This calculator is provided for informational and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any medical decisions. The results from this calculator should be used as a reference guide only and not as the sole basis for clinical decisions.
Covert Bailey Body Fat Calculator
Estimate your body fat percentage using the Covert Bailey tape-measure method with gender-specific, age-adjusted formulas
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| Measurement | Your Value | Imperial | Metric |
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Based on your current lean mass, here is your projected weight at different body fat targets
| Target BF% | Category | Target Weight | Change Needed | Timeline (est.) |
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Population averages from NHANES and other epidemiological studies
| Age Group | Average Men | Average Women | Your BF% | vs Average |
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| Fitness Level | Men Range | Women Range | Typical Activity |
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| Method | Accuracy | Cost | Access |
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Proper technique ensures the most accurate body fat estimation
| Mistake | Effect on Result | How to Avoid |
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2. Use a flexible, non-stretchy tape measure.
3. Measure against bare skin, not over clothing.
4. Keep the tape snug but not compressing the skin.
5. Take three measurements at each site and use the average.
6. Stand in a relaxed position with normal breathing.
7. Measure weekly, not daily, to track meaningful changes.
8. Record all measurements in a log for progress tracking.
This calculator is provided for informational and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any medical decisions. The results from this calculator should be used as a reference guide only and not as the sole basis for clinical decisions.
Covert Bailey Body Fat Calculator: Estimate Your Body Fat Percentage with Simple Tape Measurements
Understanding your body fat percentage is one of the most valuable metrics you can track on your fitness journey. Unlike body weight alone, which fails to distinguish between lean tissue and adipose tissue, body fat percentage reveals the true composition of your body. The Covert Bailey Body Fat Calculator offers a remarkably simple yet accurate method to estimate your body fat percentage using nothing more than a flexible measuring tape. Developed by fitness expert Covert Bailey and published in his landmark book The Ultimate Fit or Fat (1999), this circumference-based approach uses gender-specific and age-adjusted formulas to deliver results that are accurate within approximately 2% of hydrostatic weighing, which is widely considered the gold standard of body composition testing.
Whether you are an athlete monitoring training progress, someone beginning a weight management program, or a health-conscious individual who wants a reliable at-home assessment, the Covert Bailey method provides a practical, no-cost alternative to expensive laboratory testing. This comprehensive guide explains the science behind the formulas, walks you through proper measurement techniques, helps you interpret your results using established health classifications, and discusses the advantages and limitations of this widely respected body fat estimation method.
What Is the Covert Bailey Body Fat Method?
The Covert Bailey method is a body fat estimation technique that uses circumference measurements taken at specific anatomical sites to calculate body fat percentage. Unlike methods that require specialized equipment such as skinfold calipers, bioelectrical impedance devices, or DEXA scanners, the Covert Bailey approach requires only a simple flexible measuring tape. This makes it one of the most accessible body composition assessment tools available to the general public.
Covert Bailey, a Harvard and MIT-educated biochemist who became one of the most influential fitness educators of the late 20th century, developed these formulas based on the principle that certain body circumference measurements correlate strongly with subcutaneous fat deposits. His work popularized the concept that body fat percentage, rather than body weight, is the true indicator of fitness. Bailey’s Fit or Fat series of books has sold nearly 6 million copies worldwide, and his PBS television appearances brought body composition science into mainstream awareness.
The method uses four distinct formulas that account for two key variables: biological sex and age group (30 years and younger versus over 30). Each formula requires four body circumference measurements taken in inches, with different measurement sites for men and women. The age adjustment reflects documented changes in fat distribution patterns that occur as people move through adulthood, where metabolic rate decreases and body composition shifts toward higher fat-to-lean tissue ratios.
The Covert Bailey Body Fat Formulas
Understanding the Science Behind Circumference-Based Body Fat Estimation
The Covert Bailey method is grounded in the well-established relationship between body circumference measurements and subcutaneous fat distribution. Research in body composition science has demonstrated that fat tends to accumulate in predictable patterns based on sex, age, and genetics. In men, fat storage is predominantly concentrated around the abdomen (android or central obesity pattern), while women tend to store more fat around the hips, thighs, and lower body (gynoid pattern). These sex-specific fat distribution patterns explain why the Covert Bailey formulas use different measurement sites for men and women.
The formulas work by balancing measurements that tend to increase with higher body fat (waist, hips, thigh) against measurements that reflect lean tissue or bone structure (forearm, wrist, calf). The wrist measurement, for example, is a proxy for frame size since very little fat accumulates around the wrist joint. The forearm and calf measurements reflect areas where lean muscle tissue is a larger proportion of the circumference, effectively serving as negative correction factors in the equation. By subtracting these lean-tissue-associated measurements from the fat-associated measurements, the formula isolates an estimate of the fat component.
The age-based adjustment in the formulas accounts for a well-documented phenomenon called sarcopenia, which is the gradual loss of skeletal muscle mass that begins around age 30 and accelerates after age 50. As lean tissue decreases with age, the relative proportion of fat increases even if body weight remains stable. The slight coefficient changes in the over-30 formulas compensate for this shift in body composition.
How to Take Accurate Body Measurements
The accuracy of the Covert Bailey method depends entirely on the quality of your measurements. Proper technique is essential for reliable results. All measurements should be taken using a flexible, non-stretchable measuring tape (cloth or fiberglass tape measures designed for body measurements work best). Avoid using metal tape measures or worn-out cloth tapes that may have stretched over time.
Follow these guidelines for each measurement site to ensure consistency and accuracy:
Take all measurements against bare skin while standing in a relaxed position. Keep the tape parallel to the floor at each site, snug against the skin but not tight enough to compress the underlying tissue. Measure at the same time of day (ideally morning before eating or exercising) for consistent tracking. Take each measurement two to three times and use the average value. Record all measurements in inches for use in the formula.
Hips: Wrap the tape around the widest point of your buttocks, which is typically at the level where your pants sit. Stand with your feet together and do not clench your gluteal muscles. The tape should be horizontal and evenly positioned around the full circumference.
Waist (Men): Measure at the level of the navel (belly button). Do not suck in your stomach or push it out. Stand naturally with your weight evenly distributed on both feet. Breathe normally and take the measurement at the end of a gentle exhale.
Forearm (Men): Measure the forearm at its widest circumference, which is typically about one to two inches below the elbow joint. Keep the arm relaxed at your side and do not flex the muscles. Use your dominant arm for consistency across measurements over time.
Wrist (Both): Measure the circumference of your wrist at the widest point, just below the wrist bone (ulnar styloid process). The wrist is measured on the same arm as the forearm measurement for men. For women, consistency is the primary concern since the formula uses the wrist as a frame-size indicator.
Thigh (Women): Measure the circumference of the thigh at its widest point, which is usually in the upper third of the thigh, close to the groin. Stand with your weight evenly distributed and do not flex your quadriceps. Keep the tape horizontal.
Calf (Women): Measure the widest circumference of the calf muscle, typically at the mid-calf level. Stand with your weight on both feet and do not rise onto your toes. Keep the calf muscles relaxed during measurement.
Interpreting Your Body Fat Percentage Results
Once you have calculated your body fat percentage using the Covert Bailey formula, the next step is to understand what your result means in terms of health and fitness. The American Council on Exercise (ACE) provides one of the most widely referenced body fat classification systems, which categorizes body fat percentage into five groups based on sex. These ranges are general guidelines and do not account for individual factors such as age, ethnicity, athletic discipline, or medical conditions.
For men, the ACE classifications are as follows: Essential Fat ranges from 2 to 5 percent, which represents the minimum fat required for basic physiological function. The Athletic range is 6 to 13 percent, typical of competitive athletes and those who maintain rigorous training programs. The Fitness range spans 14 to 17 percent, representing individuals who exercise regularly and maintain a healthy lifestyle. The Average or Acceptable range covers 18 to 24 percent, which is the typical range for the general population in good health. Body fat above 25 percent is classified as Obese.
For women, the corresponding ranges are higher to account for essential reproductive and hormonal fat stores: Essential Fat is 10 to 13 percent. The Athletic range is 14 to 20 percent. The Fitness range is 21 to 24 percent. The Average or Acceptable range spans 25 to 31 percent. Body fat above 32 percent is classified as Obese.
It is important to understand that some body fat is essential for survival. Essential fat serves critical functions including hormone production, vitamin absorption, organ insulation and protection, nervous system function, and thermoregulation. Dropping below essential fat levels can lead to serious health consequences including hormonal disruption, amenorrhea in women, compromised immune function, and organ damage. The goal should never be to eliminate body fat entirely but rather to maintain a healthy range appropriate for your age, sex, and activity level.
Body Fat Percentage and Health Risks
Body fat percentage is increasingly recognized by health professionals as a more meaningful indicator of metabolic health than body weight or body mass index (BMI) alone. BMI, which is calculated solely from height and weight, cannot distinguish between lean mass and fat mass. A muscular individual with low body fat may be classified as overweight by BMI standards, while a sedentary person with high body fat and low muscle mass could have a normal BMI. Body fat percentage addresses this fundamental limitation.
High levels of body fat, particularly visceral fat that accumulates around internal organs, are associated with numerous health risks. These include an increased probability of developing type 2 diabetes, cardiovascular disease, hypertension, metabolic syndrome, certain cancers (including breast, colon, and liver cancer), sleep apnea, and osteoarthritis. Visceral fat is metabolically active tissue that produces inflammatory compounds and disrupts normal hormonal signaling, which helps explain its strong association with chronic disease.
Conversely, extremely low body fat percentages also pose health risks. In men, body fat below 3 to 5 percent and in women below 10 to 13 percent can lead to hormonal imbalances, reproductive dysfunction, weakened immunity, bone density loss, chronic fatigue, and impaired thermoregulation. Female athletes who maintain very low body fat levels may experience what is known as the Female Athlete Triad: disordered eating, amenorrhea (loss of menstruation), and osteoporosis. For the general population, maintaining body fat within the fitness or average range provides the best balance between physical performance and long-term health.
Comparison with Other Body Fat Measurement Methods
The Covert Bailey method is one of several approaches available for estimating body fat percentage. Understanding how it compares to other methods helps you choose the right tool for your needs and interpret your results in proper context.
Hydrostatic (Underwater) Weighing: Long considered the gold standard for body fat measurement, this method involves submerging a person in water and comparing their underwater weight to their dry weight. Since fat is less dense than lean tissue, the difference reveals body composition. Accuracy is typically within 1 to 2 percent of actual body fat. However, this method requires specialized laboratory equipment and is not practical for regular self-monitoring. The Covert Bailey method claims accuracy within 2 percent of hydrostatic weighing results.
DEXA (Dual-Energy X-Ray Absorptiometry): DEXA scanning provides highly detailed body composition data including regional fat distribution and bone density. It is considered one of the most accurate methods available, with typical accuracy within 1 to 2 percent. The primary limitations are cost (often over $100 per scan) and the need for specialized medical equipment. DEXA is excellent for periodic comprehensive assessments but impractical for frequent self-monitoring.
U.S. Navy Method: Another circumference-based approach, the Navy method uses neck, waist, and hip measurements along with height. It typically provides accuracy within 3 to 4 percent of actual body fat. The Covert Bailey method requires different measurement sites and uses age-adjusted formulas, which some practitioners consider an advantage for tracking changes over time.
Bioelectrical Impedance Analysis (BIA): Consumer-grade body fat scales and handheld devices use electrical currents to estimate body composition. While convenient, BIA results can be significantly affected by hydration status, recent exercise, food intake, and the specific device used. Accuracy varies widely from 3 to 8 percent depending on the device quality and conditions.
Skinfold Calipers: Methods like Jackson-Pollock and Durnin-Womersley use caliper measurements of skin fold thickness at multiple body sites. When performed by a trained professional, accuracy is within 3 to 4 percent. However, reliability depends heavily on the skill and experience of the person taking the measurements, and inter-tester variability can be significant.
All body fat estimation methods have inherent limitations. The most expensive and accurate methods (DEXA, hydrostatic weighing) are impractical for regular self-monitoring, while convenient at-home methods (tape measures, BIA scales) sacrifice some precision for accessibility. The Covert Bailey method offers an excellent balance of accuracy, cost, and convenience for most people. For the most comprehensive picture, consider using the Covert Bailey method for regular tracking and supplementing with a DEXA scan or hydrostatic test once or twice per year.
Advantages of the Covert Bailey Method
The Covert Bailey body fat estimation method offers several practical advantages that explain its enduring popularity. First and foremost is accessibility: the only equipment required is a standard flexible measuring tape, which costs very little and is available at any pharmacy or fabric store. This removes the financial barrier that prevents many people from monitoring their body composition regularly.
The method is also highly reproducible when proper measurement technique is followed. Unlike skinfold calipers, which require training and practice to use effectively, tape measurements can be learned quickly and performed consistently by anyone. The measurements are objective and quantifiable, reducing the subjectivity that can affect other assessment methods.
The gender-specific and age-adjusted formulas represent a significant advantage over simpler estimation methods. By using different measurement sites and coefficients for men and women, and by adjusting for age-related changes in body composition, the Covert Bailey formulas account for biological variables that single-formula approaches ignore. This customization contributes to the reported accuracy of within 2 percent of hydrostatic weighing.
For fitness tracking purposes, the Covert Bailey method excels at detecting trends over time. Even if the absolute accuracy of any single measurement is imperfect, consistently using the same method under the same conditions provides reliable data about the direction and magnitude of body composition changes. This makes it an excellent tool for monitoring the effectiveness of diet and exercise programs.
Limitations and Considerations
While the Covert Bailey method is practical and reasonably accurate for most adults, it is important to understand its limitations. Like all circumference-based body fat estimation methods, it relies on assumptions about the relationship between external measurements and internal fat distribution that may not hold true for all individuals.
The formulas were developed primarily from data gathered in adult populations and may not be appropriate for certain groups. Specifically, the equations are not designed for children or adolescents under 18 years of age, whose body composition and fat distribution patterns differ significantly from adults. Similarly, elderly individuals may receive less accurate estimates due to age-related changes in skin elasticity, muscle quality, and fat redistribution that go beyond what the age-adjustment coefficients can capture.
Highly muscular individuals, particularly bodybuilders and strength athletes, may find that the Covert Bailey method overestimates their body fat percentage. This occurs because muscle mass increases circumference measurements at sites that the formula associates with fat storage (particularly hips and thighs). Conversely, individuals with very low muscle mass may receive underestimates.
The method cannot distinguish between subcutaneous fat (fat beneath the skin) and visceral fat (fat surrounding internal organs). Since visceral fat is more strongly associated with metabolic disease risk, two individuals with identical body fat percentages estimated by circumference methods may have very different health risk profiles. For a comprehensive assessment of fat distribution, imaging methods such as DEXA or CT scans are more appropriate.
Measurement consistency is critical. Small variations in tape placement, tension, or body position can alter results by several percentage points. This means that body fat estimates from the Covert Bailey method should be viewed as approximations rather than precise measurements, and changes over time are more meaningful than any single reading.
Body Fat Distribution: Why It Matters
Beyond the total body fat percentage, the way fat is distributed throughout the body plays a significant role in health outcomes. Research has identified two primary fat distribution patterns: android and gynoid. The android pattern, sometimes described as an apple shape, is characterized by fat accumulation primarily in the abdominal region and is more common in men and in postmenopausal women. The gynoid pattern, or pear shape, features fat concentrated around the hips, thighs, and buttocks and is more typical in premenopausal women.
The android pattern is associated with greater health risks because abdominal fat includes a higher proportion of visceral fat. Visceral adipose tissue surrounds vital organs including the liver, pancreas, and intestines, and it is metabolically active tissue that produces pro-inflammatory cytokines, contributes to insulin resistance, and disrupts lipid metabolism. Studies have consistently shown that individuals with central obesity face higher risks of cardiovascular disease, type 2 diabetes, and metabolic syndrome compared to those with peripheral (gynoid) fat distribution, even at similar total body fat levels.
The Covert Bailey formulas indirectly capture some information about fat distribution through their use of site-specific measurements. For men, the waist measurement (taken at navel level) provides insight into central fat accumulation, while the hip measurement captures lower-body fat storage. For women, the hip and thigh measurements reflect the gynoid distribution pattern. However, for a more detailed analysis of fat distribution, waist-to-hip ratio or imaging-based methods are recommended.
Using Body Fat Percentage for Fitness Goal Setting
One of the most practical applications of the Covert Bailey calculator is in setting and tracking realistic fitness goals. Rather than fixating on a target body weight, which fails to account for changes in muscle mass, tracking body fat percentage allows you to monitor actual changes in body composition. This is particularly important for individuals who are simultaneously building muscle and losing fat, as their total body weight may change very little while their body composition improves dramatically.
When setting body fat goals, it is important to be realistic about what is achievable and sustainable. For most non-athletic adults, moving from the average category to the fitness category represents a meaningful improvement in both appearance and health markers. Attempting to reach athletic or essential fat levels requires significant dedication to training and nutrition and may not be sustainable or desirable for the general population.
A reasonable rate of fat loss for most people is 0.5 to 1 percent of body fat per month. More aggressive fat loss rates may result in excessive muscle loss, hormonal disruption, and metabolic adaptation that makes further progress increasingly difficult. Using the Covert Bailey calculator on a biweekly or monthly basis provides enough data points to track trends without becoming fixated on short-term fluctuations.
Two individuals of the same height and weight can have vastly different body fat percentages. A 180-pound person with 15% body fat has 27 pounds of fat and 153 pounds of lean mass, while a 180-pound person with 30% body fat has 54 pounds of fat and only 126 pounds of lean mass. The first individual would likely appear lean and athletic while the second would appear noticeably overweight. This illustrates why body fat percentage is a far more informative metric than scale weight alone.
Lean Body Mass and Its Importance
Once you know your body fat percentage, you can calculate two additional metrics that are valuable for fitness planning: fat mass and lean body mass. Fat mass is simply your total body weight multiplied by your body fat percentage (expressed as a decimal). Lean body mass is your total body weight minus your fat mass. Lean body mass includes everything in your body that is not fat: skeletal muscle, bone, organs, water, and connective tissue.
Tracking lean body mass alongside body fat percentage provides a more complete picture of how your body is changing. During a fat loss program, the ideal scenario is for fat mass to decrease while lean body mass remains stable or increases. If lean body mass is declining significantly, it may indicate that your calorie deficit is too aggressive, your protein intake is insufficient, or you are not doing enough resistance training to preserve muscle tissue.
Lean body mass is also the primary driver of basal metabolic rate, which is the number of calories your body burns at rest to maintain basic life functions. Individuals with higher lean body mass burn more calories at rest, which creates a metabolic advantage for weight management. This is one of the key reasons why Bailey emphasized the importance of building muscle through exercise rather than simply dieting to lose weight.
Validation Across Diverse Populations
Body fat estimation formulas, including the Covert Bailey method, were originally developed and validated in specific population groups. The extent to which these formulas generalize to diverse ethnic, genetic, and body-type populations is an important consideration for users worldwide.
Research in body composition science has identified consistent differences in fat distribution patterns across ethnic groups. For example, studies have shown that South Asian populations tend to have higher levels of visceral fat at lower BMI values compared to European populations, while some East Asian populations may have different lean-mass-to-circumference ratios. Individuals of African descent often have higher bone mineral density and lean mass at similar body measurements compared to European-descent populations. These variations mean that circumference-based formulas may systematically over- or underestimate body fat in certain ethnic groups.
The Covert Bailey formulas do not include ethnicity or race as a variable, which is a limitation shared with most tape-measure-based methods. For individuals who suspect that their results may not accurately reflect their true body composition, cross-referencing with another method (such as the U.S. Navy method or skinfold calipers) can help identify potential discrepancies. Alternatively, a single DEXA scan can serve as a calibration point to assess how closely the Covert Bailey estimate aligns with a more precise measurement for your specific body type.
Practical Tips for Consistent Tracking
The value of body fat percentage tracking comes from consistency. Small measurement errors in any single session are less important than maintaining a reliable protocol that allows meaningful comparison over time. Here are practical tips for getting the most out of your body fat tracking routine.
Always measure at the same time of day, preferably first thing in the morning after using the bathroom but before eating or drinking. Body circumference measurements can fluctuate throughout the day due to food intake, fluid retention, and physical activity. Morning measurements taken under consistent conditions minimize these confounding variables.
Use the same tape measure every time. Different tapes may have slightly different tensions or calibrations, which can introduce systematic errors when switching between them. If your tape measure becomes worn or stretched, replace it and note the transition in your tracking log.
Take each measurement at least twice and average the results. If two consecutive measurements differ by more than half an inch, take a third measurement and use the median value. This practice reduces the impact of random measurement error on your calculated body fat percentage.
Record your measurements in a dedicated log or spreadsheet. Tracking the raw circumference measurements alongside the calculated body fat percentage allows you to identify which body areas are changing and provides richer data than the final percentage alone. Over time, you can observe trends in specific measurements that correlate with changes in your training or nutrition program.
Individual body fat measurements can vary by 1 to 2 percentage points from session to session due to measurement variability alone. Rather than reacting to any single measurement, focus on the overall trend across multiple measurements taken over weeks and months. A moving average calculated from your last three to five measurements provides a smoother and more reliable picture of your body composition changes.
The Role of Exercise in Body Fat Management
Covert Bailey was a passionate advocate for exercise as the primary tool for managing body composition. His central thesis, articulated across his Fit or Fat series, was that the amount of fat-burning muscle in your body is the primary determinant of your ability to manage fat. This perspective remains well-supported by contemporary exercise science.
Resistance training (weightlifting, bodyweight exercises, resistance bands) is essential for maintaining and building lean body mass. Each pound of muscle tissue burns approximately 6 to 7 calories per day at rest, compared to approximately 2 calories per day for a pound of fat tissue. While this difference may seem small on a per-pound basis, the cumulative effect of carrying significantly more muscle can meaningfully increase daily calorie expenditure over time.
Aerobic exercise (running, cycling, swimming, brisk walking) directly burns fat during activity and improves cardiovascular health. Bailey recommended what he called the “Four Food Groups of Good Exercise”: aerobic training, cross-training (varying your exercise choices), wind sprints (short bursts of high-intensity effort), and weightlifting. This balanced approach addresses both fat loss and lean mass preservation.
High-intensity interval training (HIIT) has emerged as a particularly effective strategy for fat loss, combining elements of Bailey’s wind sprints with aerobic conditioning. Research has shown that HIIT can produce similar or greater fat loss in less time compared to steady-state aerobic exercise, while also promoting lean mass retention. However, HIIT is physically demanding and may not be appropriate for beginners or individuals with certain health conditions.
Nutrition and Body Fat Percentage
While exercise is critical for building and preserving lean mass, nutritional choices play an equally important role in managing body fat percentage. A sustainable approach to nutrition that supports body composition goals includes adequate protein intake, appropriate total calorie consumption, and sufficient micronutrient density.
Protein intake is particularly important for anyone seeking to reduce body fat while preserving lean mass. Research consistently shows that higher protein diets (1.6 to 2.2 grams per kilogram of body weight per day) support muscle preservation during calorie restriction and enhance muscle growth when combined with resistance training. Protein also has a higher thermic effect than carbohydrates or fat, meaning that more calories are expended in digesting and metabolizing protein compared to other macronutrients.
To lose body fat, a modest calorie deficit of 300 to 500 calories per day is generally recommended. Larger deficits can accelerate fat loss in the short term but increase the risk of muscle loss, metabolic adaptation, and dietary adherence difficulties. The Covert Bailey calculator can help you monitor whether your nutritional strategy is effectively reducing fat mass while maintaining lean body mass.
Frequently Asked Questions
Conclusion
The Covert Bailey Body Fat Calculator provides a practical, scientifically grounded method for estimating body fat percentage that balances accuracy with accessibility. By using gender-specific and age-adjusted formulas that require only a simple measuring tape, the Covert Bailey method makes body composition monitoring available to everyone, regardless of budget or access to specialized equipment. While no estimation method is perfect, the reported accuracy of within 2% of hydrostatic weighing makes this approach a reliable tool for tracking body composition changes over time.
Understanding your body fat percentage gives you a more complete picture of your health than body weight or BMI alone. Whether you are working to reduce excess body fat, build lean muscle, or simply maintain a healthy body composition, regular tracking with the Covert Bailey calculator empowers you to make informed decisions about your exercise and nutrition strategies. Combined with a balanced approach to fitness that includes resistance training, aerobic exercise, and sound nutrition, body fat percentage monitoring is a powerful tool for achieving and maintaining optimal health.
Remember that body fat percentage is just one of many health indicators. A comprehensive assessment of your health should include regular medical checkups, blood work, cardiovascular fitness testing, and attention to mental well-being. Use the Covert Bailey calculator as one valuable tool in your overall health management toolkit, and consult with healthcare professionals or certified fitness experts when you have questions about your results or your fitness program.