Logan Steele
It is common to experience weight gain after working out, which can be disheartening when trying to lose weight. This weight gain is usually temporary and is often due to water retention and inflammation as the body repairs muscle fibres. The body also stores more glycogen after a workout, and for each gram of glycogen, the body retains three grams of water. This can result in a slight increase in weight. In addition, as you build muscle, it is possible to gain weight, as muscle weighs more than fat. However, muscle takes up less space than fat, so you may notice your clothes fit better, even if the number on the scale increases.
| Characteristics | Values |
|---|---|
| Weight gain after working out | Muscle fiber inflammation, muscle glycogen and water weight gain, and over time, muscle mass gain |
| Muscle soreness | Delayed-onset muscle soreness (DOMS) |
| Weight gain due to muscle soreness | Temporary water weight gain, lean muscle mass gain |
| Water retention | 1 to 3 pounds of initial water weight gain |
| Muscle weight vs fat weight | Muscle weighs more than fat |
| Tracking progress | Body measurements instead of numbers on the scale |
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What You'll Learn
Water retention and inflammation
When you exercise, your muscles undergo micro-tears or trauma, which causes an inflammatory response. This response peaks 24 to 36 hours after exercise and is characterised by the release of hormones, including cortisol, ADH, and aldosterone. These hormones cause the kidneys to retain water, leading to water retention and temporary weight gain. The good news is that this extra weight typically disappears within a day or so, and the repaired muscles come back stronger.
Glycogen, which is a form of carbohydrate that your body stores in the liver and muscles, also plays a role in water retention. Glycogen binds with water, and when you start a new workout routine, your body stores more glycogen and water to fuel your muscles and adapt to the increased demands. This can lead to initial water weight gain, but this effect is usually short-lived and should normalise within a few days to a few weeks.
Additionally, proper nutrition and hydration are crucial for reducing inflammation and water retention. A balanced diet that includes whole, unprocessed foods can provide your muscles with the necessary nutrients for recovery and help reduce inflammation. Staying well-hydrated can also aid in muscle recovery and proper fluid balance in the body.
To summarise, water retention and inflammation are natural physiological responses to exercise and muscle soreness. They are part of the body's recovery process, and while they can lead to temporary water weight gain, this effect is usually short-lived and should resolve within a few days to a few weeks.
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Muscle mass gain
Gaining muscle mass is a slow process that can take several months or even years. To build muscle mass, you need to eat more and stimulate muscle growth through exercise. Weight training and strength training are the most effective ways to build muscle mass. When you do extreme exercises like weightlifting, your muscle fibres undergo trauma, or what is called muscle injury. In response, your body activates satellite cells that attempt to repair the damage by joining together, increasing the muscle fibre.
To build muscle, you need to consistently challenge your muscles. Try lifting weights that tire your muscles after 12 to 15 repetitions. You should also incorporate cardio into your routine, as aerobic exercise can help build muscle when performed at the right intensity, duration, and frequency. Scientists recommend exercising at an intensity of 70 to 80 per cent heart rate reserve with sessions lasting 30 to 45 minutes, four to five days a week.
Compound exercises that work different muscles in one movement are also great for building muscle mass. Examples include squats, deadlifts, and lunges, which are particularly effective for building leg muscles. It is important to allow at least 48 hours between sessions for muscle recovery.
Men over the age of 30 tend to lose 3 to 5 per cent of their muscle mass per decade, with testosterone levels gradually declining after 40, making it harder to build and maintain muscle. For this reason, older men should focus on leg muscles, which are involved in many daily functional movements like squatting and climbing stairs. They should also do fewer repetitions with heavier weights to gain the most muscle.
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Glycogen and water weight gain
When you start a new workout routine, it is common to experience weight gain instead of weight loss. This is due to several factors, one of which is related to glycogen and water weight gain.
Glycogen is a stored form of glucose, which your body holds in your liver and muscle cells to use as a quick fuel source. For every gram of glycogen stored in your body, there are 3 to 4 grams of water bound to it. Therefore, when your body's glycogen stores are full, you will also experience weight gain from the water bound to the glycogen. This is known as water weight.
Water weight is the water stored in the cells of the body, specifically in the context of dieting and fitness. It is important to note that water weight gain is not necessarily a bad thing. For people who want to appear lean and defined, water weight can be undesirable as it may cause them to look more "full" or "puffy". On the other hand, for high-performance athletes, having full glycogen stores is beneficial as it provides the energy needed to power through strenuous physical activities.
Glycogen stores are topped up by eating carbohydrates. Therefore, consuming a large amount of carbohydrates, such as during a pizza or pasta binge, will fill your body's glycogen reserves and lead to water weight gain. This is why athletes often carbo-load before an endurance event, although this practice has fallen out of favor due to the potential for digestive issues and excess water weight.
It is important to note that water weight gain due to glycogen stores is usually short-lived. According to Dr. Gary Calabrese, the inflammation and extra weight that occur after a challenging workout typically disappear within a day or so. Additionally, the "repaired" muscles come back stronger, leading to fitness gains. Therefore, while glycogen and water weight gain may cause an initial increase on the scale, it is not a true indicator of unhealthy weight gain and is simply a natural part of the body's physiological process.
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Micro-tears in muscles
When you start a new workout routine or engage in intense resistance training, your muscles experience stress and tension. This can lead to micro-tears in the muscle fibres, which are essentially small muscle injuries. In response to this damage, your body activates its internal repair system, triggering inflammation around the micro-tear to promote healing. This inflammation can lead to fluid retention, which may temporarily increase your weight.
The process of repairing and adapting to micro-tears is called hypertrophy. As the body repairs the damaged muscle fibres, it sends good nutrition and blood to the area, leading to muscle growth. Over time, with proper exercise and rest, these micro-tears can accumulate and result in increased muscle mass. However, it is important to note that exercise alone is not enough to increase muscle mass. A balanced diet that includes lean protein and adequate rest between workouts are also crucial factors in muscle growth.
While micro-tears are typically associated with muscle soreness and growth, it is important to understand that they can also occur in other parts of the body, such as tendons, bones, ligaments, and even the skin. These micro-traumas can cause low-level inflammation that may go unnoticed but can lead to more serious conditions if not allowed proper healing time. Additionally, while muscle soreness may be an indicator of micro-tears, it is not always consistent with muscle growth. Eccentric contractions, for example, can cause increased muscle damage without necessarily resulting in greater hypertrophy compared to concentric contractions.
In conclusion, micro-tears in muscles are a natural occurrence during intense physical activity, and they play a role in muscle growth and repair. However, it is important to approach any new workout regimen with caution and a holistic understanding of the body's needs, including proper form, rest, and nutrition.
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Temporary weight gain
It is common to experience temporary weight gain when you begin a new workout regimen. This is due to several factors, including muscle inflammation, water retention, and increased muscle mass.
Firstly, muscle inflammation plays a significant role in temporary weight gain after working out. Exercise, especially weight training, damages muscle tissue, leading to a condition called exercise-induced muscle damage (EIMD). This damage triggers an inflammatory response in the body, resulting in fluid build-up around the affected area. The fluid retention is the body's natural healing mechanism, but it can temporarily increase your weight.
Secondly, water retention is another factor contributing to temporary weight gain. When you exercise, your body loses glycogen, which is the stored form of glucose used for energy. To replenish glycogen stores, your body retains water, as each gram of glycogen binds with three grams of water. This water retention can lead to a slight increase in weight, which is typically short-lived and should normalize within a few weeks to a month.
Additionally, as you start working out and building strength, you will gain muscle mass. Over time, this increase in muscle mass can lead to weight gain, especially if you are participating in strength training workouts and consuming adequate protein. However, it is important to note that muscle weighs more than fat, and building muscle can lead to a leaner and more fit body.
It is also worth mentioning that muscle soreness is a common side effect of working out and can be an indicator of EIMD. Delayed-onset muscle soreness (DOMS) typically occurs a day or two after your workout due to the inflammation and repair process happening in the body. This soreness is a normal part of the recovery process, and the weight gain associated with it is usually temporary.
While seeing an increase in weight when you're working out can be discouraging, it's important to remember that it's often a normal and temporary occurrence. Instead of solely relying on the scale, consider tracking your progress through body measurements, as they can provide a more accurate representation of the changes in your body composition.
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Frequently asked questions
Yes, muscle soreness can cause a slight increase in weight. This is due to water retention and inflammation, which are part of the body's natural healing response to the micro-tears in muscle fibres caused by exercise. This weight gain is usually temporary and will disappear within a few days.
While it is normal to experience water retention and inflammation after a workout, there are some things you can do to minimise weight gain. Staying hydrated, for example, can help to reduce water retention. It is also important to refuel with nutritious foods that support muscle repair and recovery.
Muscle soreness typically lasts for a few days, but it can sometimes persist for up to two weeks, especially if you are new to working out or have increased the intensity of your workouts.
Muscle soreness is a sign that your body is adapting and getting stronger. The repair process allows muscles to grow and get stronger, leading to increased muscle mass and improved physical performance.
