What to Expect at Your First Body Composition Assessment

Jorge Silva · 2026-05-31

If you've booked a free assessment with us and you're wondering what 60 minutes in the door actually looks like, here's the play-by-play. No surprises.

Minute 0–10: paperwork + InBody scan

You'll fill in a one-page intake (medical history, injuries, training history). Then we put you on the InBody 580 — a four-electrode bioimpedance scanner that gives us your body fat %, muscle mass, segmental analysis (left arm vs. right arm, etc.), visceral fat level, and a baseline number for everything we'll track at the next assessment four months from now.

The scan takes about 20 seconds standing on the machine holding two handles. Wear lifting shoes you can take off easily. Skip the morning workout and the heavy meal in the two hours before. Coffee and water are fine.

Minute 10–25: movement screen

We run a 7-test mobility screen — overhead squat, single-leg balance, shoulder reach, hip flexor length, ankle dorsiflexion, thoracic rotation, and a basic core endurance hold. You don't need to be flexible. We're mapping where you are, not testing whether you pass.

The output of this part of the assessment is the list of warm-ups and accessory work the coach will program into your first six weeks.

Minute 25–45: goal conversation

This is the longest part of the session and the most important. We're trying to answer four questions:

• What does success look like for you in 16 weeks?
• What does your weekly life actually allow (kids, work, sleep)?
• What's your history with training — what's worked, what hasn't?
• What are you willing to be coached on, and what's off-limits?

The last question is more important than people expect. If you're not willing to change your nutrition, we're not going to fight you about it — but we also won't promise you a result that requires nutrition changes. Honesty here saves you 12 weeks of frustration.

Minute 45–60: plan walkthrough

The coach sketches your week-one program in front of you. You leave knowing exactly what your first three sessions look like, what days you're training, who your coach is, and what the weekly billing is.

You'll also leave with the InBody printout. Keep it. The next assessment 4 months out compares against this baseline.

What you don't need to bring

• Gym clothes for working out (this is an assessment, not a session)
• Cash for anything — assessments are free
• A specific fitness level. Beginners welcome.

If you haven't booked yet, claim your spot here — a coach reaches out on WhatsApp within an hour to confirm the time.