Why Fitness Goes Way Beyond A Number On The Scale

At some point, we were conditioned to think that hitting a certain number on the scale meant we'd made it in our fitness journey. But what if that number isn't as crucial as we've been led to believe?

Your weight fluctuates all the time. There are many reasons for this, including things like water retention1, stress2, and, yes, even much-desired muscle growth. 

But let's be real—when the scale doesn't show what we expect, that little voice in our head starts whispering doubts. You might start to think, Why am I not seeing progress? Is all this hard work for nothing? This inner dialogue can be so discouraging, but it's also incredibly common.

As Michelle Segar, M.D., a sustainable behavior change researcher, points out, these inner narratives are deeply rooted in our experiences with body image and fitness. 

She previously said on the podcast, "The inner conflict that people have and body shame related to exercise means 'my body's not good enough.' We've been taught to have all-or-nothing thinking and mindsets that set us up to feel like failures. Once we understand that, then we can be free to say 'this mindset does not work.'"

Fitness goals often overlook the emotional struggles people face, like body shame or the pressure to reach a certain weight, which can prevent healthy habits from becoming automatic. You might still follow through with a workout out of habit, but negative emotions tied to body image—and the number on the scale—can chip away at your long-term commitment.

While the scale gives you a number, it doesn't tell you what that number is made of (unless you're opting for a smarter scale option). This is where understanding your body composition comes into play. Body composition refers to the percentages of fat, muscle, bone, and water3 in your body, and it's a key component in measuring overall health. (It's also why the BMI leaves a lot to be desired as a reliable health metric.)

Take a moment to consider it: Two people can weigh the same amount but have completely different body compositions. One might have a higher percentage of muscle, while the other might have more body fat. 

As you build muscle and lose fat, your body composition improves, even if your weight stays the same—or even increases. This is why the scale can be so misleading. 

It doesn't account for the fact that muscle is denser than fat and takes up less space in your body. So, while the scale might say you've gained weight, what might be happening is that you're gaining muscle and losing fat—a major indicator of long-term health and longevity4.

As Segar points out, "When we plan it into our lives, we want to plan it with the understanding that we're going to have to learn how to improvise within our daily life context." Fitness, like life, isn't meant to be rigid. Real progress isn't about following a perfect plan—it's about adapting.