The Truth About Gaining Weight After Exercise

So you’ve committed to a workout routine, feeling energized and motivated. You hit the gym, dominate that yoga class, and conquer that run.

Despite your commitment, the scale reveals a number that leaves you feeling perplexed and questioning your progress.

 

There’s no need to despair! Let’s uncover the reasons why your weight might temporarily increase after starting exercise, and why this shouldn’t be a cause for discouragement.

 

 

Building Muscle Matters

 

Muscle tissue is denser than fat tissue, meaning the same weight of muscle occupies a smaller volume compared to fat.

So, as you exercise and build muscle, you’re essentially trading jiggly fat for more compact muscle tissue. As a result, the number on the scale might increase, even while you’re actually losing fat and becoming healthier.

 

Water Retention is Real

 

Exercise, especially intense workouts, can cause microscopic tears in your muscle fibers. This fluid retention is a natural part of how your body repairs the micro-tears in your muscles after exercise. This temporary water retention can show up as a few extra pounds on the scale.

 

Glycogen Stores Up

 

Carbohydrates are stored in your body as glycogen, mainly within your muscles and liver. When you start exercising regularly, your body smartly increases its glycogen stores to fuel your workouts.

 

This additional glycogen, along with the water it binds to, can contribute to a slight weight gain.

 

Don’t Ditch the Scale, But Don’t Obsess Over It

 

The scale can be a useful tool, but it doesn’t tell the whole story. Here are some better ways to track your progress:

 

Body composition analysis: To get an estimate of your body fat percentage and muscle mass, check if your gym or local fitness center offers bioelectrical impedance analysis (BIA) scans.

 

Progress photos: To see how your body is changing, even if your weight remains constant, take photos from different angles periodically and compare them.

 

How your clothes fit: Looser-fitting clothes are a wonderful indicator that you’re making progress!

 

Increased strength and endurance: Can you lift heavier weights or run for longer distances? These are fantastic indicators of your fitness improvements.

 

 

Focus on how you feel. Do you have more energy? Are you sleeping better?

 

These are great signs that your hard work at the gym is paying off. Creating a healthy body is a long-term endeavor that requires patience and commitment.

 

Trust the process, celebrate your non-scale victories, and enjoy the journey towards a fitter, stronger you!