Stop looking at the tape measure for a second. Seriously. We’ve been fed this idea for decades that "good measurements" mean a specific set of numbers—usually something involving a 36-24-36 ratio. It’s a relic of 1950s pattern-making and pageant culture that has basically nothing to do with how bodies actually function in 2026.
Honestly, it's exhausting.
If you're searching for good measurements for women, you're probably looking for a target. Maybe you’re trying to fit into a specific dress size, or maybe you're worried about your health. But here’s the thing: "Good" is entirely relative to your frame, your muscle mass, and your metabolic health. A measurement that looks "perfect" on a 5'2" woman would be dangerously thin on someone 5'10". We have to stop treating these numbers like a high score in a video game.
The Death of the Hourglass Standard
For a long time, the fashion industry used the hourglass as the gold standard. It was the "ideal." But real-world data from the SizeUSA study—one of the largest anthropometric surveys ever conducted—showed that fewer than 10% of women actually fit that shape. Most women are rectangular, spoon-shaped, or inverted triangles.
So, why do we still chase these numbers?
A lot of it is psychological. We want a metric for success. But if you look at the research from the Mayo Clinic, they’ll tell you that the circumference of your waist matters way more than the size of your bust or hips. In fact, they specifically point to the waist-to-hip ratio (WHR) as a primary indicator of cardiovascular health.
Why the Waist-to-Hip Ratio Matters More Than a Scale
Forget the weight. Seriously, throw the scale out the window if it makes you miserable. Health experts, including those at the World Health Organization (WHO), use the WHR because it tells us where you store your fat.
If you carry most of your weight around your middle—what doctors call "visceral fat"—you're at a higher risk for Type 2 diabetes and heart disease. To calculate this, you just divide your waist measurement by your hip measurement. According to the WHO, a "good" measurement for women in this context is a ratio of 0.85 or lower.
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It’s simple math: $WHR = \frac{Waist\ Circumference}{Hip\ Circumference}$.
If your waist is 30 inches and your hips are 40 inches, your ratio is 0.75. You're in the clear. But notice that this doesn't care if you're a size 4 or a size 14. It’s about the proportion and the distribution of tissue.
The Myth of the "Perfect" 36-24-36
Let’s talk about Marilyn Monroe. People love to cite her measurements as the pinnacle of "good measurements for women." But historians and costume designers who have handled her actual clothes, like Greg Schreiner, have noted that her size fluctuated wildly. At one point, she might have been a modern size 2; at another, a size 8.
The numbers are a moving target.
Standardized sizing in the US is a mess anyway. A "size 6" at Lululemon is not a "size 6" at Zara. This is known as vanity sizing. Brands literally change the measurements of their clothes to make consumers feel better about the number on the tag. Because of this, using clothing sizes to define "good measurements" is like trying to measure a room with a rubber ruler. It stretches depending on who's selling it to you.
Frame Size and Bone Structure
You can’t change your bones.
Some women have a "small frame," others have a "large frame." You can determine this by measuring your wrist. If you are 5'5" and your wrist is under 6 inches, you have a small frame. If it’s over 6.5 inches, you have a large frame. A "good" measurement for a large-framed woman will naturally involve higher numbers than someone with a tiny skeleton. If a large-framed woman tries to hit the measurements of a small-framed woman, she’s essentially fighting her own biology.
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It’s a losing battle. And it’s a boring one, too.
Beyond the Tape: What Actually Matters
If we aren't using 36-24-36, what should we look at?
- Waist-to-Height Ratio (WHtR): This is gaining steam in clinical settings. The rule of thumb is simple: keep your waist circumference to less than half your height. If you are 64 inches tall (5'4"), your waist should ideally be under 32 inches. Research suggests this is a better predictor of longevity than BMI.
- Body Fat Percentage: This is a bit harder to measure at home without a DEXA scan or specialized scales, but it’s far more descriptive than just a tape measurement. A healthy range for women is typically between 21% and 32%.
- Functional Strength: Can you carry your groceries? Can you do a pushup? These "measurements" of capability are often better indicators of health than how many inches are around your bicep.
The Cultural Shift in 2026
We're seeing a massive move away from "skinny" as the only definition of good measurements. Social media—for all its faults—has actually helped normalize different body types. The "strong not skinny" movement, championed by athletes like Serena Williams and various Olympic weightlifters, has shifted the needle.
Now, "good" might mean having powerful thighs that can squat 200 pounds or shoulders that can handle a 10-mile hike with a pack.
Misconceptions About Muscle
"I don't want to get too bulky."
I hear this all the time. Honestly, it’s almost impossible for most women to get "bulky" without very specific, intense training and a massive caloric surplus. Muscle is actually more compact than fat. If you gain five pounds of muscle and lose five pounds of fat, your measurements will actually shrink, even though the scale hasn't moved.
This is why "good measurements" are such a trap. You could be "smaller" but heavier, or "larger" but leaner.
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Real Data vs. Instagram Reality
Don't trust the photos. Most of the "perfect" measurements you see online are the result of posing, lighting, and—let's be real—Photoshop. Even "candid" shots are often carefully staged to emphasize a tiny waist or wide hips.
In the real world, bodies have rolls when they sit down. Skin stretches.
The National Health and Nutrition Examination Survey (NHANES) provides some of the most accurate data on what American women actually measure. As of the last few years, the average waist circumference for an adult woman in the US is about 38 inches. While this is higher than what many doctors recommend for optimal heart health, it is the reality of the population.
Comparing yourself to a 19-year-old fitness influencer when you are a 40-year-old mother of two isn't just unfair; it's scientifically illiterate. Your hormones, your metabolism, and your bone density are in completely different stages of life.
How to Take Your Own Measurements Accurately
If you still want to track your numbers for fitness goals, do it right. Use a flexible fabric tape measure. Don't pull it tight enough to indent the skin.
- Waist: Find the narrowest part of your torso, usually right above the belly button.
- Hips: Measure around the fullest part of your buttocks.
- Chest: Measure across the widest part of your bust while wearing a non-padded bra.
- Thighs: Measure the widest part of one thigh.
Do this once a month, not once a day. Daily fluctuations in water weight can change your waist measurement by an inch or more. It's just bloating. It's normal.
Actionable Steps for a Healthier Perspective
Instead of obsessing over a specific number, focus on these metrics that actually correlate with a long, high-quality life.
- Aim for a Waist-to-Height Ratio of 0.5 or less. This is the most "scientific" version of a good measurement for women because it scales with your height.
- Prioritize protein intake to maintain muscle mass. As women age, maintaining muscle is crucial for bone density and metabolic health.
- Focus on the "Internal" Measurements. Get your blood pressure, fasted glucose, and cholesterol checked. These numbers matter infinitely more than your hip size.
- Use your clothes as a guide, not a judge. If your favorite jeans feel tight, it might be a sign to adjust your activity levels, but don't let the size number on the tag dictate your self-worth.
- Move for 30 minutes a day. It doesn't have to be the gym. Walk, dance, garden. Movement keeps your "measurements" in a healthy range by managing visceral fat naturally.
Good measurements aren't a destination. They are just data points in a much larger, more complex story about your health and how you feel in your own skin. Stop trying to fit into a mold that was designed by a marketing department in the 1950s. Your body is a living organism, not a math problem.