Getting my first DEXA scan
In May, I finally booked a DEXA scan.
As usual, I did it out of curiosity. I’ve been climbing more seriously these days, and I wanted to check in on how my body was adapting. Not just in the mirror, not just on the wall, but in actual data. Strength, recovery, nutrition — all of it lives in the body. So I figured it was time to look under the hood.
I first heard about DEXA from a colleague. It sat in the back of my mind for a year, and I decided to go ahead with it around Memorial weekend when BodyScan was having a deal ($59).
Booking It
The process was quite easy. I scheduled and paid for the scan online for the next day, nearby. No doctor’s referral needed. Just a few online forms, a couple clicks, and a weekday morning slot filled.
I showed up after taking my AM supplements, wearing yoga pants and a tank top. I got there about 5 minutes early and waited in the entry area. They walked me into the scanning area on time. I just lay on a table while a machine passed over me, slowly mapping bone, fat, and lean tissue. The only thing I had to do was remain still, with my hands by my side in a karate chop pose. The whole process took less than 10 minutes.
They said the amount of X-rays from this scan is 1/10,000 of a standard one. Thus, it's safe to repeat this every few months, which they in fact recommend.
Instant Feedback
Here’s what the scan said:
- Weight: 121 lbs
- Body Fat: 20.2%
- Resting Metabolic Rate: 1276-1482 kcal/day (depending on equation used)
- Fat Distribution: 26.5% of fat mass in my legs, 17.5% in arms, 16.1% in trunk
They emailed me the report right afterward, with a shareable link for others to see. The report showed how the fat mass was distributed, how lean tissue looked across different body regions, bone density, and how the results compared to average populations. The report is quite extensive with lots of double-clicks for more data, and the ability to zoom in and out of the charts.
I honestly didn't expect much from the report. I was amazed by how precisely they can do the measurements. For example, they were able to discern where fat is distributed to the nearest 0.1%. And they can tell what my RMR is based on tissue composition alone, using some complex formulas. This is useful for determining my TDEE, which then tells me how much to eat each day to maintain my weight.
What It Meant to Me
Honestly, I’d suspected I was around 20% body fat — I could feel it in how I moved on the wall, and how I looked in the mirror. But the scan helped me put a number to it, which allows me to track it over time. I know my arms are veiny and lean 💪🏻, but boy, didn't I expect the discrepancy between my upper body and lower body to be 10%!
I'm not complaining. 20.2% body fat is awesome. It’s healthy, normal, and functional. But for me, with the climbing goals I have and the way my body feels best, I’d like to bring it down slightly, closer to 18%. It's for power-to-weight ratio. Also, for confidence that comes from feeling light, coiled, and precise. That said, anything lower isn't sustainable for women because it can seriously upset our hormonal balance. (It's not fair that men can be healthy at single-digit body fat 🙄.)
Anyhow, knowing where the fat sits — mostly in my legs — helped mentally. I’ve always carried more there. Now it's just a fact. And I can adjust my mind accordingly and train with intention, not suspicion. There's nothing I can do about this except hope that when I bring down my total body fat to 18%, the fat in my legs will also decrease proportionally, or maybe even more. The body is mysterious.
The one thing that concerns me in my report is my bone density. It's not low, but I can do better. As a small Asian woman with a higher risk of osteoporosis, I've started increasing calcium in my diet.
Looking Forward
I’m not planning a crash diet. I already eat a high-protein, quality diet. I track recovery, sleep, and how I feel. But now I have a clearer picture to base adjustments on.
The plan is subtle:
- Slight caloric deficit on rest days
- Maintain high protein (~120g/day)
- Strength training for the posterior chain
- Keep my climbing volume consistent, and monitor fatigue
I’ll probably do another scan in a few months. A check-in, like testing max hangs or tracking send grades. It’s all part of the same loop: training, feedback, adjustment.
I posted my scan for those who are curious, as an example. Bodies are different. But data is a language we can all learn to read. And if nothing else, this reminds me: progress isn’t always obvious. But the right metrics are trackable.
Written with help from ChatGPT