Since I started exercising years ago, I’ve always had a dynamic set of fitness goals. I never had a set of ideal body measurements that I could work toward though. What is the perfect body anyway? Like many people, I always equated the perfect body with bigger muscles. However, this isn’t necessarily attractive to everyone. If that were true, then Hollywood stars would all be bodybuilders. That’s far from the case when one of the hottest bodies in Hollywood belongs to a very lean, well defined Taylor Lautner. So what are your ideal body measurements? Below I describe how to get the perfect body.
This post is tailored toward men since us guys tend to have a more difficult time determining what is really considered attractive and what our goals should be. Women could read my post on a Victoria Secret workout or Workout Routines for Women as a starting point for how to get a perfect body. For guys, I think a lot of people are finally coming around to the fact that bigger isn’t always better. For reference below, I am 5’8”, 140lbs, 31” waist, 41” chest, 47” shoulders.
A Bodybuilder’s Ideal Measurements
In my quest to determine ideal measurements, I found myself staring at bodybuilding sites for hours trying to make sense of things. As usual, bodybuilding sites don’t provide the best template for an ideal body. According to bodybuilding legend Steve Reeve’s calculator, my chest would have to be upwards of 50”. My waist should be around 30”. Essentially I would have to add muscle mass to my chest to the point where it would be bigger than my shoulders currently are. That doesn’t seem like a reasonable goal, especially if I’m also supposed to maintain a 30” waist and visible abs. In fairness, the ideal bodybuilder weight for someone my height is 175lbs. Either way, I imagine I’d look like a cartoon character with these measurements.
A Second Opinion on Ideal Measurements
The approach defined by John McCallum is much more reasonable. Here are the results of this calculator with my target and actual measurements:
- Chest: 6.5 times your wrist (Goal = 42.25”, Actual = 41”)
- Hips: 85% of chest (Goal = 36”, Actual = 37”)
- Waist: 70% of chest (Goal = 29.5”, Actual =31”)
- Thighs: 53% of chest (Goal = 22.5”, Actual =22”)
- Neck: 37% of chest (Goal = 15.5”, Actual = 15”)
- Biceps: 36% of chest (Goal = 15”, Actual = 13.5”)
- Calves: 34% of chest (Goal = 14.5”, Actual = 13.5”)
- Forearms: 29% of chest (Goal = 12.25”, Actual = 12”)
Considering these measurements are for a competitive bodybuilder, which I am not, they are a relatively good starting point for being in ideal shape. According to this, I should focus on adding a little bulk to my chest and legs, a lot of bulk to my biceps, and continue to trim a little fat from my waist and hips. However, will these measurements make me more attractive?
The Golden Ratio: Finally a Simple Approach That Makes Sense
The best approach I’ve found when it comes to ideal measurements is the Adonis Effect. The program was designed specifically around research that shows what body type women, and other men, find most attractive. Essentially, there is a target shoulder to waist ratio, called the golden ratio, that every guy should aspire to achieve. The ideal ratio is 1.618. Furthermore, your waist should be 45% of your height. The great thing about the Adonis Effect program is that it provides a template to guide you toward these “perfect body” measurements.
What Are My Ideal Measurements?
Using the Adonis Effect definition of ideal measurements, here’s where I currently stand:
Shoulder to waist ratio = 47”/31” = 1.516
Waist to height = 31”/68” = 45.5%
Ideally my waist would be 30.5” and shoulders would be 49.5”. Essentially I am right around my ideal waist so I should aim to add a little bulk to my shoulders. Visually, I’d say this feels reasonable as I’d have a nice v-shape if I achieved these goals.
Not Your Average Fitness Tips
- Ideal body measurements are very difficult to define. You are the most important judge of what you consider ideal.
- If you’re interested in what other people consider ideal, the Adonis Effect provides research on what constitutes a perfect body and offers a diet and exercise plan that describes how to get the perfect body. Aim for a waist to height ratio of 45% and shoulder to waist ratio of 1.618.
- Ideal body measurements are very difficult to achieve. Everything looks unreasonable when you’re really far away. Take slow steps to work toward your perfect body and realize that it could take a long time before you get there.