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Is weight gain common after working out? -

Yes, weight gain after working out can be a common occurrence that is completely natural, and even to be expected.

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Is the weight gain permanent? -

Usually, no, the weight gain you'll experience is likely only a temporary issue. The following slides will list some reasons this may be happening to you.

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Muscle weight gain -

When you start exercising or working out, you'll likely gain at least a bit of muscle.

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How much muscle will I gain? -

Exactly how much muscle you'll gain will depend on the diet you choose as well as the types of workouts you do. However, any increase in physical activity will likely produce at least some strength and muscle mass improvements.

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Strength training -

If you're doing strength training and consuming adequate protein then you're more likely to see significant increases in muscle mass.

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Do genetics play a role? -

Yes, genetics play a role in how much muscle mass you gain once you start exercising.

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What role do muscles play? -

Count yourself fortunate if you're someone who gains muscle mass easily. Muscles help to shape bodies that are strong and healthy.

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Muscle looks leaner than fat -

While a pound is a pound, muscle and fat, of course, look different. The pound of muscle will appear leaner and more toned while a pound of fat has a larger volume.

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Working out regularly -

If you're someone who works out regularly, it's definitely possible that you'll lose inches but not weight.

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Who is more prone to water weight? -

Water retention can also cause temporary weight gain. People who experience pre-menopause are especially prone to these body-weight fluctuations due to changing hormones.

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Menstrual cycles -

If you have periods or menstrual bleeding, then you may notice some bloating immediately before and during your time of the month. While exercise can help reduce the symptoms, you may still see an increase on the scale.

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Related studies -

Studies show that fluid retention is highest on the first day of your period and lowest during the middle phase of your cycle.

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Sodium intake -

Another common reason you might gain weight even after exercising is an increase in sodium. If you consume high-salt foods it can cause you to weigh more.

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Salty foods and their impact -

Studies have shown that after you eat salty foods, it's likely your water intake will increase but your urine output won't necessarily increase alongside it.

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What if I don’t add salt to my foods? -

It's important to remember that even if you aren't adding more salt to your food, it could still be there. Processed foods and beverages, for example, contain lots of sodium that you might not expect.

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Could the workout itself be causing weight gain? -

Yes, your workouts themselves could be causing the weight gain, a least temporarily. They could also show that you are seeing true results from putting in the work.

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How do muscles grow? -

Exercise, namely weight training, first damages muscle tissue. Then, as the muscles repair, exercise allows them to grow and get stronger.

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Inflammation -

The exercise causes structural damage to myofibers or cells in muscle tissue. Then inflammation can result thanks to a build-up of white blood cells in those damaged tissues. The inflammation can cause a temporary weight gain post-workout.

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Post-workout nutrition or supplement use -

If you choose to use post-workout nutrition or supplements then there may be some weight gain after working out.

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Glycogen and water -

Prolonged endurance exercises such as running or cycling deplete the body of glycogen. Following a workout, some athletes will consume post-workout beverages that contain carbs. These carbs will help restore muscle. It's important to note, though, that for every gram of glycogen stored, the body retains three grams of water.

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The result? -

This increase in stored water can mean weight gain following your workout.

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Carbs consumed in meals -

The snacks and carbs you might eat following your workout can also be stored as glycogen with water.

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Other supplements -

It's not only glycogen, other supplements can cause weight gain after your workout. The popular supplement creatine may cause weight gain through an increase in muscle mass or fluid retention.

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Fiber-rich foods -

If you're refueling with foods that are rich in fiber then the scale may temporarily show an increase in weight. Fiber aids in water retention in the colon.

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Not getting enough sleep -

If you've been hitting the gym earlier or later than usual and it's impacting your sleep, beware. If you aren't getting enough sleep, that can affect your appetite-regulating hormones and increase your appetite. 

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Increased appetite -

If your appetite is increased, it can lead to you consuming more food than normal and then seeing the weight reflected on the scale.

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Can a bodyweight scale tell the cause of weight gain? -

Your everyday scale at home can't tell you if your weight gain is due to more fat, muscle mass, or water retention.

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Measurements -

To actually measure fat loss you can combine a body fat scale along with taking measurements on different areas of your body. If inches are being lost, then you're headed in the right direction.

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Don't focus on the numbers -

It can be easy to focus on weight loss and the number on your scale. It's better, though, to focus on making incremental, positive lifestyle changes such as eating better and exercising more.

Sources: (Verywell Fit) (Cleveland Clinic)

See also: The healthiest (and unhealthiest) countries in the world

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