Strength training will help you build lean muscle, which in turn will boost your metabolism, says Dr. Amy Lee. But why aren't you losing weight after strength training? It can be frustrating if you don't see results right away. But a little sluggishness doesn't mean you should skip weight training.
Content Why you don't lose weight after strength training: you gain more muscle massWhy you don't lose weight after strength training: you don't follow a balanced dietWhy you don't lose weight after strength training: you don't eat enough proteinWhy you don't lose weight after strength training: you abuse alcoholWhy you don't lose weight after strength training: your exercises are too low-intensityWhy you don't lose weight after strength training: your habits are inconsistentWhy you don't lose weight after strength training: you snack oftenWhy you don't lose weight after strength training: …or you eat too littleWhy you don't lose weight after strength training: you need more rest, recovery and sleepWhy you don't lose weight after strength training: not enough time has passed
WomanEL will list possible reasons, and also tell you what to do about it, according to trainers and nutritionists.
Why you don't lose weight after strength training: you gain more muscle mass
Which is definitely a good thing! The more you lift, the more muscle you build. But sometimes that new muscle mass means the number on the scale stays the same (or even goes up). “Lifting heavy objects helps build muscle, which is denser and weighs more than fat,” says registered dietitian Avery Zenker.
“This means you may lose fat, but your overall weight on the scale may not go down significantly because muscle adds weight,” she says. However, gaining weight from muscle shouldn’t discourage you from working out. Resistance training has been shown to positively impact women’s body composition, overall strength, and more.
Why you're not losing weight with strength training: you're not eating a balanced diet
It's no secret that when it comes to losing weight, a healthy, balanced diet is key. “Strength training—while it's great for your body composition and metabolism—won't lead to weight loss if you ignore your diet,” says registered dietitian Kimberly Homer. While you don't have to follow a strict diet to lose weight, there are plenty of options, like the Pritikin Diet, Whole30, and the Mediterranean Diet, that can help you prioritize filling, whole foods that will also support your workout program.
Zenker says, try to focus on whole, nutrient-dense foods that you enjoy. This includes a balance of protein, healthy fats, carbs, fruits, and vegetables. If you're a regular gym goer, try adding healthy protein bars or weight loss smoothie recipes to your routine to stay energized and fueled for every rep.
Why You're Not Losing Weight After Strength Training: You're Not Eating Enough Protein
Active people need more protein, Source: unsplash.com
Protein is important for muscle repair and growth, and it also helps you feel full throughout the day. Not getting enough protein can hinder muscle recovery and reduce the effectiveness of your workouts. To be on the safe side, always consult your doctor first to determine the optimal amount for you.
Why You're Not Losing Weight With Strength Training: You're Overdoing It
Alcohol can be a hidden source of empty calories that work against your weight loss efforts, says nutrition expert Albert Matheny. If you tend to have more than one alcoholic drink at a time, you're at risk for elevated cortisol levels, slowed reaction times, or even reduced ability to train as hard. So you may not be getting as much benefit from your strength training as you think if you drink regularly.
Why You're Not Losing Weight After Strength Training: Your Exercises Are Too Low-Intensity
There’s nothing wrong with low-intensity movements. But if your workout is too low-intensity, it may not help you lose weight in the long run. “With 99 percent of strength training, you should feel a cardiovascular load,” says Matheny. While intensity can be difficult to measure, tracking how you feel after a workout can usually tell you if you need to adjust your program. “If you’re not feeling tired after a workout, you’re probably not working hard enough,” he says.
Why You're Not Losing Weight With Strength Training: Your Habits Are Inconstant
Consistency is key to achieving any health goal. And if you're inconsistent with your workouts and habits, it can hinder your weight loss progress. Have a set schedule, a well-thought-out plan or program, and stick to your healthy habits.
Why you don't lose weight after strength training: you snack often
“Strength training can make you feel really hungry,” says registered dietitian Jessica Cording. Sometimes, this can lead to mindless snacking, which can ultimately hinder your weight loss goals. If you don't think ahead about how to get a balanced meal, you can end up eating tons of empty calories that aren't nutritious.
Why you're not losing weight with strength training: …or you're eating too little
A calorie deficit—burning more calories than you consume—is often considered the gold standard strategy for weight loss. However, if your body isn't getting enough calories, you may experience muscle loss, fatigue, nutrient deficiencies, and even a decrease in motivation to continue exercising, making it harder to lose weight. Instead of restricting your calorie intake, fill your plate with nutrient-dense whole foods.
Why you don't lose weight after strength training: you need more rest, recovery and sleep
“You don't get stronger when you train, you get stronger when your body recovers,” says Matheny. Be sure to stretch before and after your workouts, and include regular “rest days” in your routine. Try not to train the same muscle group for several days in a row. And, if you can, give yourself 24 hours of rest between workouts.
Plus, getting enough sleep is even more important if you're exercising while trying to lose weight. “Insufficient sleep can disrupt the balance of hunger hormones like ghrelin and leptin, leading to increased appetite and cravings for high-calorie foods,” says Zenker.
Why you're not losing weight with strength training: it's been a while
It's natural to want quick weight loss results. However, it's important to keep your weight loss healthy and sustainable, so be patient on this journey. “Weight loss is a gradual process. Significant changes in body composition often take time. And especially if you're looking to increase muscle mass while also shedding fat, progress may be a little slower,” says Zenker. Know that it may take some time. Both patience and consistent healthy habits will pay off.
Want to try kettlebell training? Here we've shared the best and easiest tips for beginners.