Learn how to structure weekly and monthly health tracking like a pro. Discover how DEXA scans fit into a smart routine for fat loss, muscle gain, and longevity.
If you're serious about your health goals—whether it’s fat loss, muscle gain, or longevity—tracking isn’t optional. But most people track the wrong things at the wrong intervals. Here's how to do it right.
Your body doesn’t transform overnight. But small shifts—positive or negative—add up fast. The key is to catch trends early and adjust accordingly.
Without data:
The solution? A strategic mix of weekly and monthly health tracking.
These are the high-frequency, low-effort metrics to track weekly:
Track your strength (sets, reps, weights), endurance (runs, bikes), or mobility. Are you progressing?
Good indicators of stress and recovery. Use a wearable or smart ring.
Log sleep duration and how rested you feel each morning. Poor sleep will stall progress fast.
Use an app or simple log. Are you hitting your macros, fiber, hydration?
Energy, mood, digestion, cravings—write down trends.
Pro Tip: Don't obsess over daily fluctuations. Review your weekly data to make minor tweaks.
Here’s where the real insight happens—monthly trends drive long-term change.
The gold standard to measure:
Tracking these every 4–6 weeks gives you the clearest picture of progress. If you're serious, get a DEXA scan monthly.
Waist, hips, arms, legs—measured consistently. Helpful alongside DEXA for visual context.
1-rep maxes, timed runs, VO2max tests. Are you becoming more capable?
For advanced trackers: monitor hormones, glucose, inflammation markers.
No other tool gives you this much actionable feedback:
And the best part? It only takes 6 minutes.
The best results come from data + action. Combine weekly check-ins with monthly DEXA scans to catch issues early, stay motivated, and evolve your health plan over time.
This is how high-performers train. This is how longevity is built.
Book Your DEXA Scan in San Francisco at Kalos Today
If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.
Schedule your scan today at Kalos—your journey to data-driven fitness starts now.
Bay Area residents trust KALOS to deliver results. We proudly serve the entire Bay Area including the following locations: