Logan Steele
Sore muscles can be caused by micro-tears in the muscle fibres, which lead to inflammation and water retention. This is a common phenomenon known as DOMS (Delayed Onset Muscle Soreness), which can cause mild to debilitating pain and a range of other symptoms, typically occurring 24-48 hours after a workout. The tearing of muscle tissue initiates an inflammatory response, with hormones causing the kidneys to retain water. This water retention can cause temporary weight gain, which typically resolves within a few days as the body restores its fluid balance. While this weight gain may be discouraging for those working out to lose weight, it is important to note that it is not indicative of increased body fat and should not be a cause for concern.
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What You'll Learn
Water retention is part of the body's healing response
Water retention is a common phenomenon after resistance training or starting a new workout routine. This is because exercising causes micro-tears in your muscles, which triggers an inflammatory response. As part of this response, the body retains water around the micro-tears to help heal them. This is why people often experience temporary weight gain after an intense workout.
Water retention is, therefore, part of the body's healing response. This process is known as delayed-onset muscle soreness (DOMS) and is characterised by muscle pain ranging from mild to debilitating, typically occurring 24 to 48 hours after a workout. DOMS can also cause a loss of strength, decreased range of motion, decreased neuromuscular function, mild inflammation, and an increase of 2 to 3 pounds or more in body weight.
The tearing of muscle tissue and the rupture of muscle cells initiate an inflammatory response that peaks 24 to 36 hours after exercise. As a result, the hormones ADH and aldosterone cause the kidneys to retain water. However, after a few days, balance is restored, and water weight is eliminated.
While water retention can be concerning for those trying to lose weight, it is important to remember that this weight gain is temporary and not due to increased body fat. In fact, as you build muscle, you may look leaner, but your weight may increase. This is because muscle is denser than fat, and per unit volume, muscle weighs more.
To track your progress effectively, it is recommended to use body measurements instead of relying solely on the numbers on a scale. Additionally, maintaining a regular exercise schedule, adhering to a balanced diet, staying hydrated, and allowing adequate time for recovery can help reduce the length and severity of temporary weight gain after intense exercise.
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Muscle inflammation causes water retention
Muscle inflammation is a common response to resistance training and challenging workouts. This inflammation is caused by micro-tears in the muscle fibres, which lead to fluid retention around the affected area. The body's inflammatory response is triggered to heal and repair the damaged muscles, resulting in temporary water retention. This process can cause a brief increase in weight, typically ranging from 1 to 3 pounds.
The tearing of muscle tissue and the rupture of muscle cells initiate an inflammatory response that peaks 24 to 36 hours after exercise. This response includes the release of stress hormones, such as cortisol, which can lead to fluid changes and water retention. The hormones ADH and aldosterone are also involved, causing the kidneys to retain water.
The degree of muscle inflammation and resulting water retention can vary depending on the length and intensity of the workout. Vigorous exercise or resistance training can lead to more significant muscle inflammation and fluid retention. Additionally, individuals who are new to exercise or specific types of exercise may experience more noticeable water retention due to increased muscle inflammation.
It is important to note that the weight gain caused by muscle inflammation and water retention is typically temporary. The body restores its fluid balance, and the inflammation and water retention subside within a few days. However, it may take longer for the body to fully repair and recover from intense or prolonged exercise routines.
While muscle inflammation and water retention are normal responses to exercise, it is essential to allow adequate recovery time and maintain a balanced diet. Overworking the muscles without proper rest can lead to prolonged or increased water retention and may even result in injury. Therefore, it is recommended to include warm-up and cool-down routines in your exercise regimen and gradually progress in intensity to minimise muscle damage and excessive inflammation.
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Water retention after resistance training
This water retention is a normal part of the recovery process and is often associated with delayed-onset muscle soreness (DOMS). DOMS typically occurs when muscles are challenged beyond what they are accustomed to, and it can cause muscle pain ranging from mild to debilitating. Other symptoms of DOMS include loss of strength, decreased range of motion, decreased neuromuscular function, and mild inflammation.
The water retention and inflammation caused by DOMS usually resolve within a few days as the body repairs the muscle tissue. The repaired muscles come back stronger, leading to improved fitness gains. While water retention may cause a slight increase in weight, it is important to note that muscle is denser than fat, so building muscle can result in a trimmer appearance even with a higher number on the scale.
To minimise water retention and the effects of DOMS, a proper warm-up before resistance training can help reduce muscle tissue damage. Additionally, focusing on good technique during workouts can also minimise tissue damage. While water retention and weight fluctuations may be concerning, they are normal responses to resistance training and part of the body's natural healing process.
Overall, water retention after resistance training is a common occurrence due to the body's inflammatory response to muscle tissue damage. This water retention is temporary and should not be a cause for alarm, as it is a natural step in the process of building stronger muscles.
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Glycogen and water retention
When you start exercising, your body experiences stress that can lead to micro-tears in your muscles. As a response to this damage, your body triggers an inflammatory response, retaining fluid around the micro-tear to try to heal it. This is why you may gain weight after a challenging workout.
Glycogen, a stored form of glucose, is kept in the liver and muscle cells as a quick source of fuel for the body. When you exercise more regularly, your body keeps reserves of glycogen in your muscles to fuel your next workout. Glycogen binds with water as part of this process, which can add 1 to 3 pounds of initial water weight gain. Each gram of glycogen stored in the body is bound to 3 or 4 grams of water.
Glycogen is the main culprit behind sudden weight fluctuations, especially during a diet. When you start a low-carb diet, you burn through your body's glycogen stores and do not replenish them. As glycogen stores are topped up by eating carbs, you can avoid this process by sticking to a lower-carb diet.
Water retention from weight training is a common response as your muscles are growing. This is not a cause for concern, and the inflammation and extra weight typically disappear within a day or so.
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DOMS and water retention
DOMS, or delayed-onset muscle soreness, is a common phenomenon marked by muscle pain ranging from mild to debilitating, manifesting 24 to 48 hours after your workout. It is caused by the tearing of muscle tissue and the rupture of muscle cells, which initiates an inflammatory response. This response peaks 24 to 36 hours after exercise, and as part of this response, the hormones ADH and aldosterone cause the kidneys to retain water. This water retention can cause a brief rise in weight, which is largely the product of water retention rather than fat.
The tearing of muscle tissue and the rupture of muscle cells are a normal part of the muscle-building process, and they can be minimised with a proper warm-up and good technique. The water retention and inflammation caused by DOMS are temporary and should go away within a day or two as your body restores its fluid balance. In the meantime, drinking water can help keep your cardiac numbers stable.
While it can be discouraging to see a higher number on the scale after working out, this weight gain is likely temporary and does not necessarily mean that body fat has increased. Your body changes physiologically when you exercise, and these changes can cause a brief gain in weight just after exercise. These changes include water retention, an increase in blood volume, and muscle inflammation.
To help your body restore its fluid balance and reduce the length and severity of temporary weight gain, it is important to keep a regular exercise schedule, adhere to a balanced diet, remain hydrated, and provide enough time for recuperation. Recovery and rest are crucial, as overtraining or inadequate recovery might cause weight gain to last longer.
Instead of focusing on the numbers on the scale, it is recommended to track your weight loss progress with 3D body measurements. Many people work out more as part of their weight-loss efforts, but after all that exertion, they may be dismayed to see a higher number on the weight scale. This is because muscle is denser than fat, so you may look leaner as you build muscle and lose fat, but you may actually weigh more.
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Frequently asked questions
Yes, muscle soreness can cause water retention. When your body is not used to exercise, new exercises can stress your muscles, leading to micro-tears and inflammation. The body's healing response includes retaining water around the inflammation and micro-tears, which can cause temporary weight gain.
The duration of water retention after a workout varies from person to person and is influenced by factors such as the length and intensity of the workout, degree of fitness, hydration levels, and nutritional choices. However, water retention typically lasts only a few days to a few weeks.
DOMS, or delayed-onset muscle soreness, is marked by muscle pain ranging from mild to debilitating, loss of strength, decreased range of motion, decreased neuromuscular function, mild inflammation, and an increase of 2 to 3 pounds or more in body weight.
To reduce water retention after a workout, it is important to maintain a regular exercise schedule, adhere to a balanced diet, stay properly hydrated, and allow for adequate recovery time.
Instead of relying solely on the numbers on a scale, it is recommended to track progress with 3D body measurements, as muscle is denser and takes up less space than fat. Additionally, observing changes in the fit of clothing can provide a more accurate representation of progress.
