Weightlifting is one of the best ways to build muscle and transform your body if that’s what you’re after. Although there are many benefits of strength training that do not involve changing body composition, experts often recommend strength training for weight loss. But what if you lift weights but don’t is losing mass? It can be frustrating if you don’t see results, but a little stagnation doesn’t mean you should start skipping weightlifting.
“Strength training can help you build muscle, which in turn improves your metabolism,” says Amy Lee, MD, Lindora’s chief medical officer. “A better metabolism means more fat and calories burned, which helps you lose weight.” However, keep in mind that a number of other factors such as nutrition, lifestyle and genetics can affect your ability to lose weight.
If you’re lifting regularly but not seeing much progress on the scale, it’s natural to feel defeated. However, that doesn’t mean you should ditch strength training altogether. Here are possible reasons why you’re lifting weights but not losing weight—and what trainers and nutritionists say to do about it.
Meet the experts: Amy Lee, MD, is a physician specializing in medical nutrition and obesity medicine and is Lindora’s Chief Medical Advisor. Jessica Cording, RD, is a nutritionist and author The Little Book of Game Changes. Albert Matheny, RD, CSCS, is the co-founder of SoHo Strength Lab and CEO of Promix Nutrition. Kimberly Gomer, RDN, is a dietitian in private practice and a nutrition expert at Consumer Health Digest. Avery Zenker, RD, is a nutritionist at Everflex Fitness.
10 Reasons Why You’re Lifting Weights But Not Losing Weight
1. You gain more muscle mass.
Which, to be clear, is 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 increases).
“Lifting weights helps build muscle, which is denser than fat,” says Avery Zenker, RD, a nutritionist at Everflex Fitness. “That means you can lose weight, but your overall weight on the scale may not decrease significantly,” he says. However, any muscle gain shouldn’t deter you from exercising—after all, resistance training has been shown to have positive effects on women’s body composition, overall strength, and more.
2. You don’t eat a balanced diet.
It’s no secret that when it comes to losing weight, following a healthy and balanced diet is key. “Strength training—while amazing for body composition and metabolism—won’t lead to weight loss if diet is ignored,” says Miami-based nutritionist Kimberly Gomer, RDN. While you don’t need to follow a super strict diet to lose weight, prioritizing nutritious and balanced meals will support your exercise routine.
Try to focus on the nutrient-dense whole foods you enjoy, says Zenker. This includes a balance of protein, healthy fats, carbohydrates, fruits and vegetables. If you’re a regular at the gym, try adding some healthy protein bars or nutritious smoothies to your routine to keep you fueled and energized for each rep.
3. You could use more protein.
Eating more protein is all the rage these days, and for good reason. “Protein is important for muscle recovery and growth, and it also helps keep you feeling full throughout the day,” says Zenker. ‘Insufficient protein intake can hinder muscle recovery and reduce the effectiveness of your training.’
Research shows that high protein diets can also help with weight loss. That’s because eating protein lowers ghrelin (the hormone that signals it’s time to eat) so you don’t feel the urge to overeat—which prevents excessive weight gain over time.
There’s no magic amount of protein your body needs to lose weight, and you should always talk to your doctor before targeting a specific number in your diet, Zenker says. The Recommended Dietary Allowance (RDA) has long held that adults need 0.75 grams per kg of total body weight per day, but this is considered the bare minimum. If you lift weights regularly, you likely need more on a daily basis—closer to 1.7 grams per kilogram of body weight for long-term health results, according to a 2016 study published in Applied physiology, nutrition and metabolism. That said, some experts recommend an even higher protein intake, especially if you tend to be very active. To be sure, always consult your doctor first, who will determine the optimal amount of protein for you.
4. Alcohol can hinder your success.
Alcohol can be a sneaky source of empty calories that work against your weight loss efforts, says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab and CEO of Promix Nutrition. If you tend to drink more than one alcoholic drink at a time, you run the risk of having elevated cortisol levels, impaired reaction time, or even a decreased ability to exercise as intensely—so you may not get as much meaningful strength training. sitting as you think if you drink regularly, he says.
The best way to cut excess calories and make progress toward your weight loss goals is to stop drinking, Matheny says. But if that doesn’t seem feasible, try changing your drinking habits by sticking to just one drink once or twice a week, or switching to low-calorie alcoholic drinks like vodka and soda and avoiding sugary cocktails like fizzy drinks. margaritas and piña coladas. The NHS says that for adults who choose to drink, you should have no more than 14 units (roughly six drinks) a week.
5. Your exercise intensity is too low.
There’s nothing wrong with low-intensity movement, but if that’s your exercise routine also Gentle, it may not make you lose weight in the long term. “For 99 percent of your strength training, you should feel cardiovascularly challenged,” says Matheny. Although intensity can be difficult to measure, tracking how you feel after a workout will usually tell you if your routine needs tweaking. “If you don’t feel tired afterwards, you’re probably not training hard enough,” she says.
If you’ve been a bit stagnant lately, try adding five to 10 reps to each exercise in your routine, or start lifting heavier weights until the workout feels more challenging, Matheny says. It can also help to add some cardio to your weekly routine. You can also ask a certified personal trainer for advice – chances are they’ll help you find the sweet spot that best supports your goals.
6. Your habits are inconsistent.
Consistency is key to achieving any health goal, and if you’re not consistent with your exercise and habits, it can set back your weight-loss progress, says Dr. Lee. “Don’t strength train once during one week of your trip, then five times the next, and then twice the next,” she says. “Have a set plan, a well thought out plan or program and maintain your healthy habits.” Forming meaningful habits—such as eating a balanced diet, drinking enough water, or exercising regularly—and sticking to them on a daily and weekly basis will help you optimize your weight management journey, she says.
7. You might be snacking too much.
“Strength training can make you feel very hungry,” says nutritionist Jessica Cording, RD, author of The Little Book of Game Changes. This can lead to mindless snacking at times, which ultimately hinders 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 rich in nutrients, Cording says.
An increase in appetite can also cause overeating, Gomer says. ‘[It’s] there’s no doubt that more muscle equals more metabolic action, which aids in both weight loss and weight maintenance. But it’s very easy to ‘eat’ your workout.” When you do powerlifting, your body compensates by increasing leptin, your hunger hormone, to maintain homeostasis and keep things nice and balanced for survival, she explains.
To be clear, by no means should you stop snacking or restrict yourself from eating if you’re trying to lose weight (or if you’ve figured it out). But instead of reaching for a salty bag of chips after your next workout, try a healthy snack that fills you up and support your long-term weight loss goals (think: nuts, avocados, hummus, fruit, and whole grains).
8. …or you eat little.
Being in a calorie deficit—burning more calories than you consume—is often considered the gold standard strategy for weight loss. But if your body isn’t getting enough calories, you can experience muscle loss, fatigue, nutritional deficiencies, and even reduced motivation to continue exercising, all of which make losing weight more difficult, Zenker says. Instead of restricting your calorie intake, fill your plate with whole, nutrient-dense foods and focus on intuitive eating that involves respecting your hunger and fullness. Think: eat when you’re hungry, stop when you’re satisfied, and don’t feel guilty about enjoying delicious meals.
9. You need more rest, regeneration and sleep.
Despite the idea that working hard in the gym is the only way to see weight loss results, getting enough rest is also important. “You don’t get stronger when you exercise—you get stronger when your body recovers,” says Matheny. Make sure you stretch before and after your workout and incorporate regular rest days into your routine. Try not to train the same muscle group on consecutive days, and allow 24 hours of rest between workouts if you can, Matheny adds.
Plus, getting enough shut-eye is even more important if you’re exercising while trying to lose weight. “Inadequate sleep can disrupt the balance of hunger hormones such as ghrelin and leptin, leading to increased appetite and cravings for high-calorie foods,” says Zenker. According to a study published in Nutrients.
The recommended amount of sleep for adults is seven to nine hours according to the NHS. To get optimal rest, set up a healthy sleep environment, which can include relaxing activities before bed, reducing screen time and limiting caffeine intake, says Zenker.
10. Not enough time has passed yet.
It’s natural to want quick weight loss results, however it’s important for weight loss to be healthy and sustainable, so be patient along the way. “Weight loss is a gradual process. Significant changes in body composition often take time – and especially if you’re looking to build muscle while losing weight, progress can be a bit slower,” says Zenker. Your weight can fluctuate by five pounds or more throughout the day, depending on factors like water retention, bowel movements, fluid intake and your menstrual cycle, she adds. So know that it may take time and patience and consistent healthy habits will pay off.
How to lose weight safely
If you lift weights consistently and incorporate practices such as a healthy diet, adequate rest and recovery, limiting (or avoiding) alcohol, and other tips suggested by experts, you can see a change in your weight in as little as a few weeks. Matheny says. However, there is no quick or one-size-fits-all solution to weight loss, and sometimes you may need to shake up your lifting routine to see clear results over time.
One way you can do this is to engage in both low- and high-impact exercise to give your body a varied workout, says Dr. Lee. “Resistance training is essential for keeping your metabolism up, but also make sure you’re doing something for overall cardiovascular health,” she says. Cycling, dancing and boxing are great exercise options, she says.
If you’ve been trying to lose weight for a month and don’t feel like you’re making any progress, it’s a great time to reevaluate your routine, Cording says. It can help you track your nutrition with a food diary, use a fitness app for motivation, or grab a friend and hit the gym together to keep yourself accountable. You can also invest in a scale that measures your body fat percentage so you can watch that number drop instead of your total weight, Matheny says.
It can also help to track more than just the number on the scale—or take a break from tracking your weight entirely, says Zenker. Instead, focus on your performance and how you feel, she recommends. “Celebrate the small wins,” she says. “Every little step counts.”