Have you ever felt down because, after getting back into your workout routine with all the enthusiasm in the world, you found that not only did you not lose weight, but you actually gained some? It’s a common experience, though quite disheartening if you’ve started exercising with the goal of shedding some pounds. 

There are various reasons behind this weight gain, and understanding which one applies to you can help you assess the situation more objectively. To give you a heads-up, most of these reasons are temporary, so there’s no need to worry too much. Let’s dive into why you might see an increase in weight after working out and what you can do about it.

Causes of Weight Gain After Exercise

Temporary Hypertrophy due to Strength Training

After starting a new strength training, you might notice a temporary increase in muscle size, commonly referred to as muscle “pumping.” This phenomenon occurs when blood rushes to your muscles during exercise, causing them to appear larger for a short period. While this temporary enlargement isn’t a direct cause of weight gain, it does signal your body to store more water and nutrients to balance out the sudden increase in blood flow to specific areas. This process can indirectly contribute to other factors that lead to weight gain, as I will describe below.

Overeating due to a Compensation Mentality

Feeling hungrier and craving food after a workout is a natural phenomenon stemming from what we discussed earlier. While refueling with some nutrients post-exercise can actually aid in an efficient workout, the mindset of “I’ve worked hard today, so I deserve a treat!” can lead you to opt for high-calorie foods to the extent that it negates the benefits of your exercise. When you end up consuming more calories than you burned, especially through fatty and indulgent foods, it can lead to weight gain.

Increase in Body Fluids due to Recovery

When you exercise, especially using muscles that aren’t typically engaged in your daily activities, these muscles can incur micro-injuries. The healing process of these tiny injuries is what leads to muscle growth. To aid in recovery, your body directs fluid towards the affected muscle area, causing a temporary swelling known as edema. This increase in body fluid and subsequent swelling is a common experience at the start of a new workout. Generally, this condition eases on its own within about two weeks as your body adapts to the new physical demands.

Increase in Muscle Mass from Consistent Exercise

If you’ve been exercising for a while but haven’t seen a decrease in weight, it’s possible that an increase in muscle mass has offset the loss of fat, resulting in a slight weight gain. Gaining muscle is often more challenging than losing fat, but it comes with numerous health benefits. If your goal in exercising is to manage your health, you might take this as a positive sign that you’re effectively working out and not worry too much about the scale. However, if weight loss is your primary objective, you might consider adjusting your routine to include more cardio exercises, which tend to burn more calories, as opposed to focusing primarily on strength training.

How to Handle Weight Gain After Exercise

Focus on Changes in Body Shape

If losing weight is your main goal with exercise, regularly checking your weight is a good habit to support achieving your target. However, stepping on the scale too frequently throughout the day can lead you to react too emotionally to minor weight fluctuations. This could result in feeling exhausted despite making progress toward your goal. In such cases, focusing on your body’s subjective condition and appearance can be a motivating alternative to the numbers on the scale. Try spending some time each morning on checking “body shape” instead of weighing yourself. If you start to notice changes through these visual assessments, then you can weigh yourself to see how these changes reflect in terms of weight. Doing this over time will enrich your understanding of how your body responds to different exercises and diets. Keeping a simple photo log and notes can also be a great way to track your progress.

Correct Eating Habits

It’s wise to avoid overeating after exercising, but for those who work out regularly, studies have shown that high-protein meals can be effective for muscle growth and fat loss. In the United States, the Recommended Daily Allowance (RDA) for protein intake is set at 0.8g per kg of body weight per day. This means it’s advisable to consume 0.8g of protein daily for every kilogram you weigh. 

For those who exercise, a higher protein intake is recommended. While standards vary slightly, the National Strength and Conditioning Association (NSCA) in the US recommends a protein intake of 1.5 to 2.0 grams per kg of body weight. This essentially means consuming up to twice the amount of protein you would normally need. Why not try a meal that’s both tasty and packed with protein, like chicken breast or salmon with a side of vegetables, after your workout?

Stretch Before and After Exercise

Professional athletes often dedicate as much time to stretching before and after their workouts as they do to the exercise itself. This highlights the importance of stretching, not just the workout. Rushing through your exercise routine without proper stretching can prolong the time it takes for blood flow, which has been intensely directed to your muscles during exercise, to normalize. This can lead to an increase in body fluids and, subsequently, a higher likelihood of swelling or edema.

Is Weight Gain After Exercise a Natural Phenomenon?

As we’ve seen from the various reasons behind weight gain after exercise, it’s a natural part of the body’s recovery process following intense physical activity. Rather than fixating on weight fluctuations before and after exercise, it’s more beneficial to focus on how your body feels post-workout and to nourish yourself with delicious, healthy meals. By taking care of your body in this way, you’ll find yourself moving closer to your target weight without undue stress, discovering a healthier version of yourself along the journey.