Want to exercise but don’t want to gain weight

[Mommybunny]

I know weight loss and maintenance are much more to do with diet than exercise but that exercise has other health benefits diet alone can’t give - just off the top of my head, they include better sleep, stronger heart and lungs, longer stamina etc.

I can keep my weight at least neutral with pure cardio but I find every time I start weight training I actually gain weight. I’m not quite at the weight I’d like to be (a weight - 60kg - that should be realistic for my height - 62cm - and age - 54), so when I find week after week that my diet is staying the same (I know because I’m tracking it) but I’m not losing anymore and in fact have gained a bit it really puts me off and I just give up.

I know muscle weighs more than fat, so a small gain at first I could handle, but I would have expected that eventually my weight would start to go down. Does anyone else experience this and how do I get out of this rut?

Rather than relying on the scales, use a tape measure. While exercise can make the scales go up (usually water retention as tired muscles recover) the inches often go down as metabilism and fat burning is boosted.

Whu would it matter what your weight is if its muscle and you are let's say size 8? Muscle burns more calories so helps maintain healthy weight

Weight gain on starting exercise is likely to be water retention from muscles recovering from unfamiliar exercise. It's not "gain" so much as fluctuation and will settle down as you get accustomed to it

Weight/weight bearing workouts have specific health benefits, eg bone density, so defo worth doing!

It seems unlikely, short term, that your weight not changing / increasing is due to the type of exercise.

Why would you gain weight? If you run 3 times a week, you won't gain weight - you should lose it because you'll be burning more calories than you take in. But even if you only run, or cycle or do yoga - aerobic exercise, you will tone up too won't won't you?

if you do heavy weights you might gain weight, but lose inches - and surely that (on top of all the other benefits that weight training will bring at your (and my) age) should be ok?

It’s far more likely you’re underestimating calories consumed, for example, or that other factors are having an impact.

I wish I could pit on muscle and bone weight - id love to feel stronger!! It isreally good for you, linked to longevity, brain health, etc

If you are 100% certain it isfatuou are adding I guess the exercise is making you hungrier - which is fine, but make sure its high protein and/or high fibre stuff you are eating. Third possibility is sports drinks/energy gels: some contain a lot of sugar so you want to avoid those.

Could you measure inches not weight?

Why are you obsessing so much over a scale? If you work with weights you will look more toned and will lose fat. You’re pursuing a number rather than a healthier, more active and toned body.

@Dozer

It’s far more likely you’re underestimating calories consumed, for example, or that other factors are having an impact.

Yep this, yes muscle weighs more than fat but muscle is very difficult to gain for the the for the average person, especially women. A women in her 50s is not going to gain weight due to increased muscle unless she is training like an Olympic athlete and also taking steroids.

Why does it matter if you are putting on weight technically but you’re getting fitter and healthier?

Sorry , muscle doesn't weigh more than fat.
It takes up less room.

Agree with other posters. I don’t know why the number on the scale matters, unless you’re a boxer or a jockey 🤷🏼‍♀️ Take measurements instead! Lifting weights offers great benefits for bone health; assuming you are female, this is particularly important. There is a strong genetic tendency towards osteoporosis and osteoarthritis in the females in my family, so I’m keen to try mitigate the worst of that for myself, and resistance work is a big part of it.

Besides, getting stronger is empowering, and building muscle helps create a strong and healthy body shape.

I’m not quite at the weight I’d like to be (a weight - 60kg - that should be realistic for my height - 62cm - and age - 54)

At 62cm I think you'd be on the tubby side at 60kg.

@QuimReaper

I’m not quite at the weight I’d like to be (a weight - 60kg - that should be realistic for my height - 62cm - and age - 54)

At 62cm I think you'd be on the tubby side at 60kg.

That is really rude! OP didn't ask you opinion on her target weight!

@AndTime she was being rude, more pointing out the mistake in the height measurement!

*wasn’t

62cm is 2ft! @AndTime

@JSL52

Sorry , muscle doesn't weigh more than fat. It takes up less room.

Exactly.

OP - initially the process of building muscle involves some water retention which increases your scale weight. You just have to live with that if you want to gain muscle (which is an excellent thing to do).

Ultimately, if your exercise is intense and progressive to build muscle you may find you don't lose much scale weight, but you WILL get smaller unless you are over-eating.

I’m younger than you (40) but started weights about 5 years ago having previously just done running and spinning, lots of running and spinning.

I lift heavy now and weigh about 3/4 of a stone more than back in the pure cardio days but can fit into smaller clothes and look much more athletic. I can also eat a whole lot more and not gain weight which is the best bit. Muscle is metabolically active.

It’s unlikely to be muscle if you’re just starting, it will be water retention but honestly, if your clothes fit and you aren’t overeating then what does a number on the scales matter?

Thanks for all the comments - clearly I goofed on my height! 🤣🤣 I meant 162cm not 62!

I also realise I fell into the common “muscle weighs more than fat” trap - of course 1kg of muscle weighs exactly the same as 1kg of fat, it’s just that muscle is denser than fat so the same volume/capacity will hold a greater weight of muscle than of fat. 🤦‍♀️

I’ve just bought a scale that measures body fat and I’m going to try measuring waist, hips, thighs etc to see if that at least shows an improvement when I start up a weight training program.

It is actually very difficult for women to put on muscle and normally requires a lot of thought/planning of your lifting programme and diet.

Putting on muscle is also very important for women as we age, we want to avoid osteoporosis especially past menopause when our bones start to lose mass rapidly. I'd really encourage you to stick with weightlifting and progressive overload (i.e. use a heavier weight or go for another rep). Don't just stagnate by lifting the same weights each time.

Don't be afraid of lifting heavy. If you can't already, learn to deadlift your own bodyweight on the bar. Challenge yourself.

@QuimReaper

I’m not quite at the weight I’d like to be (a weight - 60kg - that should be realistic for my height - 62cm - and age - 54)

At 62cm I think you'd be on the tubby side at 60kg.

So sorry! I didn't clock the mistake on the height.

Ha @AndTime no worries