You’ve been working hard and sticking to your exercise routine. However, you’ve noticed something strange: the scale shows an increase in weight instead of a decrease. What’s going on?
There are several factors that could lead to weight gain despite regular workouts. This can be disheartening, especially if losing weight is one of your fitness objectives. However, it’s typically not a reason to worry. A few small tweaks to your routine might help you manage weight gain.
What leads to weight gain from exercising?
There are a few reasons why you might see an increase in weight even when you’re consistently working out.
1. Increased muscle mass
When you exercise, your muscle fibers experience tiny tears. While this may sound concerning, it’s actually beneficial. After your workout, your body focuses on repairing these tears, which helps your muscles grow larger and stronger.
So, even if you’re shedding fat, you could be building muscle at the same time. You might feel leaner, even if the scale shows a higher number.
“The scale doesn’t tell the entire story,” says exercise physiologist Christopher Mohr, PhD, RD. “Muscle and fat occupy different volumes, so they appear quite different on the body.”
Christopher emphasizes that your overall body composition, including body fat percentage, is more significant than your weight alone. While measuring body fat can be tricky, some advanced scales can provide a rough estimate. For a more precise measurement, you can opt for a body scan at a clinic.
However, none of these methods gives a complete view of your overall health and fitness.
2. Post-workout inflammation
The tiny tears in your muscles can also lead to temporary inflammation after exercising. “This is normal and completely healthy,” Christopher explains. You might experience fluid retention post-workout as your body works to heal, which can result in temporary water weight gain. Any increase on the scale is usually slight and short-lived.
Weighing yourself regularly can be a useful part of your weight-loss journey. Christopher recommends avoiding a weigh-in right after your workout. Instead, aim to weigh yourself at the same time each day. “First thing in the morning, before exercising, eating, or drinking anything keeps things on a level playing field,” Christopher explained.
If you find yourself becoming overly fixated on the number on the scale, consider reducing how often you check your weight.
3. Supplement use
You might believe that supplements are essential for achieving your fitness goals. This could lead you to add an extra scoop of protein powder to your morning smoothie or pick up a pre-workout drink on your way to the gym.
However, pre-workout supplements are not approved by the FDA, and their ingredients can differ significantly between brands. Some may contain more calories—often from added sugars—than you realize. Common ingredients like creatine can also lead to temporary water retention.
Most people do not require pre-workout supplements, as they can obtain sufficient performance-enhancing nutrients from a balanced diet. It’s best to stick to whole foods unless you are an athlete with a demanding training regimen or your doctor recommends supplements for a specific medical issue. This approach will make it easier to manage your diet and achieve your body-composition goals.
4. Workout plateau
Picture this: you’ve been exercising regularly for weeks and noticing a steady decline on the scale. Suddenly, your progress comes to a standstill, even though your workout routine and diet remain unchanged. This phenomenon is known as a workout plateau. It happens when your body adapts to your exercise regimen and requires less energy to sustain your efforts, resulting in fewer calories burned than before.
“Plateaus are normal,” said Seren Grant, Co-Founder at HELLOVEIN Medical. “Your body adjusts to what you’re doing, so the scale could stall for a week, a month, or even longer.”
That doesn’t mean you should give up, but you might need to embrace new challenges, like increasing the intensity or duration of your workouts. “Change your routine, try out some new exercises, or make slight adjustments to your diet to ensure your body doesn’t adapt too much to your current regimen,” Seren Grant suggested.
5. Diet changes
Regular exercise and balanced meals are essential lifestyle adjustments for effective weight loss.
You can spend hours at the gym, but if you don’t modify your diet, you might end up gaining weight. Many weight-loss diets focus on calorie restrictions that can be harmful and difficult to sustain. For instance, a low-calorie diet might lead to muscle loss instead of fat loss. Losing muscle mass can make it easier to regain any weight you’ve shed.
Exercise can also boost your appetite, which might lead you to eat more than you normally would. Consuming empty calories from processed foods like energy bars, sugary cereals, and soda can contribute to weight gain.
Finding the right nutrition plan to align with your weight-loss goals can be challenging. You may need to reduce your daily calorie intake, but you don’t have to meticulously track every bite you take, nor should you resort to overly restrictive diets. Consider these healthy strategies to ensure you’re getting the calories you need:
- Monitor how your workouts influence your appetite and mood
- Incorporate more lean proteins, fruits, vegetables, and whole grains into your meals
- Cut back on processed foods and sweets
- Use a meal planner to focus on balanced, nutritious meals
When should you be concerned about weight gain from exercising?
Exercising itself doesn’t lead to weight gain. Gaining lean muscle mass can add a little to your weight, and that’s a positive outcome. If other factors are causing weight gain, such as dietary changes, excessive supplement use, or not pushing your body enough, you can easily make adjustments to get back on track.
Most experts will advise you to shift your focus away from the scale and pay attention to other signs of progress. “The most important factor is how you feel,” Seren Grant noted. “Do you feel better? Are you stronger and more energetic? If so, these are excellent indicators that you’re heading in the right direction.”
If you’re exercising regularly and making other lifestyle changes but still gaining weight, it’s a good idea to consult your doctor. They may offer additional advice or investigate other factors that could be hindering your progress, such as underlying health issues like hypothyroidism or the effects of your medications.
But don’t lose hope. “Consistency and a holistic approach to health are the true keys to long-term success,” Seren Grant emphasized.