Newish to strength training - body changing

[hippospot]

I've been strength training for a few years at home with dumbells and kettlebells but only joined a gym four months ago in order to lift heavier. I'm really enjoying it, and I definitely feel stronger. It's very empowering to feel at home with the rack and barbells etc. I can now back squat over half my body weight, and increasing all the time.

I love the look of my arms from training, but my thighs feel quite muscular and I don't really like the look of myself in jeans. Actually most of my jeans are too tight now on the thighs. I've totally failed to lose any fat around my middle so far.

Of course I'm training for health (bone and muscle mass, etc) but I am also doing it for aesthetics. Just wondering if anyone can reassure me that my midriff might eventually tone up or slim down, and that my thighs won't get bigger and bigger. I'm small chested so I don't really like bulking up the lower half.

FYI I'm early 50s, taking HRT, BMI is 23 or so. A recent DEXA scan gave good scores for body composition (body fat 27%)

I try to eat reasonable amounts of protein, and I generally eat a Mediterranean diet, but training is making me soooo hungry and I think inevitably I'm overeating on carbs.

Any reassurance or tips gratefully received!

So I can now back squat 1.5BW and deadlift 2BW. It’s taken a few years to get to this point!

I had to cut calories to lose the fat (tbh I used WLI) now my stomach is flat and my size 8 trousers are lose despite the thigh and glute muscles. Have kept it all off for around a year now.

i’m also small chested now have very nicely defined shoulders / arms.

Isn't weight lifting great!

I'm a similar shape and BMI to you I think, larger bum and thighs but leaner top half and an increasingly podgy midriff thanks to menopause.

Your legs are getting bigger because the muscles underneath are but there will still be a layer of fat over the top and unless you start doing really intense training with much heavier weights you aren't going to bulk up from muscle volume very much. Unfortunately you can't reduce fat from specific areas; the only way is to reduce overall fat. You can google images of what different body fat percentages look like, but you do need to be well under 20% to see good muscle definition.

I know it is the thing for everyone to be eating as much protein as possible but if you are doing a lot of exercise then you do need carbs to provide energy. You can find guides to macros online and it is worth tracking your diet for a while to see what you are actually eating.

I’ve been strength training for years and can know the feeling! I eat high protein (and carbs) and watch fat / calories. But I will say that you do have the eat to build muscle. It’s a fine balance.

Track your macros and if possible weigh your food to understand how much you are eating. This has been an eye opener for me.