When it comes to fitness and weight loss, one of the most common questions is: how much should I weigh for my height? It’s a question that can lead to confusion, especially when trying to compare yourself to charts or BMI calculators that don’t always reflect the full picture of health. At AB Fitness, we believe that fitness isn’t just about the number on the scale. It’s about feeling strong, healthy, and confident in your own body. That’s why understanding how weight and height interact is just one piece of the puzzle.
For years, people have been told there’s a “magic” number they should aim for based on their height. These numbers, often derived from Body Mass Index (BMI) charts, fail to consider muscle mass, bone density, and overall body composition—all of which are far more important than a number on the scale.
At AB Fitness Personal Training, we take a different approach. Instead of obsessing over an arbitrary number, we focus on strength, muscle-to-fat ratio, and overall fitness. Because at the end of the day, the scale doesn’t tell the full story of your health.
The Myth of the “Ideal Weight”
For decades, BMI and generic weight charts have been used to define “healthy weight.” But these numbers don’t account for the key difference between muscle and fat.
🔴 Example:
- A lean, muscular athlete might be labeled ‘overweight’ based on BMI, even though they have very little body fat.
- A person with low muscle but high body fat might fall into a ‘normal’ weight range, even though their health risks are higher due to poor body composition.
This is why we focus on body fat percentage, not just weight.
What’s a Healthy Weight & Body Fat Percentage for Your Height?
While weight can be a rough guide, body fat percentage is a better indicator of health. Here’s a breakdown of healthy weight ranges based on height and corresponding body fat percentages for men and women:
For Women:
| Height | Healthy Weight (lbs) | Ideal Body Fat % |
|---|---|---|
| 5’0” – 5’3” | 95 – 120 lbs | 18 – 28% |
| 5’4” – 5’7” | 110 – 140 lbs | 18 – 28% |
| 5’8” – 5’11” | 125 – 160 lbs | 18 – 28% |
| 6’0” and above | 150 – 185 lbs | 18 – 28% |
For Men:
| Height | Healthy Weight (lbs) | Ideal Body Fat % |
|---|---|---|
| 5’0” – 5’3” | 110 – 135 lbs | 10 – 18% |
| 5’4” – 5’7” | 125 – 160 lbs | 10 – 18% |
| 5’8” – 5’11” | 140 – 180 lbs | 10 – 18% |
| 6’0” and above | 160 – 210 lbs | 10 – 18% |
🚨 Why Body Fat % Matters More:
- Women naturally carry a higher body fat percentage than men due to hormonal and physiological differences.
- Athletes or strength-trained individuals can be heavier than these ranges but still lean and fit due to higher muscle mass.
- Anything above 30% for women and 20% for men starts to increase health risks like diabetes, heart disease, and metabolic disorders.
Body Composition: Why Muscle-to-Fat Ratio Matters More Than Weight
1. The Scale Doesn’t Tell You Everything
Weight alone can’t tell you how much of your body is muscle versus fat. Two people can weigh 150 lbs, but their bodies can look completely different depending on their muscle-to-fat ratio.
💪 Example:
- Person A: 150 lbs, 18% body fat → Strong, lean, and toned
- Person B: 150 lbs, 35% body fat → Less muscle, more fat, higher health risks
This is why the scale alone is misleading. Instead of fixating on your weight, focus on building muscle and reducing body fat.
2. More Muscle = Faster Metabolism
Muscle is metabolically active, meaning the more muscle you have, the more calories your body burns—even at rest.
❌ If you only focus on weight loss without strength training, you might lose muscle too. This can slow your metabolism and make fat loss harder long-term.
✅ When you build muscle, your body burns more fat naturally, even when you’re not working out.
3. Strength & Performance Over the Scale
At AB Fitness, we train our clients to get stronger, move better, and feel more confident—not just hit a random number on the scale. Strength and body composition should be the priority, not just dropping weight.
How AB Fitness Helps You Focus on Strength, Not Just Weight
At AB Fitness in Massapequa, our expert trainers help you build lean muscle, lose fat, and improve your overall health through a customized training approach.
Why Our Coaches Are the Best:
✔️ Nationally Accredited Certifications – Every trainer at AB Fitness is certified by top organizations, ensuring the safest and most effective training.
✔️ Over 1,000+ Sessions of Hands-On Experience – Our team has helped hundreds of busy adults (ages 40+) build strength, lose fat, and stay pain-free.
✔️ Experts in Injury Prevention & Rehab – If you have joint pain, old injuries, or mobility issues, we modify your program so you can train pain-free.
✔️ Personalized Training – Every client gets a program tailored to their body type, fitness level, and goals.
Unlike big-box gyms, our small group personal training model ensures hands-on coaching, real-time form corrections, and a supportive environment where you can thrive.
Forget the Scale—Let’s Focus on Strength & Long-Term Results
What if you stopped obsessing over a number and started focusing on:
✅ Getting stronger every week
✅ Feeling more confident in your body
✅ Building lean muscle & burning fat efficiently
✅ Improving your health and performance
That’s what we do at AB Fitness. We help you train smarter, not longer, so you can see real progress without wasting time.
Ready to Focus on Your Health, Not Just the Scale?
If you’re tired of spinning your wheels in the gym, frustrated with the scale, or unsure how to build muscle and burn fat the right way—we’re here to help.
At AB Fitness, our expert trainers are nationally certified with over 1,000+ sessions of hands-on experience helping busy adults (ages 40+) build strength, lose fat, and train safely—even around past injuries. We take a personalized approach to fitness, ensuring that every session is tailored to your body type, fitness level, and goals.
We offer small group personal training sessions at three convenient Long Island locations:
📍 AB Fitness East Meadow: 514a East Meadow Ave, East Meadow, NY 11554
📍 AB Fitness Massapequa: 4150c Merrick Road, Massapequa, NY 11758
📍 AB Fitness Oyster Bay: 5 Shore Ave, Oyster Bay, NY 11771
📞 Call us today at 516-303-9157 to schedule your FREE Tour and take the first step toward getting stronger, feeling healthier, and building a body you’re proud of.