Measure body composition

Weight: Body weight alone doesn’t say much about your health. What matters more is your body composition (body fat percentage, lean muscle mass) but a higher body weight places more stress on your joints and tendons. 

Body Mass Index (BMI): a common measurement to relate body weight to height. A healthy range is considered to be between 20 and 25. But it has its limits, as people with a lot of muscle mass can have a BMI greater than 25 and still be healthy. A better measure is your body composition - how much of your body is fat vs. muscle. With regular exercise and good nutrition, you can then positively influence these values.

Body fat %, Body fat: A good indicator of body composition. Too high body fat percentage is a basic health risk indicator. Excellent body fat levels uncover muscles. Can be positively influenced by physical activity and healthy nutrition.

Muscle mass: muscles are important for life quality. Too low values are a risk indicator for injuries and frailty (Sarcopenia). Healthy muscles regulate your immune system, reduce inflammation and improve metabolism (Myokines). Positively influenced by strength training.

Lean mass: sum of muscle, bone, inner organ, water, tendon, and blood weight. High values correlated to an aesthetic body definition and too low values with a low fitness level. Positively influenced by strength training and healthy nutrition.

Body water, Body water %: Solvent, transport agent, nutrient resource, and temperature regulator. Dehydration is a dangerous health risk and quite common. Too much water intake is less common but can also be a problem under certain conditions. It is divided into two major compartments: intracellular water and extracellular water.

Extracellular water: The amount of body water represented by all fluid components in your cardiovascular system. It is your metabolic transport medium. Too low values indicate unhealthy dehydration. Endurance training can improve your body water balance.

Intracellular water: the total amount of body water inside your cells. Too low values indicate unhealthy dehydration. Endurance training can improve your body water balance.

Extracellular Water (ECW) / Total Body Water (TBW): the percentage of total body water outside your cells. This shows whether your body fluids are balanced - a key sign of cell health and hydration status.

Visceral Fat Area, Visceral Fat Level: The fat in your abdominal cavity around the inner organs. High values are a risk factor for metabolic diseases and inflammatory processes. Can be significantly reduced by exercise.

Body Phase Angle: An indicator of body cell health and integrity. A high phase angle indicates intact cell membranes. It goes up when you are healthy and down when you are sick. It also goes down as you age. When you increase your phase angle, you slow down aging. The phase angle can be best improved by an increase in fat free mass relative to body weight.

Extracellular water %: The fraction of body water represented by all fluid components in your cardiovascular system. It is your metabolic transport medium. Too low values indicate unhealthy dehydration. Endurance training can improve your body water balance.

Basal Metabolic Rate (BMR): the minimum amount of energy (calories) your body needs to perform its most basic life-sustaining functions while at rest.

Fat mass - left arm, right arm: Elevated values may indicate disproportionate fat distribution. Aim to balance both sides to support overall symmetry and functional movement. Can be improved through targeted single-arm strength training combined with overall fat-reduction strategies.

Fat mass - left leg, right leg: Elevated values may indicate disproportionate fat distribution. Aim to balance both sides to support overall symmetry and functional movement. Can be improved through targeted single-leg strength training combined with overall fat-reduction strategies.

Fat mass - torso: Elevated values may indicate disproportionate fat distribution in your trunk. Your trunk is the center of your body and plays a crucial role in your back stability. Can be improved by abdominal or back training combined with overall fat reduction strategies.

Muscle mass - left arm, right arm: Low values indicate weak segmental status. Focus to balance your right and left side to avoid muscular imbalances. Can be improved by single arm biceps or triceps training.

Muscle mass - left leg, right leg: Low values indicate weak segmental status. Focus to balance your right and left side to avoid muscular imbalances. Can be improved by single leg training and healthy nutrition

Muscle mass - torso: Low values indicate weak segmental status. Focus on healthy muscle mass in your trunk. Your trunk is the center of your body and plays a crucial role in your back stability. Can be improved by abdominal or back training.

Lean mass - left arm, right arm: Low values indicate weak segmental status. Focus to balance your right and left side to avoid muscular imbalances. Can be improved by single arm training.

Lean mass - left leg, right leg: Low values indicate weak segmental status. Focus to balance your right and left side to avoid muscular imbalances. Can be improved by single leg training and healthy nutrition.

Lean mass - torso: Low values indicate weak segmental status. Focus on healthy muscle mass in your trunk. Your trunk is the center of your body and plays a crucial role in your back stability. Can be improved by abdominal or back training.