Weight Gain from Weight Training? Don't Worry Keep Lifting

By Kia Edwards

So you did it: you bought the weight training equipment and then you took the big step and started using it!  However, some of you may have noticed that your hard work has caused the scale to move in the wrong direction, or not move at all if your goal is weight loss.  Before you hurl your weights in the trash (or, in my clients’ case, at me) consider these common causes.

Muscle Mass

Gaining muscle is beneficial for many reasons. It increases your strength, metabolism and gives you a toned appearance.  Muscle is more dense than fat, and this muscle gain could cause weight gain. Five pounds of muscle will weigh the same as five pounds of fat, but five pounds of fat will take up mor e room. You may not see your progress if you only use the scale.  Use other measures such as how your clothes are fitting or if you’ve lost inches on your waist to figure out how the weight training program is working.

Nutrition Habits

Many people experience an increase in hunger when they begin a new workout regimen. Muscle tissue increases metabolism, which will cause you to want to eat.  It’s not uncommon for people to feel that they deserve a treat after a workout, but you would just undo everything you worked so hard for.  You may have to eat more, but make sure you choose low-calorie, largely unprocessed foods.  Fruits, vegetables and lean proteins such as chicken, fish and lentils will keep you on track.  And just to be clear, your jeans won’t rip if you allow yourself to have a treat every now and then, it just shouldn’t be an everyday thing.  

Water Retention

After a tough workout, your muscles experience microscopic tears. Don’t worry, your body will rebuild the muscles to be stronger than before. Increased muscle mass means an increase in the ability to store glycogen. This allows you to perform exercises for longer periods of time because the glycogen provides the necessary energy. However, glycogen storage comes along with additional water storage. According to Drs. Alan Titchenal and Joannie Dobbs, nutritionists in the Department of Human Nutrition, Food and Animal Sciences at University of Hawaii-Manoa, an additional gram of glycogen causes the body to store approximately 3 grams of water.

If I leave you with one thing, it’s that the scale doesn’t always give you a full view of what is going on in your body.  Gaining weight can be disheartening, and can throw you into a state of fury.  Don’t get discouraged — your body may be going through some great changes that you can’t see yet. If your issue is nutrition, you can people to help you improve your habits.  A better way to measure the effectiveness of your workout is to measure your body fat percentage.  Here is my final thought: keep lifting!

Kia Edwards is a certified personal trainer and nutrition specialist who lives in New York City. She studied French and Economics at Colgate University, spent 15 years as a high-level competitive gymnast and 6 years as a gymnastics coach.  Her business, La Fortesse At Home Fitness Training, helps clients get healthy with simple at home exercises and nutrition counseling. www.LaFortesse.com