Weightlifting can be a fantastic way to slim down and tone your body. However, there may be times when, despite your hard work, the results on the scale aren't what you expect. Today, we're here to explain why you might not be losing weight even though you're strength training. The number on the scale is just one piece of the puzzle and doesn't always reflect the progress you're making.
Why Strength Training Might Not Be Leading to Weight Loss
One common reason the scale isn't moving, even when you're following your strength training routine diligently, is that you may be consuming more calories than you're burning. "You can lose fat as long as you burn more calories than you take in," says Domenic Angelino, CPT with the International Personal Training Academy (IPTA). "This means that fat loss doesn't require a specific type of exercise—what matters is creating a calorie deficit."
In any weight-loss journey, it's crucial to differentiate between losing weight and losing fat. "When people see changes on the scale, they often assume it's purely fat loss or fat gain," explains Domenic Angelino, CPT with the International Personal Training Academy (IPTA). "But that's not always the case. Your weight on the scale reflects various factors, including fat, muscle mass, and even water retention."
Another factor that might be affecting the scale is muscle gain—which is actually a positive thing! "Building muscle involves adding new tissue or increasing the size of existing muscle tissue," says Amanda Capritto, CPT with PTPioneer. "Since all body tissues have weight, gaining muscle can contribute to overall weight gain, even if you're simultaneously losing body fat. It's entirely possible—and perfectly fine—to see a net gain in weight as you build muscle."
Common Mistakes When Combining Strength Training With a Weight-Loss Goal
Lifting weights with the goal of losing weight isn’t always the most efficient approach, cautions Amanda Capritto, CPT. Beginners to a specific type of exercise can experience muscle gain, fat loss, and weight loss at the same time, but this phase doesn’t last indefinitely. "They shouldn't expect that to continue for long," Capritto explains.
This is especially true if you’re lifting heavy weights with the goal of building muscle through progressive overload. "The two goals—building muscle and losing weight—are often at odds, which can lead to frustration and potentially giving up on the exercise program," Capritto adds. "It’s better to focus on one goal at a time, or at least aim to build strength and lose body fat, rather than focusing solely on losing body weight."
Instead of relying on the scale to measure your progress, Capritto suggests tracking body fat percentage and gym performance, such as your max squat or deadlift. Domenic Angelino agrees, noting, "Using other tools to assess body composition—whether directly or indirectly—gives you a clearer picture of your progress."