New to Working Out and Noticing Weight Gain? Here’s What You Should Know

Visualise this, you have eagerly gone back to the gym, comfortable in your new routine, even making strides and following a new healthy eating plan diligently. Two weeks in, you feel great, your clothes fit better, and your muscle definition is starting to show. Fast forward to the dreaded, but hopeful step on the scale to monitor your progress and to your dismay, you’ve gained a few kilos. To your surprise, you are told that this is quite a common occurrence, but why is that? 

1. When starting a new exercise routine, your body stores more glycogen: 

When you start working out, your body signals to your muscles to start storing more glycogen to fuel your workouts to meet the increased energy demand. Glycogen is a type of carbohydrate stored in your muscles and liver where it’s used as a key energy source during physical activity. Because glycogen binds with water, approximately 3 grams of water for every gram of glycogen, this process can lead to temporary water retention,which may cause a slight increase in weight. 

2. Your muscles are swollen causing your body to hold onto water:

Strength training- especially when you’re just starting out can cause tiny tears in your muscle fibres. This is a normal part of the muscle building process. As your body begins to repair these microtears, it triggers inflammation and water retention in the affected areas. This natural healing response may temporarily increase your weight or cause mild bloating.  

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3. The work you’re putting in is paying off:

Usually when people don’t see the results they expect, they assume that the work they’re putting in is not paying off, truth is, your progress could be masked by a number of factors. Your efforts in the gym may be reflected in muscle gain rather than fat loss. While it’s common belief that “muscle weighs more than fat”, it is not entirely true.

The reality is that a kg of muscle weighs the same as a kg of fat, but the difference lies in their density-muscle is denser than fat, meaning it takes up less space for the same weight. This means you might notice your body looking leaner and more toned, even if the number on the scale stays the same or increases slightly. In other words, weight gain doesn’t always mean fat gain - it can be a sign of positive body composition changes. 

4. You may not be in a calorie deficit:

Research suggests that the most effective way to lose weight is by consistently eating in a calorie deficit - which is simply put, eating less calories than you burning more calories than you consume.  Exercising, in any form, increases the rate at which your body burns calories and as a result increases your appetite. A consequence of regular exercise is that you may find yourself eating more calories than you’re burning, sometimes unknowingly.

Make sure you’re fuelling your body with healthy, nutrient dense food. Some other overlooked causes of a high caloric intake are protein shakes and smoothies. Although branded as “healthy drinks”, they often contain hundreds of hidden calories that you are adding to your daily intake. Other neglected causes include some supplements and pre workout drinks-taking a moment to read food labels can go a long way. 

5. You may not be giving your body enough rest:

When starting a new workout routine—particularly one that includes strength or resistance training—rest is just as important as exercise. Your muscles need time to repair and adapt after being challenged.Without adequate recovery, your body may hold onto inflammation and water, which can contribute to temporary weight gain or bloating.

For beginners, aim for two to three training sessions per week, lasting 30-45 minutes each, and gradually increasing the intensity as your fitness improves. Don’t skip the warm-up: properly preparing your muscles helps prevent injury and supports better performance.

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6. Are you getting enough sleep?

While it’s easy to focus on your workouts and nutrition, many fitness experts agree that quality sleep is just as essential to your overall progress. But why is it so important? Your muscles are repaired during sleep, decreasing the risk of injury and further inflammation. Cortisol, the dreaded stress hormone that can lead to an increased appetite and promote fat storage further hindering weight loss, is reduced during sleep.

To further emphasise the importance of sleep, studies now show that poor sleep increases ghrelin, a hormone that increases hunger and reduces leptin, which is a  hormone that helps you stay full for longer- this combined effect can lead to a greater likelihood of overeating. Prioritising 7-8hours of  sleep every night plays an important role in keeping the kilos at bay, but also helps regulate your hormones, improves cognitive function and reduces the risk of chronic conditions promoting a healthier life in general.  

The good news? 

If the number on the scale goes up shortly after starting your fitness journey, try not to panic—it’s likely temporary. These speed bumps are a sign that your body is adapting to change and accommodating your new lifestyle. The scale doesn’t always tell a full story, and it is important to use other progress monitors such as taking measurements of your body, a pair of jeans that currently are a bit snug or even better, progress photos to paint a more accurate picture. Always remember, slow and steady wins the race- consistency will always pay off.