When it comes to measuring health and fitness progress, body composition analysis gives you a much clearer picture than just stepping on a scale. The number on the scale only shows your total weight — it doesn’t reveal what that weight is made of. Two people can weigh the same but have very different levels of fat, muscle, and overall health.
What is body composition?
Body composition refers to the percentages of different components that make up your body: primarily fat, muscle, and water. At CrossFit Kreis 9, we use the InBody scanner to measure these elements with precision — going far beyond a basic scale or BMI.
Here are the key components we look at in a body composition analysis:
1. Body Mass (Weight)
This is your total weight — but it’s a sum of everything: bones, muscles, fat, organs, fluids. It’s the least specific number and doesn’t tell you what you’re made of.
2. Lean Body Mass (LBM)
Lean Body Mass includes everything in your body except fat: muscles, bones, water, organs, and tissues. A higher LBM usually means more muscle mass — which is associated with better strength, metabolism, and overall health.
Tracking LBM is especially important for anyone training regularly. If your LBM is going up while your weight stays the same, it means you’re likely losing fat and gaining muscle — a great outcome.
3. Body Fat Mass and Percent Body Fat
This is the amount of fat in your body, both essential and stored. Too much or too little body fat can have negative health consequences, so understanding your personal baseline matters more than chasing generic targets.
4. Visceral Fat
Visceral fat is the fat stored deep in your abdomen around vital organs. High visceral fat is associated with increased risks of cardiovascular disease, insulin resistance, and other chronic illnesses. Even people who appear “slim” can have dangerous levels of visceral fat — that’s why it’s important to measure.
Why track body composition?
Tracking body composition gives you actionable data about your health and progress. Here’s what you can do with it:
- Set smarter goals: Aiming for fat loss or muscle gain is more precise (and healthier) than chasing weight loss alone.
- Track meaningful progress: You might be gaining strength and muscle while the scale stays the same — and that’s a win.
- Spot hidden risks: Like high visceral fat, which doesn’t show up on the outside.
- Adjust training and nutrition: Real data helps tailor your habits for better results.
How is body composition measured?
There are several methods available, each with pros and cons:
1. Skinfold Calipers
This method uses calipers to pinch the skin and estimate body fat based on subcutaneous fat thickness. It’s manual and inexpensive, but highly dependent on the skill and consistency of the person measuring.
It’s crucial that caliper measurements are always taken by the same experienced person and only compared against previous measurements done by that same individual.
2. Hydrostatic Weighing
Often considered a gold standard in accuracy, this method involves being submerged in water to calculate body density.
However, it’s not available to the general population, as it requires special equipment and facilities. It’s mainly used in research or elite sports settings.
3. DEXA Scan
A medical-grade scan that provides precise data on bone density, fat mass, and muscle mass. It’s accurate, but costly and less accessible for regular use.
4. Bioelectrical Impedance (BIA) – InBody
This method sends safe electrical currents through the body to measure resistance in different tissues. It delivers a detailed analysis of lean mass, fat mass, segmental muscle distribution, and visceral fat — fully clothed, in just a few minutes.
It’s non-invasive, consistent, and ideal for regular tracking as part of your training journey.
Ready to know your numbers?
Whether you’re trying to get leaner, build muscle, or just feel healthier, understanding your body composition is key. At CrossFit Kreis 9, our coaches help you interpret your InBody results, track your progress, and adjust your plan for real results — no guesswork needed.
Ask us about getting your next InBody scan and let’s start tracking what actually matters.
