I’m 5’5, 145lbs, and waist size 32. I ordered a Medium. It’s a snug fit around the waist. Not to tight but firm, which, I’m very comfortable wearing while working out. The material is very stretchy and durable for working out/ jogging. Pockets size is okay. It could fit my IPhone XR but I would not keep it in my pocket while jogging. I’m afraid it could fall out . The zipper is good quality.