Recently, I had my second DEXA scan. For years, I relied on the scale to gauge my progress, which was both inaccurate and frustrating. The number on the scale tells only a very small part of the story.

What I learned from my DEXA scan was encouraging. Even though my weight isn’t where I would like it to be yet, the exercise I’ve done consistently over the years is paying off.

My lean mass—my muscle—is in a very healthy range for my age. My visceral fat, the fat stored around the organs that is associated with increased health risks, is very low. Those are numbers worth celebrating.

Bone density is an essential number for women to know. Having been diagnosed with borderline osteoporosis, maintaining my bone density is especially important to me. And at only 5’2″, I definitely don’t want to shrink—a reality many older women face as they lose bone mass and height.

I witnessed the devastating effects osteoporosis had on my mother’s life and health. So when I was diagnosed, I made a decision: I would do whatever I could to keep my bones strong and healthy. So far, my bone density is holding steady. That’s a number I’m proud of.

Then there’s the number that frustrates me: my subcutaneous fat—the fat that sits just beneath the skin. There’s more of it than I would like. I don’t particularly enjoy the jiggly parts, but unlike visceral fat, subcutaneous fat isn’t generally considered the same kind of health risk. Genetics and menopause play a significant role in it’s accumulation.

I once had a doctor tell me, “Fat thighs never killed anyone.”

What a relief.

But here’s the really good news. Instead of constantly wondering whether I should try the latest, greatest diet, I now have information specific to my body and my goals.

I know approximately how many calories I need. I know how much protein is appropriate for me. And I understand much better why protein becomes increasingly important as we age and work to maintain muscle.

My exercise protocol has changed, too. Now, with comparing my first and second scan, I know what adjustments I need to make.

Weight training is still essential. But instead of following a random workout plan or simply doing more because I think more must be better, I now have a specific strategy designed to build muscle and maintain the muscle I’ve worked so hard to develop and still reduce my fat.

One of the biggest surprises has been learning how much—and what intensity—of cardio I actually need.

For years, I thought more cardio was automatically better. It turns out that more isn’t always better, particularly when your goal is to preserve muscle while managing body fat. Excessive training, especially when combined with inadequate recovery or nutrition, can work against the very thing I’m trying to protect.

Now I monitor my heart rate during cardio and pay attention to how my body responds. I’ve learned to do less—or lighter—cardio on my weight-training days. Some days, instead of pushing myself through another hard cardio workout, I simply take a leisurely walk. I’m giving myselft permission to take the recovery time my body needs and learning that rest and recovery play a vital role in reaching my goals.

And you know what?

It’s actually easier than what I was doing before. That may be one of the most important lessons I’ve learned: you don’t have to work harder. You have to work smarter.

The scale can’t tell me how much muscle I have. It can’t tell me whether my bones are getting stronger. It can’t tell me where my fat is stored, how my blood sugar is trending, or whether the exercise I’m doing is supporting the body I want to have as I grow older.

There are other numbers worth knowing, too: your blood pressure, cholesterol and lipid levels, blood glucose or A1C, and other health markers your healthcare provider recommends monitoring.

Numbers aren’t the enemy.

Numbers are information.

Information gives us something powerful: the ability to make informed choices about our health instead of guessing, worrying, or chasing the latest promise of a quick fix.

So don’t just step on the scale.

Know your numbers. Know what they mean. And use that information to become the strongest, healthiest version of yourself you can be.

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