Why Body Composition Matters More Than You Think

Let’s say two people weigh the exact same: 185 pounds.

One has 25% body fat, the other has 10%.

Who do you think will run faster? Lift heavier? Recover better?

It’s not a trick question.

Lower body fat doesn’t just make you look better.

It makes you perform better, too.

And the difference doesn’t have to be dramatic, even 5-10 pounds can make a noticeable impact on how you feel, move, and perform.

Don't believe me?

Next time you're at the gym, put on a 10# weight vest.

Then do some pushups, pullups, and go for a run.

You'll quickly see how dramatic a difference even just 10# can make.

Why This Matters (Even If You’re Not a Physique Athlete)

When most people hear “body composition,” they think it’s just about aesthetics, abs, muscle tone, being “shredded.”

But for anyone who trains seriously, body composition is a performance multiplier.

Here’s why:

• You carry less dead weight. Whether you're running a 5K or knocking out burpees, extra fat isn’t helping. It adds to your load without contributing to force production, speed, or endurance.

• Power-to-weight ratio improves. This one’s huge. Dropping just 5 pounds of fat can improve running times, bike splits, and even make sled pushes and wall balls feel easier.

• Hormones respond positively. Moderate fat loss often improves insulin sensitivity, inflammation, and testosterone, all of which help you train harder and recover faster.

• Your joints will thank you. Less body fat = less joint stress with every step, jump, and rep.

Even in strength sports, you’ll often see athletes perform better at lower (but still healthy) body fat levels, especially in sports with weight classes or endurance demands (like CrossFit, Hyrox, or obstacle races).

This becomes even more relevant if you're attempting to combine multiple goals at once. In Can You Build Muscle, Get Stronger, and Improve Endurance at the Same Time?, I broke down how smart training and recovery work hand in hand with your body comp.

Real-World Example

Take someone who weighs 200 pounds at 22% body fat.

That means they’re carrying about 44 pounds of fat.

Now imagine they drop to 17%, nothing too crazy, but now they’ve shed ~12 pounds of fat.

Same muscle.

Less fat. 

Less injuries.

Faster runs. 

Better recovery.

Better physique.

And yet—many people screw this up by trying to do everything at once, with no prioritization or plan. If you’re curious what that mistake looks like in real life, I wrote about it in The Most Common Mistake in Hybrid Training.

What to Do About It

Here’s how to start dialing in your body composition:

1. Track your intake for real. You don’t need to starve. But you do need to create a small, consistent calorie deficit to lose fat. Logging even for a few weeks can teach you a lot.

2. Prioritize strength training. To keep muscle while losing fat, you need to keep lifting. Keep the intensity up even in a cut.

3. Move more. NEAT (non-exercise activity thermogenesis) plays a huge role in fat loss. 8k–12k steps per day is a great target.

4. Fuel training, but not excess. Eat around your workouts. Use carbs to perform. Don’t try to train fasted every day and expect to keep strength.

5. Be patient. A small, steady drop, ~1 lb per week, is ideal for most.

The Takeaway

Performance isn’t just about your training; it’s also about the body you’re moving.

And a leaner, more muscular body (to a point) tends to run better.

Improving body composition is one of the lowest-hanging fruits for improving performance there is.

And aside from dramatically improving your performance, it will also make you look better and feel better.

So what are you waiting for? Get lean! 

And if you want a coach to guide you through it step by step, you can work with me here.

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