Blood Pressure

You want to keep your blood pressure in the normal range of 90/60 to 120/80.

High-normal is 120/80-140/90 (signals a risk of hypertension). High blood pressure is deemed as 140/90 or higher.

8. How Much Alcohol You Drink

The guidelines in the UK are no more than 14 units per week. That's 6 x 175ml glasses of wine or 6 pints of beer. Also remember, there is no "safe" level of drinking. Keeping your intake within these guidelines lowers your risk of harm to your health.

9. How You Feel in Your Body 

Do you feel strong, energised, clear-headed, and confident? That’s what real health looks like and no scale can measure it.

The Takeaway

The number on the scale can only tell you your relationship with gravity. 
It can’t tell you how capable, resilient, or powerful you’ve become or how well you will age.

Start tracking the numbers that truly matter, the ones that reflect your strength, nourishment and how well you take care of your body.
Because the goal isn’t to be smaller. It’s to be stronger, healthier, and happier for the rest of your life x