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Tracking body composition changes with DEXA and BIA scans


Objective body composition scans can be SO valuable when tracking actual changes in your physique. In the image above, the woman was able to change their body significantly without big changes in overall weight. A body composition scan would have shown just how much fat mass this person had lost at the same time as gaining muscle!


Body composition assessments, such as DEXA scans, can be a valuable tool for tracking progress and making adjustments to exercise and nutrition plans. Here are some tips for using body composition assessments to track progress:


  • Set clear and specific goals: Before undergoing a body composition assessment, it's important to set clear and specific goals for what you want to achieve. This can include goals for body fat percentage, muscle mass, and bone density, for example.


  • Use the data to create a personalized plan: After the assessment, use the data to create a personalized exercise and nutrition plan that is tailored to your specific needs and goals. This plan should include specific targets for body fat percentage, muscle mass, and bone density.


  • Track progress over time: Repeat the body composition assessment at regular intervals, such as every 3-4 months, to track progress over time. If your approach is more aggressive or you have a competition to prepare for, more frequent scanning is ideal. In this case, use the BIA scan as it can be done as frequently as you like. Compare the results of each assessment to your goals and make adjustments to your exercise and nutrition plan as needed.


  • Use other metrics: Body composition assessments are just one way to measure progress. It's always recommended to use other metrics such as body weight, body measurements, and self-reported symptoms to have a more comprehensive picture of your progress.


  • Consult with a certified strength coach, personal trainer, nutrition coach, or your health care provider to interpret the data and make recommendations based on the results. They can also provide guidance on how to make adjustments to your exercise and nutrition plan as needed.

Be consistent: To track progress accurately, it's important to be consistent in your measurements. This means using the same assessment method and performing the assessment under the same conditions each time.


Don't obsess over numbers: It's important to remember that body composition is just one aspect of overall health and fitness. Don't become obsessed with numbers and don't forget the other important aspects of a healthy lifestyle such as regular physical activity, balanced nutrition, stress management, adequate sleep, and more.


By following these tips, body composition assessments can be a valuable tool for tracking progress and making adjustments to exercise and nutrition plans. It's always important to remember that the ultimate goal is to improve overall health and wellbeing, not just to achieve a certain body composition.

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