Does weight training make you gain weight?

There’s a common misconception that weight training makes you gain weight, when in fact it can help you along in your weight loss journey. Resistance-based exercise can be extremely effective for maintaining and building muscle mass as you lose weight, which brings with it its own host of health benefits. So, if you’ve been asking yourself the question, ‘does weight training make you gain weight?’, keep reading to find out more.

What is weight training?

Weight training, otherwise known as strength or resistance training, involves any physical movement in which you use your body weight or equipment to build muscle mass and endurance. By putting your muscles under tension, your body ultimately stimulates muscle growth to keep up with the demand. Bodyweight workouts can include Pilates and yoga, and equipment-based workouts can involve resistance bands or free weights like dumbbells.

Our Programme houses hundreds of resistance (or weight training) workouts that are both equipment-free and use apparatus like free weights to support a good exercise routine. Sign up here to gain access to our exclusive library of workout videos guided by our team of fitness experts.

Benefits of weight training

Whether you use equipment or not, the health benefits of all forms of weight training are extensive. Regularly incorporating resistance workouts as part of your exercise routine can:

• Build and maintain muscle mass
• Stabilise blood sugar levels and increase insulin sensitivity, reducing risk of type 2 diabetes ^{1 2}
• Strengthen bones, reducing the risk of falls, fractures and osteoporosis ^{3 4}
• Boost the metabolism ⁵
• Aid with weight loss and decrease visceral (abdominal) fat ⁶
• Improve heart health ⁷
• Boost mental health and mood ⁸

We know the benefits that resistance exercise can have on your overall health, but you may still be wondering, does weight training make you gain weight?

Does weight training make you gain weight?

When thinking about weight loss, many people focus simply on reducing the number on the scales. However, when we think about healthy weight loss, we’re wanting to reduce the amount of damaging fat while still maintaining lean muscle mass. This is because lean muscle mass is important for long-term weight management, physical function and even your immune system ⁹ .

If you approach your weight loss journey by simply restricting calories, you run the risk of significant muscle mass loss. This is a common side effect when using weight loss injections as it’s estimated that around 10% of lean body mass is lost while on Mounjuro, and around 30-40% on Wegovy ¹⁰ . Eating plenty of protein and doing regular weight training can help you maintain muscle mass while trying weight loss injections.

Weight training ultimately helps you shed unhealthy fat, and although the number on the scales may not look vastly different if you up your weight training routine while restricting calories, it’s important to remember that muscle weighs more than fat. So, you may be dropping pounds of fat while building healthy muscle and improving your bone density.

Resistance training on The Fast 800

The Fast 800 Programme provides you with access to hundreds of guided workouts, all led by our team of exercise coaches. They include videos that are suitable for all levels, from low impact beginner workouts and gentle resistance, to more advanced fitness abilities. Every workout can be done from the comfort of your own home, and many need no equipment; there really is something for everyone.

So, does weight training make you gain weight? The short answer is no, it has been shown to aid weight loss and reduce visceral fat, among other significant health benefits. Although you may find an increase in your muscle mass and bone density, this is all part of becoming your healthiest self! Sign up for your 7-day free trial of our Programme here to get going with your weight training journey today.