Why Do Some People Gain Weight After Starting a Workout Program?
Our body may temporarily add a few pounds as it adjusts to the new demands and grows stronger.Why Do Some People Gain Weight After Starting a Workout ?

You’ve finally started your fitness journey with dreams of transforming your body. But when you step on the scale a week later, the number isn’t going down—it’s going up. What gives? Why Do Some People Gain Weight After Starting a Workout Program?? As surprising as it might sound, a slight increase in weight is completely normal when beginning a new workout program. To uncover why this happens, let’s explore the science behind it.
Summary
ToggleWhy Do Some People Gain Weight After Starting a Workout ?
When you begin exercising, your body undergoes various physiological changes. Here are the primary reasons why you may notice the scale creeping up:
1. Inflammation
Exercise stresses your muscles, leading to tiny tears known as micro-trauma. This damage triggers your body’s repair system, causing inflammation.
“Your body retains fluid around the micro-tears to aid healing,” explains physical therapist Gary Calabrese, DPT.
Since water has weight, this healing process can temporarily increase your weight. The good news? This inflammation usually subsides within a day or two as your muscles repair and grow stronger.
2. Glycogen Storage
Increased physical activity requires extra energy, which your body stores as glycogen in your muscles.
Glycogen binds with water during this process, contributing to initial weight gain. This effect is temporary and typically resolves within a few weeks as your body adjusts to your new routine.
3. Increased Hunger
Exercising often makes you hungrier. While it’s important to refuel after a workout, overeating can negate the calories you’ve burned.
“Put as much thought into your post-workout snacks as you do into your workout itself,” advises Dr. Calabrese. Opt for protein-rich and nutritious foods to prevent overeating later.
4. Muscle Gain
Muscle is denser than fat, meaning it takes up less space but weighs more. As you build muscle, the scale may show an increase even though your body looks leaner.
This muscle growth may take a few months to significantly impact your weight. However, building muscle is beneficial in the long run as it increases your resting metabolic rate—muscle burns more calories at rest than fat.
How to Measure Progress Beyond the Scale
Instead of fixating on the numbers on the scale, consider other indicators of your progress:
- Changes in how your clothes fit.
- Increased strength and stamina.
- Improved energy levels and mood.
- Body measurements using a tape measure.
Final Thoughts
Weight gain when starting a workout program can be frustrating, but it’s often a sign of positive changes happening within your body. Temporary increases in weight due to inflammation, glycogen storage, or muscle growth are all part of the process.
Remember, the scale isn’t always the best measure of success. Stay consistent with your workouts, focus on overall fitness, and trust the process to achieve long-term health and wellness benefits.
If you have concerns about your progress, consult with a healthcare provider, physical therapist, or fitness professional for guidance.