Why the Scale and BMI Tells You Nothing About Your Real Health

I finally figured out why the health + fitness industry is so damn fixated on the scale and BMI

Because it’s what’s being taught in school 💡

As you know I've been teaching undergrad students about exercise science and when I saw the course content, I realized it needed a serious overhaul.

So for the past 2 weeks, I've spent a lot of my time re-writing material, adding more information, providing deeper context and nuance to help the next generation of health professionals better understand how to best track health and fitness outcomes

It’s alarming that they’re being taught to focus on metrics that BARELY scratch the surface of what real health is - and it’s hurting the people we’re supposed to help in so many ways.

The scale and BMI are just tiny pieces of a much bigger puzzle 🧩

These numbers don’t reveal anything about your body composition like how much muscle you have compared to fat, or where that fat is sitting on your body

And these so-called “small” details? They change EVERYTHING.

Take 2 people who are the same height and both weigh 150 pounds

One is strong, with muscle that lets them say YES to every adventure, from climbing hundreds of steps for a breathtaking view to snorkeling in the ocean.

They don’t stress about taking the stairs or visiting family whose house has a ton of stairs because their body isn’t holding them back; they have the strength and endurance to do what they love.

The other person? They dread stairs, feel drained just getting through the day, and often skip social events because standing or walking for too long leaves them in agony. They’re constantly feeling like they’re holding others back because they just can’t keep up

The scale may say these two people weigh the same, but their realities couldn’t be more different.

More muscle = more freedom.

It’s not just about being “fitter”— having more muscle literally changes how you experience life.

When you can lift your kids without a second thought, run up stairs like it’s nothing, and feel energized instead of exhausted, you’re living a different life altogether.

Some might chalk it up to “good genes,” but in reality, it’s muscle that keeps them strong AF, active and independent

Now if that 150 pounds is mostly fat, it’s a different story. It’s not just about looks; it’s about how well you can actually live your life.

Extra fat—especially around your belly—raises the risk of heart disease, diabetes, and other conditions that can seriously hold you back.

When weight and BMI are the only measures of health, it leads to misguided decisions like avoiding strength training out of fear that the scale might go up. While others obsess over cardio, thinking it’s the fastest way to lose weight.

But the truth is, cardio in isolation often comes at the expense of losing muscle.

Imagine doing six weeks of only cardio, seeing the scale drop by 6 lbs, only to realize that 4 of those pounds were muscle. You’d think you were on the right track, but you’re really shaving years off your independence.

Cardio is great at burning calories; it doesn’t build muscle, which is why it’s not enough on its own.

BUT you wouldn’t know because all you’ve been taught is to focus on the scale.

And this isn’t just a short-term issue. Skipping strength training sets off a chain reaction for problems down the line.

As you age and hormones shift, it’s easier to hold onto fat and harder to keep muscle, which is why so many women ask, “Why isn’t what I did in my 20s working anymore?”

The answer is simple: Your body changes, and the only way to combat these changes is to build muscle—not just spend endless hours doing cardio.

Overtime, putting strength training on the back burner catches up to you. You’ll start noticing the little things - like struggling to get out of your car or find going up a flight of stairs to be exhausting

You might even find yourself having to MOVE from your childhood home and into a nursing facility because you can no longer use the stairs or take care of yourself independently

And then there’s the risk that no one thinks about: getting up in the middle of the night, tripping, and breaking your hip because your bones are weak.

This is a harsh reality I see far too often in patients who have spent their whole life focused only on weight and BMI without considering the importance of building muscle and maintaining bone health.

The consequences aren’t just physical, they’re mental too.

It’s why so many people struggle with negative self-worth, poor body image, and unhealthy relationships with food and exercise.

They tie their self-esteem to these deceitful numbers

You could be going to the gym consistently, dropping pants sizes, and seeing muscle definition in the mirror, yet feel defeated when the scale doesn’t budge, or your doctor tells you, “You need to lose weight” or “Your BMI is too high.”

What’s missing from these conversations is an understanding of your body composition, lifestyle, and the effort you’re putting in.

Unfortunately we've been conditioned to laser-focus on metrics that don’t provide meaningful information while ignoring the ones that actually tell us the TRUTH about our health—like blood pressure, resting heart rate, body fat percentage, circumference measurements, and muscle mass.

This is why, when I work with my clients, we don’t just talk about the number on the scale

We look at the whole person—their entire health profile—not just some arbitrary numbers plugged into a formula that labels them as “obese” or “overweight” without considering what that number is actually made up of

So, to my fellow health and fitness professionals: It’s time to wake up and take a more comprehensive approach to health because patients and clients need you.

And to anyone who’s serious about improving their health for the long haul, stop chasing a lower number on the scale.

Start building a body that’s strong, resilient, and ready for life.

Because that’s what truly matters.