The Scale Is Lying to You (Sort Of)
You've been working out for six weeks. Eating better. Feeling stronger. You step on the scale and... it hasn't moved. Or it went up.
Does that mean your training isn't working? No. It usually means you gained muscle and lost fat at the same time, and the scale can't tell the difference. This is where body composition testing comes in.
What an InBody Scan Actually Measures
An InBody scan uses bioelectrical impedance analysis (BIA) to measure what's happening inside your body. It sends a small electrical current through your body (you don't feel it) and measures how quickly it travels through different tissues.
The result is a detailed breakdown:
- Skeletal muscle mass in your arms, legs, and trunk
- Body fat percentage and total fat mass
- Body water (intracellular and extracellular)
- Basal metabolic rate (how many calories you burn at rest)
- Segmental lean analysis (is your right leg stronger than your left?)
A regular scale tells you one number. An InBody scan tells you the full picture.
How the Scan Works (Step by Step)
The whole process takes about 60 seconds:
- You step on the InBody machine barefoot
- You grip the hand electrodes
- Stand still for about 45 seconds
- The machine prints your results
That's it. No needles, no radiation, no discomfort. You just stand there.
For the most accurate results:
- Test at the same time of day each time (morning is best)
- Don't eat or drink for 2 to 3 hours before
- Don't exercise right before the scan
- Wear light clothing
InBody vs. Other Body Composition Methods
DEXA Scan The gold standard for accuracy. Uses low-dose X-rays. Costs $75 to $150 per scan and requires a trip to a medical facility. Overkill for most gym-goers.
Calipers (Skin Fold Test) A trainer pinches your skin at specific points and measures the fold thickness. Accuracy depends heavily on the person doing the measuring. Cheap but inconsistent.
Bathroom Smart Scale Those scales that claim to measure body fat? They only send current through your legs, which makes the reading unreliable. Fine for tracking trends, but don't trust the actual numbers.
InBody Medical-grade accuracy at a fraction of the DEXA cost. Repeatable and consistent. The InBody 570 and 770 models used in gyms match within 98% of DEXA results for most people.
What Your Results Mean
When you get your InBody printout, focus on these numbers:
Percent Body Fat This is the headline number most people care about. General ranges:
| Category | Men | Women | |----------|-----|-------| | Athletic | 6-13% | 14-20% | | Fit | 14-17% | 21-24% | | Average | 18-24% | 25-31% | | Above Average | 25%+ | 32%+ |
Skeletal Muscle Mass (SMM) This tells you how much muscle you're carrying. Over time, this number should go up if you're strength training consistently.
Segmental Lean Analysis The bar chart showing muscle distribution across your body. If one side is significantly lower than the other, that's an imbalance your trainer can address with targeted work.
How Often Should You Scan?
Every 4 to 6 weeks is the sweet spot. Scanning more often than that and you'll see normal daily fluctuations that don't mean anything. Scanning every month or so gives your body enough time to show real changes.
At Green Door Fitness, your first InBody scan is included with the 28-Day Pass. We do a baseline scan when you start and a follow-up at the end of your first month so you can see exactly what changed.
Why This Matters for Your Training
When you know your body composition, your trainer can make smarter decisions:
- High body fat, low muscle? Priority is building a strength foundation and cleaning up nutrition.
- Good muscle mass but stubborn fat? Nutrition adjustments and conditioning work.
- Muscle imbalance between sides? Unilateral exercises to bring the weak side up.
The data removes guesswork. You stop chasing a number on a scale and start tracking what actually matters.
Get Your First InBody Scan
Green Door Fitness has an InBody scanner on-site at 2404 E Colfax Ave in Capitol Hill, Denver. It's included with your membership. Call 720-541-7163 or walk in during open hours to get your baseline scan.