{"id":81,"date":"2025-10-02T09:19:29","date_gmt":"2025-10-02T09:19:29","guid":{"rendered":"https:\/\/qa-new.fitcart.com\/blog\/?p=81"},"modified":"2026-03-31T14:06:09","modified_gmt":"2026-03-31T14:06:09","slug":"want-to-age-well-track-your-body-composition","status":"publish","type":"post","link":"https:\/\/www.fitcart.com\/blog\/want-to-age-well-track-your-body-composition\/","title":{"rendered":"Want to Age Well? Track Your Body Composition"},"content":{"rendered":"\n

When it comes to health, many of us are conditioned to zero in on the number we see on the scale. But weight is really just one piece of the puzzle\u2014and hardly the most important. In fact, experts are increasingly emphasizing other metrics as more compelling indicators of our health, especially as we age. One of these? Body composition.<\/strong><\/p>\n\n\n\n

Article by The Vitamin Shoppe & Jenn Sinrich<\/em><\/p>\n\n\n\n

Here\u2019s what body composition can tell you about your overall well-being\u2014and what insights it can offer about your quality of life as you blow out more birthday candles. Plus, experts share how you can achieve (and maintain!) the healthiest body composition possible to promote vigor and vitality for decades to come.<\/p>\n\n\n\n

ABOUT OUR EXPERTS:<\/strong> Amie Dworecki, B.S., M.A., M.B.A., is a trainer and longevity coach. Reda Elmardi, R.D., C.S.C.S., is a registered dietitian, strength and conditioning specialist, and founder of ActivBuilt.<\/p>\n\n\n\n

All About Body Composition<\/strong><\/p>\n\n\n\n

Body composition refers to the components that make up a person\u2019s total body weight, including muscle mass, fat mass, bone density, and water content, explains trainer and longevity coach, Amie Dworecki, B.S., M.A., M.B.A. \u201cUnlike weight measurements that sum up everything or BMI calculations that only show weight relative to height, body composition offers a detailed, valuable picture of your health\u2014especially for goals like fat loss or muscle gain,\u201d she says.<\/p>\n\n\n\n

You see, measuring body composition gives you an estimated picture of how much of your total weight comes from healthy muscle and bone versus fat. The breakdown matters for a few reasons. For one, while some fat mass is needed for hormone production and energy storage, too much\u2014especially around our organs (called visceral fat)\u2014can increase inflammation and increase the risk of various health conditions like heart disease and diabetes. Meanwhile, adequate muscle mass is essential for metabolic health (think blood sugar management and keeping excess fat at bay), healthy joints and bones, and your ability to stay active, perform various tasks of daily living, and the like. Finally, solid bone mass and strength prevent independence-altering fractures down the line.<\/p>\n\n\n\n

Body Composition And Aging<\/strong><\/p>\n\n\n\n

Maintaining healthy body composition is a good thing at any age\u2014but it becomes increasingly important as the years wear on. \u201cUnderstanding body composition is crucial because age-related changes can significantly impact athletic and life performance, as well as overall health,\u201d says Dworecki.<\/p>\n\n\n\n

For example, research shows that women, in particular, experience a natural decline in muscle mass and bone density with age, especially after menopause\u2014a change that total weight or BMI alone might not reveal. Two women might weigh 140 pounds and have a BMI of 23, but their body compositions could tell completely different stories, notes Dworecki. \u201cOne might have maintained strong muscle mass through consistent strength training and proper nutrition, while the other might have a higher percentage of body fat and less muscle mass, putting her at greater risk for injury,\u201d she explains. Since weight and BMI don\u2019t distinguish between muscle weight and fat weight, they can be seriously misleading\u2014and increasingly unhelpful in helping us understand our bodies as we get older.<\/p>\n\n\n\n

Though declines in bone density and strength are often discussed as women\u2019s issues, men are also affected by muscle mass and bone loss as they age. As such, achieving and maintaining a healthy balance between lean (muscle and bone) mass and fat mass is the key to staying strong, resilient, and thriving as you get older\u2014no matter your sex. Keeping an eye on your body composition gives you a more detailed snapshot of what\u2019s happening beneath your skin\u2019s surface\u2014and what lifestyle changes you may want to make to support healthy metabolic function, mobility, and more.<\/p>\n\n\n\n

How To Support Healthy Body Composition<\/strong><\/p>\n\n\n\n

Good news: With intention and a little effort, anyone can improve their body composition. In addition to supporting physical health, doing so can also improve energy levels and mental clarity, and even promote greater longevity, according to Dworecki. These lifestyle adjustments have a powerful impact on your balance of muscle, fat, and bone.<\/p>\n\n\n\n

1. Incorporate strength training into your workouts<\/strong><\/p>\n\n\n\n

Exercise for body composition isn\u2019t just about burning calories; it\u2019s about sending the right signals to your body to maintain or build muscle while optimizing fat loss, explains Dworekci. \u201cA well-rounded program should include strength training, such as lifting weights, resistance band workouts, or bodyweight exercises, and cardiovascular exercise,\u201d she says. \u201cBecause muscle burns more calories, even when the body is at rest, you score a metabolism boost by efficiently increasing the demands on your muscular system through weight, reps, or complexity of movements.\u201d<\/p>\n\n\n\n

Most experts recommend at least two or three full-body strength training sessions per week. Research shows that strength training as you age helps combat the body\u2019s natural decline in muscle mass and bone density, reducing the risk for conditions like osteoporosis (brittle, weak bones).<\/p>\n\n\n\n

2. Try to stay consistently active<\/strong><\/p>\n\n\n\n

Beyond structured workouts, consistent activity throughout the day and week plays a critical role in maintaining a healthy body composition, according to research published in the Journal of Sport and Health Science. The study found that American adults who incorporated regular physical activity\u2014like walking, hiking, gardening, or even stretching\u2014into their downtime had healthier body fat levels than those who were more sedentary in their free time.<\/p>\n\n\n\n

Incorporating non-exercise activity can be especially beneficial for those with sedentary jobs by counteracting the negative effects of prolonged sitting. Elmardi recommends aiming for at least 7,000 to 10,000 steps per day or the equivalent in active minutes.<\/p>\n\n\n\n

3. Prioritize a high-protein diet<\/strong><\/p>\n\n\n\n

Protein is essential for muscle repair and growth, making it a cornerstone of any healthy body composition plan. Especially when paired with strength training, consuming adequate protein helps preserve lean mass, notes registered dietitian and strength and conditioning specialist Reda Elmardi, R.D., C.S.C.S., founder of ActivBuilt.<\/p>\n\n\n\n

Elmardi recommends aiming for about 0.8 to one gram of protein per pound of body weight daily, depending on your activity level. For someone who weighs 150 pounds, that\u2019s 120 to 150 grams of protein per day. \u201cHigh-quality sources like lean meats, fish, eggs, beans, and dairy provide amino acids that fuel muscle recovery and satiety, reducing the likelihood of overeating,\u201d he notes. \u201cSpreading your protein intake evenly across meals also maximizes its benefits.\u201d (Here are a few easy ways to pack 30 grams of protein into your next meal.)<\/p>\n\n\n\n

4. Keep sugar and processed foods to a minimum<\/strong><\/p>\n\n\n\n

Research has found that a diet high in ultra-processed foods can sabotage body composition by promoting fat gain and reducing nutrient density. These foods, including sweetened drinks, packaged cakes, ready-made meals, and deli meats, are often calorie-dense but low in essential nutrients like vitamins, minerals, and fiber, leading to overeating and weight gain, explains Elmardi.<\/p>\n\n\n\n

To support healthy body composition for the long haul, focus on whole, minimally processed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, Elmardi recommends. This approach not only supports better body composition but also provides the nutrients necessary for energy, muscle recovery, and overall health.<\/p>\n\n\n\n

5. Get enough sleep each night<\/strong><\/p>\n\n\n\n

When you fall short on sleep, you can usually feel it. You\u2019re tired, foggy, and less motivated. What you might not notice, though, is that poor sleep influences your body\u2019s hormone production. For example, without ample shut-eye, you produce more of the stress hormone cortisol, which can lead to fat storage, as well as ghrelin, which influences hunger and fullness, Elmardi says. As a result, you might feel hungrier and crave high-calorie, sugary foods\u2014and feel less satisfied after eating. Together, it\u2019s a recipe for fat gain over time.<\/p>\n\n\n\n

But that\u2019s not all: Sleep is when your body repairs and builds muscle, according to Elmardi. If you don\u2019t get enough rest, you might lose muscle mass, which is essential for keeping your metabolism running efficiently and your body strong and mobile. \u201cLess muscle means it\u2019s easier to gain fat, even if your weight on the scale doesn\u2019t change much,\u201d he says.<\/p>\n\n\n\n

Take the recommendation of getting seven to nine hours of sleep each night seriously! If rest doesn\u2019t come easily, consider cutting out caffeine after lunch, reading instead of scrolling before bed, and enlisting the help of a sleep-supporting supplement like magnesium glycinate or l-theanine.<\/p>\n\n\n\n

6. Measure your body composition every few months<\/strong><\/p>\n\n\n\n

If working on your body composition is a major priority, consider tracking it every three to six months, suggests Dworecki. This frequency allows you to see meaningful changes without getting hung up on short-term fluctuations. \u201cStart with an initial assessment to establish your baseline and then follow up after four to six weeks to catch early progress before settling into a regular schedule,\u201d she says.<\/p>\n\n\n\n

How to track your body composition<\/strong><\/p>\n\n\n\n

Keeping tabs on your body composition can be as high- or low-tech as you like.<\/p>\n\n\n\n

DEXA scans (short for Dual-Energy X-ray Absorptiometry) are considered the gold standard and the most accurate way to measure body fat percentage. These scans use two low-energy X-ray beams at different frequencies to pass through your body, showing exactly where your fat and muscle are distributed, explains Dworecki. \u201cWhile it\u2019s highly accurate, it\u2019s important to note that it\u2019s a medical test, so it\u2019s not something you\u2019ll be able to do weekly in your bathroom like you can with an at-home scale,\u201d she says. You can find them in many functional medical offices, as well as in physical therapy or fitness centers.<\/p>\n\n\n\n

The BOD POD is another gold standard of body composition testing you can find at many gyms and fitness centers, according to Dworecki. It\u2019s shaped like a high-tech egg and uses air displacement plethysmography (ADP) to measure body composition. \u201cIt\u2019s like an advanced version of the underwater weighing method, but instead of water, it uses air,\u201d Dworecki explains. \u201cRather than having to submerge yourself in water (which let\u2019s face it, isn\u2019t everyone\u2019s cup of tea), you simply sit in a comfortable chamber for a few minutes.\u201d<\/p>\n\n\n\n

There are also home \u201csmart\u201d scales that claim to measure everything from body fat to water weight and work by sending a tiny electrical current through your body. (Don\u2019t worry, you can\u2019t feel it.) \u201cWhile they\u2019re convenient for tracking trends over time, they\u2019re not as precise as medical methods,\u201d warns Dworecki. \u201cThey offer more of a rough sketch rather than a detailed photograph of your body composition.\u201d<\/p>\n\n\n\n

You can also gauge body composition changes at home by simply monitoring how your clothes feel. A looser or tighter fit in certain areas can indicate fat loss or muscle gain, Dworecki says. For example, a looser fit in the waist typically indicates fat loss around your midsection.<\/p>\n\n\n\n

\u201cThe mirror test is another go-to; you can look out for signs of muscle definition changes, especially in areas like your shoulders and abs, enhanced muscle contours, more veins showing, firmer muscles, etc.,\u201d she says. \u201cTake monthly photos using the same lighting, at the same time of day, and in the same poses so you can compare the results over time.\u201d<\/p>\n\n\n\n

Lastly, you can determine body composition progress using strength indicators. Are everyday tasks, like carrying groceries or lifting your kids or grandkids, getting easier? Are your energy levels higher? These can be telling signs that your overall body composition is improving, according to Dworecki.<\/p>\n\n\n\n

The key is looking for patterns over time rather than day-to-day fluctuations. While these methods won\u2019t give you exact body fat percentages, they can help you track progress effectively and are often more motivating than numbers on a scale.<\/p>\n\n\n\n

Fitcart believes in True Play and Clean Sport.<\/strong><\/p>\n\n\n\n

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When it comes to health, many of us are conditioned to zero in on the number we see on the scale. But weight is really just one piece of the puzzle\u2014and hardly the most important. In fact, experts are increasingly emphasizing other metrics as more compelling indicators of our health, especially as we age. One […]<\/p>\n","protected":false},"author":2,"featured_media":82,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[78],"tags":[164,160,162,169,172,165,168,173,108,167,170,163,166,171,161],"class_list":["post-81","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-aging-well","tag-body-composition","tag-body-fat-percentage","tag-fat-percentage","tag-fitness-and-longevity","tag-fitness-tracking","tag-health-monitoring","tag-health-monitoring-tools","tag-healthy-aging","tag-lean-muscle","tag-lean-muscle-mass","tag-longevity-health","tag-metabolism","tag-metabolism-and-aging","tag-muscle-mass"],"_links":{"self":[{"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/posts\/81","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/comments?post=81"}],"version-history":[{"count":1,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/posts\/81\/revisions"}],"predecessor-version":[{"id":83,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/posts\/81\/revisions\/83"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/media\/82"}],"wp:attachment":[{"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/media?parent=81"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/categories?post=81"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitcart.com\/blog\/wp-json\/wp\/v2\/tags?post=81"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}