Stepping on the scale can be frustrating when the number does not reflect how you feel or the effort you are putting in at the gym. Many members at AIM Athletic in Langley, train hard, eat well, and notice strength gains, but when the scale goes up, it can be tempting to assume it is all muscle. While that might be the case, it is not always guaranteed, which is why tracking body composition is far more useful than focusing on body weight alone. Understanding the difference between lean mass and fat mass gives a clearer picture of progress and helps guide nutrition and training adjustments.
There are many ways to estimate body composition, though some methods are more reliable than others. Skinfold calipers can be used to measure body fat, but they require skill and consistency, and even experienced testers can get slightly different readings. Some digital scales claim to provide body fat percentage and muscle mass using bioelectrical impedance, but hydration levels can throw off the results. While these tools can provide some insight, they are not always accessible, which is why using a simple equation at home can be a good starting point.
A basic way to estimate body composition is by calculating body fat percentage and lean mass. First, body mass index (BMI) is determined using weight and height:
BMI = (body weight in pounds ÷ height in inches²) x 703
While BMI alone does not distinguish between muscle and fat, it can be used in a formula to estimate body fat percentage based on age and gender:
Men: (1.20 x BMI) + (0.23 x Age) - 16.2
Women: (1.20 x BMI) + (0.23 x Age) - 5.4
From there, fat mass is calculated by multiplying body weight by body fat percentage:
Fat Mass = Body Weight x Body Fat Percentage (as a decimal)
Finally, lean mass is determined by subtracting fat mass from total body weight:
Lean Body Mass = Body Weight - Fat Mass
For members in our small group strength training, personal training, or active rehab programs, this type of tracking can be a valuable tool. Whether the goal is building muscle, reducing fat, or recovering from an injury, understanding body composition helps ensure the right adjustments are made. If weight is increasing but lean mass is staying the same, it might mean a caloric intake adjustment is needed. On the other hand, if strength is improving and lean mass is going up, the program is working as intended. The goal is to take the stress out of the scale and shift the focus to meaningful progress.
If you need help making sense of these numbers or want to ensure your training and nutrition are aligned with your goals, reach out anytime. Progress is not just about weight, it is about building strength, improving movement, and feeling better every day.
You've got the info, now it's time to take AIM!
.webp)
.webp)
.webp)
