Why am I gaining weight while exercising?

It might seem paradoxical, but gaining weight while exercising is normal — which doesn’t make it any less frustrating. After all, you’ve been putting in the hard work at the gym, breaking a sweat, and carefully minding your diet. However, as you eagerly step onto the scale, the numbers staring back at you might not align with your expectations, adding a layer of disappointment to your dedicated efforts. 

So, why does this happen? Well, there are several reasons why this can occur. The takeaway is to don’t panic: you’re not alone, and you’re not necessarily doing something wrong. In fact, that initial weight gain might be a sign you’re on the right track. It’s time to uncover why you’re gaining weight while exercising and why that isn’t necessarily bad. 

Why are you gaining weight while exercising?

1 – You’re gaining muscle

If you’re new to strength training or just starting a new weightlifting routine, your body may respond by building muscle. Notably, muscle tissue is denser than fat, meaning that even though you might be losing fat, the muscle mass increase can contribute to a higher overall weight. This weight gain is positive, as building muscle enhances strength, metabolism, and overall health.

2 – You’re stressed out

As outlined in a 2022 review, chronic stress contributes to weight gain by disrupting the cognitive processes behind self-regulation, leading to poor food choices. How does that happen? Cortisol is a steroid hormone that helps regulate your body’s response to stress. Stress elevates this hormone and impacts others related to appetites, such as leptin and ghrelin. This alteration in your hormonal activity increases hunger, potentially leading to overeating and weight gain. 

3 – Overcompensation

Especially for those new to regular exercise, it’s common to unintentionally overcompensate for the calories burned by consuming more food than necessary. It’s simple: as you start working out, increased physical activity can trigger hunger, leading to consuming more calories than you burn. The key is being mindful of what you eat, as this is the best way to avoid consuming more calories than burned during workouts.

4 – You’re new to working out 

Working out is all about introducing your body to something new. Our bodies are intricate and remarkable machines, but still, they need time to recalibrate and adjust. Whether starting a new routine or just making changes, your body needs time to balance the adjustments. The key is patience; soon, you’ll witness positive results toward your healthy weight goal.

5 – Water retention and microtears 

Regular strenght exercise causes microtears in muscle fibres, and that’s part of the muscle-building process. These microtears cause inflammation and temporary water retention as the body works to repair and strengthen the affected muscles. Consequently, there may be a temporary increase in weight. However, it’s crucial to understand that this is a normal part of the process, and in the long term, it will benefit you and help you grow muscle and overall strength.

6 – Other health issues 

In some cases, gaining weight while exercising may hide other health issues or medical conditions. We recommend you consult with a doctor before initiating or altering exercise routines. Professional guidance ensures a safe and personalized approach to your fitness journey.