How to Understand Your DEXA Scan: A Warrior's Guide to Bone Health

Your bones work hard 24/7 holding you up, protecting your organs, and storing the minerals your body needs to function. And if you're a woman in midlife, paying attention to bone health is one of the most powerful things you can do for your future self.

That's why we designed the YVO Warrior Vest to be your bone-boosting companion. Research suggests that wearing weighted vests during weight bearing exercises can actually help keep your bones strong, maybe even making them denser. 

For example, a five-year study showed that postmenopausal women who did weighted jumps three times a week kept their hip bone density, while those who skipped the vest lost 3-4%. Another study found that older women who used a weighted vest while walking, climbing stairs, and lifting weights actually increased bone density in the femoral neck, which is a super important and easily fractured part of the hip.

Every YVO Warrior Vest comes with a free DEXA scan through BodySpec so you can see where your bone health stands and track your progress. We spoke with two experts to break down what a DEXA scan actually tells you.

What does a DEXA scan measure?

A DEXA scan (short for dual-energy X-ray absorptiometry) measures the mineral density in your bones, especially at the spine and hips where fractures are most common. It tells you how strong your bones are by comparing your results to established reference points.

"It is considered the gold standard for bone health because of its high accuracy, noninvasive nature, and standardization with WHO data," says Dr. Mia Kazanjian, a breast and body radiologist.

Jaqueline Gavino, MPH, CHES®, Lead Exercise Physiologist at the Pritikin Longevity Center, adds that DEXA goes beyond bones. "It also gives valuable information about your body composition by letting you know how much muscle mass you have, [and your] fat distribution, including visceral fat."

When to get a DEXA scan

Bone mass peaks by the time you hit about 18 years old, and can start to decline slightly in your mid-20s. Despite that, the U.S. healthcare system marks age 65 for getting a baseline DEXA scan, though screening can start earlier if you have risk factors like early menopause, a history of fractures, long-term steroid use, or thyroid disorders. Dr. Kazanjian notes that women at higher risk should be screened by at least age 50.

However, research shows that bone loss speeds up dramatically right before, during, and after menopause. You can lose roughly 5-8% of your bone density during this time, specifically in vulnerable areas like your spine and femoral neck. Since perimenopause can start as early as your 30s, it can be worth peace of mind to get a scan much earlier than that traditional 65 year benchmark.

Depending when you get your scan, if your results are normal, you may not need another scan for several years. If it shows you have bone loss, follow-up scans are typically done every one to two years.

What is a healthy DEXA scan t-score range?

When your results come back, the most important number to focus on is your T-score, which compares your bone density to that of a young healthy adult when bone mass is stable and at its peak (usually 20s-30s).

Here's what the numbers mean:

• +1 to −1 is considered normal
• −1 to −2.5 indicates osteopenia, meaning bone density is lower than ideal
• −2.5 or lower indicates osteoporosis, a condition where bones have become significantly weakened

Your results may also include a Z-score (included with BodySpec) which compares your bone density to people your own age. Gavino explains that these are "more helpful in younger individuals" and aren't as big of a deal for postmenopausal women.

Dr. Kazanjian also points out the FRAX score, which estimates your chances of a major fracture at the hip, spine, forearm, or shoulder over the next 10 years. "This is key because someone at high risk may require lifestyle alterations and treatment," she explains.

Reframe osteopenia as an opportunity

A lot of women hear "osteopenia" and feel scared, but both experts say while that reaction is understandable, it's unnecessary.

"I tell women with osteopenia not to panic, and that it's great that we have identified it because we can do something about it to prevent osteoporosis," says Dr. Kazanjian. Osteopenia is very common, she adds, affecting about 30-50% of people over age 50, with more women being diagnosed than men. 

Gavino frames it as a window of opportunity. "This is when strengthening the muscles becomes a priority," she says, since muscle strengthening activities also help preserve and build bone mass. She recommends sticking with weight bearing activity, getting enough protein and calcium, keeping alcohol to a minimum, and being mindful of potential fall risks at home.

What else does a DEXA scan test for?

DEXA scans also reveal your body composition, including lean muscle mass, fat mass, and visceral fat (the deep fat stored around your organs). Visceral fat is the kind linked to higher risk of heart disease, type 2 diabetes, and systemic inflammation.

"Hormonal shifts accelerate muscle and bone loss simultaneously," says Gavino, so tracking your muscle mass is especially important after menopause. Understanding your body composition gives you a clearer picture of your overall health, well beyond what the number on a scale can show.

Build strength to support your bones

Here's where it gets exciting, because weight bearing exercise and strength training can influence what shows up on future DEXA scans. In other words, you have the power to change your bone health.

"The stress of the strength training stimulates new bone formation in the target areas," Dr. Kazanjian explains. When you challenge your muscles against resistance, it creates a healthy tension on your bones. This actually signals your body to build more bone and slow down bone loss. 

"Progressive resistance training is one of the best ways to keep your bones strong, especially in your hips and spine," Gavino agrees, adding that you need to stick with it for the best results. She says that weighted vests are a great tool for this, so long as you've got good posture and you're adding weight slowly over time.

In fact, one study with postmenopausal women who had sarcopenia (major muscle loss) found that doing light load, high-speed lower body exercises while wearing a weighted vest boosted their pelvic bone density by about 1.6% in just six weeks. In another study, a mix of exercises with vests up to 15% of body weight helped reduce the signs of bone breakdown while building strength and lean muscle.

As Gavino puts it, the main things that make your bones adapt and get stronger are mechanical load and consistency, so being sure to use your YVO weighted vest regularly, adjusting the weight over time is a fantastic way to support your bone health.

How to improve your DEXA scan results

If you just got your first DEXA scan and want to take action to improve things for next time, both experts recommend starting here:

Move with intention. Aim for about 150 minutes of moderate-intensity activity per week. Resistance training two to three times a week is especially important for bone and muscle health. Walking counts, and adding a weighted vest can increase the challenge as your strength builds. Try our weighted vest bench workout on your next walk.

Fuel your body well. Focus on calcium and vitamin D from whole food sources. Dr. Kazanjian recommends a Mediterranean-style diet and notes that calcium and vitamin D should go together to be most effective.

Prioritize recovery and reduce toxins. Aim for about seven hours of sleep per night. Both experts recommend limiting alcohol and avoiding smoking.

Talk to your clinician. A strength training program tailored to your body and lifestyle is a great next step.

Your DEXA scan is a snapshot in time, and what you do after you see those numbers is what matters most. Every walk, rep, and intentional choice to move is an investment in stronger bones and a healthier future.

Carry power!

Disclaimer: This article is for educational purposes. Always consult a healthcare professional before starting a new exercise routine.