Your InBody sheet is a map, not a verdict. Each number tells you where you stand, but it only becomes useful once you translate it into a training decision and track how it moves over time. Here are the key values and what to do with them.
What the sheet actually is
InBody measures body composition, not just weight. A regular scale gives you one number but can't tell how much of it is muscle, fat and water. Two people at the same weight can have very different bodies and very different health risk, which is exactly why composition matters more than kilograms.
The device uses direct segmental multi-frequency bioimpedance, sending a weak current through the body and estimating each segment (arms, trunk, legs) from tissue resistance. Its real strength is tracking change over time. Studies report high correlation with DXA for fat-free mass, so treat InBody as a reliable trend tool, not an absolute gold standard. That is why one reading never tells the whole story: measure, train, re-measure.
Body fat (PBF) and visceral fat
PBF is your percentage of body fat and is more useful than weight alone. Rough healthy ranges are about 10–20% for men and 18–28% for women, who naturally carry more fat for hormonal and reproductive reasons. Athletic bands (men ~6–13%, women ~14–20%) are only a reference, and very low values are short-term, not a target for the average person.
Visceral fat is different from the subcutaneous fat you can pinch. It sits around your internal organs and matters more for health than for looks. InBody rates it on a scale where 1–9 is the healthy zone, 10–14 is slightly elevated and 15+ is the risk zone, so aim to stay under 10. Level 10 roughly corresponds to 100 cm² of visceral fat area, and higher values are linked to greater metabolic risk.
| Range | Men | Women |
|---|---|---|
| Healthy | 10–20 % | 18–28 % |
| Athletic (rough) | 6–13 % | 14–20 % |
| Visceral fat (level) | Meaning |
|---|---|
| 1–9 | Healthy zone |
| 10–14 | Slightly elevated |
| 15+ | Risk zone |
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Trainers
Muscle, and the SMM vs. LBM trap
The most common mistake is confusing SMM with LBM. SMM is skeletal muscle mass, the muscle you actually want to build. LBM and SLM (fat-free and soft lean mass) also include body water, so a rise in LBM doesn't necessarily mean new muscle, it can be swelling or retained water. When you track progress, watch SMM.
Two related values help here. Segmental analysis shows left-right or upper-lower imbalances, which usually point to technique work rather than more volume. And more active muscle raises your BMR, the energy your body burns at rest, which makes long-term weight management easier. That's a big reason strength work is a sensible base for almost any goal.
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From numbers to a plan (and how to re-measure)
This is where most guides stop and where the value actually starts. There's no universal plan, but typical findings point in typical directions. Low SMM with higher PBF usually means building a strength and functional base plus a manageable calorie deficit with enough protein. Elevated visceral fat calls for a mix of strength and conditioning, backed by sleep and food, not cardio alone. Clear segmental imbalance is a signal for technique, not more volume.
For the trend to mean anything, re-measure every 4–6 weeks under comparable conditions: measure fasted or at least 2 hours after eating, not right after coffee, skip hard training for 24 hours beforehand, hydrate the day before, and avoid measuring during menstruation. A safety note: it's not recommended for people with a pacemaker or other implanted electrical device, or during pregnancy. And a persistently high edema index or unexplained swelling belongs with a doctor, not a trainer.
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How to use InBody: the measure → train → re-measure loop
- 1
Measure your baseline
Take the first measurement under standard conditions (morning, fasted, well hydrated, not right after training). This is your reference point.
- 2
Have the results explained
Go through the numbers with someone who understands them. No single number decides anything — context and goal matter.
- 3
Train to a plan for 6–12 weeks
Pick training based on the findings (usually a strength and functional base) and give it time. Body composition changes slowly.
- 4
Re-measure under the same conditions
Repeat under the same conditions as the first time so the data is comparable. Watch the trend, not a one-off swing.
- 5
Adjust to the trend
Use the change in muscle mass, body fat and visceral fat to fine-tune training, food and recovery. Then run the next loop.
Common questions
What is a healthy body fat percentage (PBF) for men and women?
Roughly 10–20% for men and 18–28% for women. Women naturally carry more fat for hormonal and reproductive reasons, so the ranges aren't directly comparable. Athletic bands (men ~6–13%, women ~14–20%) are only a reference, and very low values are short-term, not a target for the average person.
What does visceral fat mean and what value is still fine?
Visceral fat surrounds your internal organs, unlike the subcutaneous fat you can pinch, and matters more for health than looks. InBody rates it 1–9 (healthy), 10–14 (slightly elevated) and 15+ (risk), so aim to stay under 10. Higher values are linked to greater risk of metabolic disease.
How often should I measure on InBody to see progress?
About once every 4 to 6 weeks. That's long enough for change to show and short enough to adjust your plan. The trend matters more than a single reading: SMM rising, PBF and visceral fat falling. Always compare similar time of day and conditions, or retained water will skew the numbers.
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Measure so you know what to train
Your results sheet is most useful when it turns into a decision and gives you something to check back on in a few weeks. One number never decides on its own; what matters is the context of the whole body and the direction the values are moving. Once you know what to watch, InBody stops being intimidating and becomes a simple feedback tool.
At Arena Gym we measure on the InBody 970 from around 250 CZK, and we don't hand you an unreadable table. A personal trainer reads the values in context and builds a plan from them, whether that's functional training or ARENA BASICS if you're just starting. We don't promise specific numbers, we promise readable feedback and a sensible next step.