When it comes to tracking body composition, many of us look to tools like BIA (Bioelectrical Impedance Analysis) or DEXA scans. While these can provide useful trends, it’s important to understand their limitations – particularly when it comes to muscle.
Did you know that around 75% of muscle is water? This means hydration status, fluid shifts, meals, and even the timing of your last workout can make a significant difference to your results. For example, if you’re slightly dehydrated or your insulin levels have improved (leading to reduced fluid retention), these scans may show a drop in what they call “lean mass”. On paper, it can look like you’ve lost muscle – but in reality, you’ve simply shed excess fluid.
This is actually a good thing. Lower fluid levels usually reflect a healthier, less inflamed state and improved metabolic function. So, while it may feel disheartening to see “muscle loss” on a scan, it’s often just the technology misinterpreting fluid changes.
The real question is: how strong are you?
Strength is the ultimate test of muscle health. Unlike body composition scans, your ability to lift, push, pull, carry, and move through daily life reflects true functional muscle. Can you carry the groceries with ease? Climb stairs without fatigue? Lift heavier weights than you did a few weeks ago? These are the indicators that matter most.
We encourage members to view scans as guides for trends, not as the absolute measure of progress. The most important goal is to preserve and build strength through progressive training and adequate nutrition.
Key points to remember:
- Muscle is mostly water – fluid shifts can be misread as muscle loss.
- Lower insulin = lower fluid levels – a positive sign of improved health.
- Strength is the best measure of true muscle preservation.
- Progressive strength training and protein intake are the cornerstones of maintaining muscle.
So next time you step off a scan feeling uncertain, remember: the numbers on a machine don’t define your muscle health. Focus on how strong you feel, how well you move, and how much more capable your body becomes with consistent effort. That’s the real story of maintaining muscle – one that goes far beyond data points on a chart.
