Train Smarter, Track Progress, Perform Better: How InBody Assessments Support Your Goals

Progress doesn’t happen by accident — it’s built through smart training, consistent effort, and the right data to guide decisions. At The St. James Performance Club, one of the many tools we use to help members stay aligned with their goals and see real, measurable progress is the InBody Assessment.

Whether your goal is improving performance, leaning out, building strength, or maintaining long-term health, InBody data provides clarity beyond the scale — and helps ensure your training continues to move in the right direction.

What Is an InBody Assessment?

An InBody Assessment is a clinically trusted body composition analysis that shows what your body is made of, not just how much it weighs. Unlike a traditional scale, the InBody provides insight into:

1. Lean muscle mass
2. Body fat percentage
3. Body fat mass
4. Skeletal muscle mass
5. Segmental muscle and fat distribution
6. Basal metabolic rate (BMR)
7. Total body water

This information allows our trainers to fine-tune your training strategy so it continues to match your body’s needs and your performance goals.

What the InBody Scan Is — and Isn’t

Your InBody scan is not a pass/fail test, and it’s not meant to be perfect. It’s a snapshot in time that helps guide better decisions around training, nutrition, and recovery.

When taken consistently, InBody assessments help answer important questions:

1. Is your current training working?
2. Are you losing fat while maintaining muscle?
3. Is your body adapting the way we want it to?

The value isn’t in a single scan — it’s in the trends over time.

How to Get the Most Accurate InBody Results

Consistency matters more than perfection. To get the most useful and repeatable results, follow these guidelines whenever possible:

1. Scan first thing in the morning
2. Before eating or drinking (especially caffeine)
3. After using the bathroom
4. Before training or intense physical activity
5. Stay well hydrated (but avoid overhydration)
6. Avoid alcohol for 24 hours prior
7. Avoid intense training the day before
8. Wear minimal, lightweight clothing
9. Scan at the same time of day for repeat tests

Trainer Tip:

If you miss a guideline, don’t skip the scan. What matters most is repeating the process the same way each time so we can track meaningful trends.

The 3 Numbers That Matter Most

Rather than focusing on every metric, prioritize the numbers that align with your goals.

1. Body Fat Percentage (PBF)

Why it matters:

Body fat percentage gives context to body weight by showing how lean you are relative to your size. For active and athletic populations, this is often one of the clearest indicators of how training and nutrition are working together.

General reference ranges:

1. Men: 10–20% (essential fat ~3%)
2. Women: 18–28% (essential fat ~12%)

What to focus on:

Slow, steady improvements over time. Small changes matter when they trend consistently in the right direction.

2. Body Fat Mass

Why it matters:

This shows how much actual fat tissue your body carries and helps confirm real fat loss — without confusing it with muscle loss.

What to focus on:

A gradual decrease in body fat mass while strength and performance stay the same or improve. This often explains why your weight may stay the same even though you look leaner and your clothes fit better.

3. Skeletal Muscle Mass

Why it matters:

Skeletal muscle mass represents the muscle you can train, strengthen, and use to perform. Maintaining or increasing this number is critical for performance, metabolism, and injury resilience.

What to focus on:

Muscle mass stays stable or increases while body fat mass decreases — the gold standard for body recomposition.

How to Interpret Your InBody Results

1. Focus on long-term trends, not single scans
2. Expect changes over weeks and months, not days
3. Fat loss and muscle gain can happen at the same time
4. Performance, recovery, and consistency matter just as much as the data

Your InBody results should be used alongside your training plan and lifestyle habits — not in isolation.

Why InBody Is a Powerful Tool for Members

The scale can’t show you the full picture. InBody assessments allow you and your trainer to clearly see:

1. Increases in lean muscle
2. Reductions in body fat
3. Improvements in muscle balance
4. How training and nutrition strategies are working

These insights allow for smarter programming adjustments, better recovery planning, and continued progress — even when visual changes are subtle.

Keep Your Training Moving Forward

At The St. James Performance Club, InBody Assessments help ensure your training stays intentional, measurable, and aligned with your goals. They’re not about chasing numbers — they’re about making informed decisions that support better performance and long-term success.

Ready to take the next step?

Schedule time with one of our Performance Club trainers to review your InBody results and build or refine a training plan that supports your goals.