Train Hard at Method Fitness. Measure Smart with DEXA Scans

At Method Fitness, we focus on maximizing your potential through high level coaching and evidence-based strength training routine. We focus on the primary parameter of strength, and then bring parameters like endurance, coordination, balance & stability, and power up to match over time. There are a number of benefits to this approach and I’d like to discuss all of the parameters that we can track with highly detailed body composition measures.

So, let’s discuss the types of changes we expect to see when we track body composition tightly. The body adapts to force, and the higher the magnitude of force, the greater the adaptations. Too high, and we risk injury, but just right and we see increased density and strength of:

• Muscles - more protein structures allow for greater force output next time we lift

• Bone mineral content - more bone means more force can be transferred without risk of a fracture, break, or other damage

• Tendon/ligament structures (bone/muscle and bone/bone attachments, respectively) - These structures transfer forces from the muscles to the bones, so the health of our tendons/ligaments is critically important to the health of our joints

• Cartilage structures - while we can’t really directly improve strength/density of our innate cartilage (fibrocartilage), we CAN improve the above structures to make sure the cartilage takes less force over time, which means healthier cartilage in the long run

  • Fun Fact: The body can replace fibrocartilage with a material known as hyaline cartilage, which is softer and less resistant to forces, which helps keep the joint healthy even as fibrocartilage wears with age or use

• Body Fat - excess body fat takes multiple forms, characterized by location (subcutaneous, visceral, essential) as well as cell type (brown, white, and yellow/beige adipose cells). These different fat types are utilized in different ways, but some of the most impactful to our health is visceral fat, or the fat stored around our organs. 

  • Knowing how much visceral fat we have is often critical to a number of health outcomes.

When we strength train, we are always keeping in mind these body changes. Getting stronger and fitter by lifting heavy and breathing hard will keep us moving in the right direction, but having detailed measurements to guide us can be a powerful way to orient our training.

So, what is DEXA?

DEXA is considered the gold standard for measuring body composition. It uses very low level X-Ray technology to see the density of different tissues with a high degree of accuracy. You get accurate measurements of:

• Body fat % and where fat is stored (including visceral fat)

• Lean muscle mass (and how it’s distributed between limbs)

• Bone density 

Look at a case study of what real progress looks like in Three Months (see photo). 

The first DEXA Scan was on 12/23/25, and the progress scan was on 03/07/26. 

We’ve seen how powerful this combination can be. One recent client, a 45-year-old experienced female lifter made a few focused changes:

• Prioritized protein intake and stayed within caloric goals

• Reduced alcohol consumption

• Stayed consistent with 3 strength sessions per week + daily walking

After 3 months, their DEXA rescan showed:

• Decrease in body fat %

• ~1.3 lbs of fat lost

• ~0.5 lbs of lean muscle gained

That’s exactly what we’re after at Method, body recomposition, not just weight loss. Your first scan is your baseline but the real value comes from the rescan.

In as little as 3 months, you can:

• Confirm your training and nutrition are working

• Make smarter adjustments based on real data

• Stay motivated with measurable progress

What about Resting Metabolic Rate (RMR)? Your RMR tells you how many calories your body burns at rest, your true baseline metabolism. Essentially, this is the cost just to keep the lights on! This is measured by determining the ratio of oxygen and carbon dioxide that you inhale/exhale at rest, which is correlated to your metabolic rate directly. This allows you to:

• Dial in nutrition based on your body (not estimates)

• Avoid under- or overeating

• Align your fueling with your training goals

If you have questions or are interested in a DEXA, ask your coach and we can point you in the right direction!