I lifted three times a week throughout and still lost lean mass. Not as much as I expected to, but the idea that training prevents it entirely is not what my scan says.
If you are tracking this properly: same scanner, same time of day, same hydration, at least six months apart, and read grip strength or a lift number alongside it. Function is the outcome; the scan is the proxy.
What I actually want to know is whether resistance training and protein change the ratio or only the absolute amount.
Numbers rather than impressions, if you have them.
Short answer first, then the reasoning. There is also a quality change that the scan cannot see. Weight loss shifts fiber-type distribution toward Type I and improves mitochondrial density and insulin-stimulated glucose uptake per fiber — so the muscle you keep is metabolically better even though there is less of it. That does not make the loss irrelevant, but it explains why function often holds up better than the number suggests.
That is the short version; the long version is somebody else's post.
Dr.SleepRoch said:There is also a quality change that the scan cannot see.
Agreed on the ranges, with the condition that a single DEXA is not a measurement, it is one draw from a distribution. Hydration status moves the lean compartment by a kilogram or more between scans, so any comparison of scans done at different times of day or different hydration states is noise.
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View ResultsJessicaM_2024 said:I lifted three times a week throughout and still lost lean mass.
This matches mine closely enough to be worth saying so. The intervention that works is boring and well evidenced: resistance training two to three times a week at a genuine effort, protein at 1.4 to 2.0 g/kg of reference body weight, and not making the deficit larger than the training can support. Cardio does not protect lean mass and in a deep deficit competes with recovery.
Adding the clinical framing, because it changes how the question reads.
OMG yes. lean mass + resistance training is the combo. Can confirm.