Girths are circumference measures at standard anatomical sites around the body. The Waist Girth measurement is a circumference measure around the torso. See the list of girth measurement locations.

Waist girth measurement demonstration

Waist girth measurement

What is Waist Girth and Why Does It Matter?

Waist girth, also known as waist circumference or abdominal girth, is a simple measurement that provides valuable information about visceral fat distribution and associated health risks. Unlike subcutaneous fat stored beneath the skin, visceral fat surrounds internal organs and is metabolically active, releasing inflammatory substances linked to chronic disease.

The purpose of determining waist girth is to gain a measure of the amount of abdominal fat (visceral fat), which has been linked to increased risk of coronary heart disease, type 2 diabetes, high blood pressure, and metabolic syndrome. Research by Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia and founder of Topend Sports, indicates that waist circumference often provides a better predictor of health risk than BMI alone, particularly for athletes and active individuals.

How to Measure Waist Girth Correctly

Equipment Required

You will need a flexible metal tape measure and a pen for marking the skin if needed. If a plastic or cloth tape is used, it should be checked regularly against a metal tape as these materials may stretch over time.

Pre-Test Preparation

Explain the test procedures to the subject. Prepare forms and record basic information such as age, height, body weight, and gender. See more details of pre-test procedures.

Measurement Procedure

The waist measurement is taken at the narrowest waist level, or if this is not apparent, at the midpoint between the lowest rib and the top of the hip bone (iliac crest). If you are unsure if this measurement was taken at the narrowest level, take several measurements at different levels and use the lowest measurement.

Some procedures measure abdominal circumference at the level of the umbilicus (belly-button), such as for the Navy PRT. The waist circumference should be measured at the end of a normal expiration, as movement of the diaphragm may change the abdominal volume. The participants should also be encouraged to have a relaxed posture, and changes in the tension of the abdominal muscles can also affect the measurement.

When recording, you need to make sure the tape is not too tight or too loose, is lying flat on the skin, and is horizontal.

Waist Girth Health Risk Categories

The following table shows the health risk classifications based on waist circumference according to ACSM guidelines:

Risk Level MEN WOMEN
cm inches cm inches
Very High > 120 > 47 > 110 > 43.5
High 100 - 120 39.5 - 47 90 - 109 35.5 - 43
Low 80 - 99 31.5 - 39 70 - 89 28.5 - 35
Very Low < 80 < 31.5 < 70 < 28.5

Source: ACSM (2005) ACSM guidelines for exercise testing and prescription, 7th ed. Lippincott, Williams, and Wilkins, 61

Sport-Specific Applications of Waist Girth

Waist girth measurements are particularly valuable for athletes and fitness professionals across various sports:

Combat Sports and Weight-Class Athletes

Wrestlers, boxers, and MMA fighters use waist measurements alongside weight to monitor body composition changes during weight cuts. A decreasing waist girth while maintaining lean mass indicates effective fat loss rather than muscle depletion.

Endurance Athletes

Marathon runners, cyclists, and triathletes benefit from optimal waist-to-height ratios. Elite male endurance athletes typically have waist measurements between 70-85 cm, reflecting low visceral fat levels that enhance performance.

Team Sports

Position-specific waist measurements in sports like football, rugby, and basketball help coaches assess whether players carry appropriate body composition for their roles. Linemen may have larger healthy waist measurements than wide receivers due to different positional demands.

Military and Law Enforcement

The US Navy PRT uses waist circumference at the umbilicus level as part of body fat calculations. Understanding the difference between Navy protocol and ACSM guidelines is important for personnel preparing for fitness assessments.

Validity and Limitations

Validity: The health risk assessment may not be accurate in those individuals with thick waist musculature or those that are particularly tall or short. For women who deposit fat primarily lower on the body (hips, buttocks, and thighs), waist measurements in isolation have a poor relationship with health factors.

Reliability: Factors that may affect reliability include changes to the testing personnel, constant and even tension on the tape, and correct landmarking (finding the correct anatomical site for measurement).

Advantages: Low costs involved in the testing procedure, ease of self testing, and strong correlation with visceral fat levels and health outcomes.

Comments: Clothing over the site should be removed if possible to make sure measuring tape is positioned correctly and that the correct circumference is determined. Girth measurements combined with skinfold measurements can give a clearer picture of changes in tissue composition and distribution of muscle and fat.

How to Reduce Waist Circumference

For athletes and fitness enthusiasts looking to reduce waist girth for health or performance reasons:

  • Cardiovascular Training: Regular aerobic exercise (150+ minutes per week) effectively reduces visceral fat
  • Resistance Training: Building muscle mass increases metabolic rate and improves body composition
  • High-Intensity Interval Training (HIIT): Particularly effective for abdominal fat reduction
  • Nutrition: Reducing refined carbohydrates and increasing protein intake supports fat loss
  • Sleep and Recovery: Poor sleep is associated with increased abdominal fat storage
  • Stress Management: High cortisol levels promote visceral fat accumulation

Frequently Asked Questions

What is a healthy waist circumference for my gender?

For men, a waist circumference under 94 cm (37 inches) is considered low risk. For women, under 80 cm (31.5 inches) is low risk. The very low risk category is under 80 cm for men and under 70 cm for women.

Should I measure at my belly button or narrowest point?

The ACSM protocol recommends measuring at the narrowest waist level or at the midpoint between the lowest rib and iliac crest. The Navy PRT uses umbilicus level. For health risk assessment, either location provides useful information when measured consistently.

Why is my waist measurement different at different times of day?

Waist girth can vary by 1-3 cm throughout the day due to food intake, hydration, and abdominal muscle tension. For consistent tracking, measure at the same time each day, preferably in the morning before eating.

Is waist circumference more accurate than BMI for athletes?

For athletes with significant muscle mass, waist circumference often provides a more accurate health risk assessment than BMI. BMI can classify muscular athletes as overweight when they actually have healthy body composition. Waist measurement directly assesses abdominal fat regardless of muscle mass.

How often should I measure my waist girth?

For tracking changes, measure weekly at the same time and conditions. For general health monitoring, monthly measurements are sufficient. Avoid measuring daily as normal fluctuations can be misleading.

What other measurements should I combine with waist girth?

For a complete body composition assessment, consider combining waist girth with waist-to-hip ratio, waist-to-height ratio, and skinfold measurements. This provides a more comprehensive picture than any single measurement alone.

References

  1. ACSM (2005). ACSM guidelines for exercise testing and prescription, 7th ed. Lippincott, Williams, and Wilkins, 61.
  2. Björntorp P (1992). Abdominal fat distribution and the metabolic syndrome. J Cardiovasc Pharmacol: 20 Supp 8: S26-S28.
  3. Pouliot M-C, Després JP, Lemieux S, Moorjani S, Bouchard C, Tremblay A, Nadeau A, Lupien PJ. (1994). Waist circumference and abdominal sagittal diameter: best simple anthropometric indexes of abdominal visceral adipose tissue accumulation and related cardiovascular risk in men and women. Am J Cardio. 73: 460-468.
  4. Welborn TA, Satvinder S Dhaliwal and Stanley A Bennett (2003). Waist–hip ratio is the dominant risk factor predicting cardiovascular death in Australia. The Medical Journal of Australia; 179 (11/12): 580-585.
  5. Lean ME, Han TS, Morrison CE. (1995). Waist circumference as a measure for indicating need for weight management. BMJ. 311(6998):158-61.
  6. Ross R, Neeland IJ, Yamashita S, et al. (2020). Waist circumference as a vital sign in clinical practice: a Consensus Statement from the IAS and ICCR Working Group on Visceral Obesity. Nat Rev Endocrinol. 16(3):177-189.

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