Will I gain weight if I start weight lifting?

Will I gain weight if I start weight lifting?

You might gain weight…but very little.

The average person can gain anywhere from 1/2 lb to 4-1/2 lbs in up to 6 months of consistent weight lifting (a.k.a. strength training).

Women will tend to gain weight towards the lower end of this range (1/2 lb) and men towards the higher end.

If you’re concerned about gaining weight, the benefits of strength training far outweigh the small increase in weight you may experience

The ability to gain large amounts of muscle and weight through weight lifting is linked to genetics and other factors. This ability is limited for the average person.

ACSM’s Guidelines for Exercise Testing and Prescription, 7th ed. (2006).
Van Etten LM, Verstappen FT, Westerterp KR. Effect of body build on weight-trainig-induced adaptations in body composition and muscular strength. Med Sce Sports Exerc 1994;26:515-521

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Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...