New Year Fitness: Is it normal to gain weight when starting to go to the gym?

However, when you start training at the gym, it’s common to encounter an increase in body weight, which can lead to doubts, concerns, and discouragement.

We’ve put together this content to clarify the biological changes that occur when you start exercising and provide tips to ensure you are on the right path to reach your goals.

Why do we gain weight when we start going to the gym?

When you start an exercise routine, your body undergoes various adaptations. One common phenomenon is gaining muscle mass. Since muscles are denser and heavier than fat, this increase often results in a higher body weight.

In addition, fluid retention is common, especially if you are doing exercises that cause micro muscle injuries. These injuries can lead to inflammation and, consequently, fluid retention in the affected muscles.

Changes in diet and appetite also occur in response to increased physical activity. You may feel hungrier, and if you’re not careful, you may end up consuming extra calories that counteract the calorie deficit needed for weight loss.

How to start going to the gym without risking injury?

Before you start, have a physical assessment with a professional to understand your fitness and limitations. Additionally, here are more tips that will make all the difference in your life:

Professional instruction

Seek guidance from a professional trainer to learn the correct form of exercises and develop an appropriate workout plan.

Start slow

Begin with low to moderate intensity and gradually increase as you progress.

Warm-up and cool-down

Always perform a proper warm-up before and a cool-down after each workout session.

Rest

Allow your muscles to rest between workouts to promote recovery.

Hydration and nutrition

Stay well-hydrated and follow a balanced diet.

Proper equipment

Use appropriate clothing and footwear, and ensure that gym equipment is in good condition.

Listen to your body

If you feel pain (not to be confused with the normal discomfort of training), stop and rest or adjust your workout.

Consistency

Maintain a consistent routine, but be patient with your progress.

What to expect after a few months of gym workouts?

After several months of consistent training, you can expect to see improvements in your fitness, strength, and body composition. Here’s a likely progression:

Between 0 and 3 months:

In this initial phase, your body is adapting to the new exercise routine. You may notice an increase in muscle strength and perhaps a slight increase in weight due to muscle gain and fluid retention.

Maintaining a balanced diet and continuing your practice is essential to begin seeing changes in body composition.

Between 3 and 6 months:

With continued training, you will likely start to notice more visible changes in your body composition. Muscle gain will continue, but now you may also begin to see a reduction in body fat.

Your strength and endurance will continue to improve, and exercises that were challenging before may now feel easier.

Between 6 and 9 months:

After six to nine months of consistent training, changes in body composition will be more evident. Reduction in fat and an increase in muscle mass will be more apparent, and many people will be achieving their first fitness goals during this time.

Additionally, your strength, endurance, and overall workout performance should have significantly improved.

Between 9 and 12 months:

As you approach the one-year mark, your body will have adjusted considerably to the exercise routine. You will be stronger, fitter, and have a better understanding of your capabilities.

This is a good time to reassess your fitness goals and perhaps set new challenges for the next year.

Remember, each body responds differently to exercise, and progress may vary. It’s important to keep challenging yourself, maintain a healthy diet, and consult healthcare professionals to ensure you are on the right path to achieving your long-term goals.

Sooro Renner – Nutrition that produces results.