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Have you recently embarked on a strength training journey, only to find the number on your scale edging upwards rather than spiraling down? If yes, you might be finding yourself a bit puzzled and even frustrated. However, there's no need to fret; there's a science behind it that we're going to explore today. Let's delve into the reasons for weight gain after starting strength training.

What is Strength Training?

Strength training, often known as resistance training, is a form of physical exercise that uses resistance to induce muscular contraction, resulting in improved strength, endurance, and size of skeletal muscles. It typically includes weightlifting and bodyweight exercises, designed to improve muscle tone and core strength.

The Weight Gain Paradox

As counterintuitive as it might seem, it is common for individuals to experience weight gain when they first start strength training. Despite following a regimented workout plan and a well-balanced diet, the numbers on the scale might be on an upward trend. However, there are compelling reasons for this seemingly paradoxical phenomenon.

1. Increased Muscle Mass

The first and most common reason for weight gain after starting strength training is an increase in muscle mass. Muscle is denser and takes up less space than fat. As you start to lift weights, your body begins to build muscle, while simultaneously burning fat. This process leads to an increase in muscle mass and a decrease in fat cells, which can result in weight gain.

2. Muscle Inflammation and Repair

Strength training, particularly at the beginning, can lead to microscopic damage to the muscle fibers, prompting an inflammatory response. This process results in temporary fluid retention as the body heals, leading to a slight increase in weight. As your body becomes accustomed to the new routine, the inflammation decreases, and so does the water weight.

3. Glycogen Storage

When you start strength training, your muscles need more fuel to sustain the added exertion. This fuel comes in the form of glycogen, which is stored glucose. As your muscles store more glycogen, they also retain water, since glycogen binds with water molecules. This increased water retention may cause a slight increase in weight.

Deciphering Weight Gain and Fat Loss

A common misconception is that weight gain equates to fat gain. However, in the context of strength training, this is typically not the case. It's crucial to differentiate between gaining weight and gaining fat. As mentioned earlier, the weight gain that accompanies the start of a strength training program is often attributable to an increase in muscle mass and temporary factors like inflammation and glycogen storage.

To get a more accurate assessment of your fitness progress, consider tracking body composition changes instead of solely focusing on the scale. Measurements like body fat percentage, waist circumference, and how your clothes fit can offer more insight into whether you're gaining muscle and losing fat.


Weight gain when starting strength training is a common occurrence and not something to be unduly worried about. It's a reflection of positive changes happening in your body, including muscle growth and improved energy reserves. Remember, the ultimate goal of strength training isn't necessarily to lose weight, but to improve your overall body composition, strength, and health. So, keep lifting, stay consistent, and most importantly, be patient with your body. It's on its way to becoming stronger and healthier. Come see us for your next step!

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