Weighing Yourself - You Are More Than Just Your Weight

Reviewed by Carolyn Nicholas, FDNP Written by Our Editorial Team
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Understanding your body's measurements and progress is crucial for achieving optimal health and performance. One valuable tool in this realm is the trusty scale, which can provide valuable insights into your body composition and progress. However, it's essential to choose the right scale, understand the key measurements to focus on for both males and females, and determine the ideal frequency for weighing yourself. Let's dive into the details!

Selecting the Right Scale

When it comes to choosing a scale for weight loss or muscle gain purposes, accuracy and reliability are paramount. Opt for a digital scale equipped with advanced bioelectrical impedance analysis (BIA) technology. BIA scales use a small electrical current to measure various body metrics, including body fat percentage, muscle mass, water retention, and more. This intricate technology ensures a more comprehensive understanding of your body composition. Able recommends this scale from RENPHO.

Key Measurements to Track for Males

For males, there are a few primary measurements to focus on for an effective biohacking journey:

- Body Weight: Keep an eye on your overall weight as it provides a baseline reference for progress. Regular weight tracking helps identify trends and patterns that can guide necessary adjustments to your biohacking routine.

- Body Fat Percentage: Understanding your body fat percentage is crucial for optimizing health and performance. Lowering body fat while preserving or increasing muscle mass can enhance metabolic function, boost energy levels, and improve overall well-being.

- Muscle Mass: Monitoring your muscle mass is essential, especially if you're aiming to build strength, improve athletic performance, or enhance body composition. Tracking muscle mass helps determine the effectiveness of your exercise routines and dietary choices.

Key Measurements to Track for Females

For females, similar metrics are important to track, with additional considerations due to hormonal fluctuations:

- Body Weight: Like males, tracking body weight provides a helpful reference point, aiding in spotting trends and making necessary adjustments.

- Body Fat Percentage: Maintaining a healthy body fat percentage is crucial for women's overall health, as well as hormonal balance. Fluctuations in body fat can impact fertility, menstrual regularity, and overall well-being.

- Bone Density: Women, particularly those approaching or in perimenopause and menopause, should consider tracking bone density. Fluctuating estrogen levels can impact bone health, making it essential to monitor and take necessary measures to prevent osteoporosis.

Ideal Frequency for Weighing Yourself

The frequency at which you should weigh yourself depends on your biohacking goals and personal preferences. However, a general guideline for both males and females is to weigh yourself no more than once a week. Daily fluctuations in weight can be influenced by various factors, such as hydration levels, food intake, hormonal changes, and even stress. By weighing yourself less frequently, you can focus on long-term trends rather than being swayed by daily fluctuations.


In the realm of improving weight loss and muscle gain, choosing the right scale, understanding the key measurements to track, and determining the ideal frequency for weighing yourself are vital steps toward optimizing your health and performance. By utilizing a reliable scale with BIA technology, focusing on appropriate measurements for your gender, and embracing a consistent weighing schedule, you'll gain valuable insights to fine-tune your health journey and achieve your wellness goals. Is a scale absolutely needed? We don't think so! There are many other ways to measure success here including how your clothes fit.

Speak to your Able health coach for more ways to measure your own success! 

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