What Your Scale isn’t Telling You and what you should try instead
The Problem with Traditional Scales
Many people rely on standard scales to track their fitness progress, but the truth is, they’re not very effective. Weight alone doesn’t tell you whether you’re gaining muscle or losing fat—it only reflects your total mass. Even body fat scales that use bioelectrical impedance can be wildly inaccurate and can change further depending on hydration levels, time of day, and other factors. This level of inconsistency makes it hard to trust the data and can lead to frustration when progress isn’t as clear-cut as expected.
Why Body Composition Matters
As I get older, my goal is to get fitter, not just maintain, because as we age, there is a decline, so if I want to be able to do the things I do now, I need to be a lot fitter to account for that decline. That means focusing on two key things: building muscle and improving endurance. For years, I prioritized muscle growth over conditioning, but I realized I was missing out on some major benefits of conditioning training, such as:
Improved cardiovascular health
Better work capacity and recovery
Increased overall athleticism
However, the challenge with adding more conditioning is the potential for muscle loss. That’s why I want to track exactly what’s happening to my body composition as I adjust my training. And the best way to do that? A DEXA scan.
What Is a DEXA Scan, and Why Is It the Best?
A DEXA (Dual-Energy X-ray Absorptiometry) scan is widely considered the most accurate method for measuring body composition. Unlike traditional methods like calipers, bioelectrical impedance, or even hydrostatic weighing, a DEXA scan provides a highly detailed breakdown of:
Lean muscle mass – How much muscle you actually have.
Fat mass – Both subcutaneous and visceral fat.
Bone density – An essential factor for long-term health, especially as we age.
Regional analysis – It shows where you store fat and muscle, not just total numbers.
For those of us who train with specific goals, having this level of accuracy helps eliminate guesswork. Instead of relying on the mirror or scale alone, you get hard data to assess how your body changes.
Who Should (and Shouldn’t) Get a DEXA Scan?
Who Should Consider It?
People who can view information objectively – If you can look at data without freaking out over every number, DEXA is a great tool.
Those with specific health concerns – It can detect early signs of osteoporosis and track visceral fat, which is linked to heart disease.
Athletes or serious trainees – If you’re like me and want accurate feedback on how your training is affecting your muscle mass, this is invaluable.
Who Should Avoid It?
Pregnant individuals – The scan involves a small amount of radiation, so it’s best to skip it during pregnancy.
People prone to obsessive behavior – If tracking numbers makes you anxious or negatively impacts your mental health, DEXA might not be for you. Some people become overly fixated on small changes, which can lead to unnecessary stress, decreased motivation, and even social isolation. When data stops being a tool for improvement and starts dictating your self-worth, it can negatively impact emotional health, making training feel more like an obligation than a fulfilling journey.
What to Do After a DEXA Scan
Getting a scan is only step one. The real value comes from how you use the data. Here’s how I approach it:
Analyze the results in context – Look at trends, not just single numbers. Did your muscle mass drop, or did your fat percentage improve? How does this align with your goals?
Adjust your training if necessary—If muscle loss occurs while increasing conditioning, you may need to increase strength training volume or adjust nutrition.
Fine-tune your diet—If the scan shows increased visceral fat, it might be time to reevaluate caloric intake and macronutrient distribution.
Decide when to retest – I recommend getting a DEXA scan every 3 months to a year, depending on your goals. If you’re making significant changes to training or nutrition, testing sooner might be helpful. However, it’s important to remember that building habits take time. You want to give yourself enough time to be consistent with your training and nutrition before expecting meaningful changes in your scan results. Rushing to re-test too soon can lead to unnecessary stress, whereas allowing time for habits to solidify ensures the data you collect reflects actual progress.
Tracking Progress Over Time
One of the most valuable aspects of DEXA scans is the ability to compare results over different stages of your life. Having kids and changing routines will most likely affect body composition, among other things. Still, with regular monitoring, I can try to prevent fast declines outside of the normal range of aging. Fitness is a long-term journey, and having powerful insights into how your training, nutrition, and lifestyle choices shape your body will allow me to spot problems early.
Identify trends—Understanding how your muscle mass, fat distribution, and bone density evolve over time can help you make informed adjustments.
Stay motivated – Progress isn't always visible in the mirror, but data-driven feedback can highlight improvements you might not notice otherwise.
Adapt with age — As we age, our bodies naturally change. Regular scans can help you modify your training to maintain muscle mass and health for the long haul.
Rather than relying on fleeting indicators like daily weigh-ins, long-term body composition tracking gives a clearer picture of your overall fitness progress and ensures you're moving in the right direction.
Final Thoughts
A DEXA scan isn’t for everyone, but it's the best tool available if you’re serious about optimizing your training and want objective data. It helps ensure your training and nutrition align with your goals, so you’re not just guessing but making informed decisions.
If you’ve done a DEXA scan before, how did it impact your training? Let me know your thoughts!
