So, you finally decided to start lifting weights—and that’s amazing! But now the scale is going up and you’re wondering, “Am I doing something wrong?” Will I gain weight?

Let Me Reassure You: This Is Normal—and a GOOD Thing

When your clothes feel tighter or the scale starts creeping up after starting a workout routine, it’s easy to panic. But take a breath. This is actually a sign that things are going well.

My Personal Experience

In February 2025, I restarted a consistent weight training program at 137 lbs. By mid-March, I was up to 145 lbs. That’s an 8-pound gain in just a few weeks.

Was I overeating? No.
Was I slacking off? Definitely not.

Instead, I was getting stronger, building lean muscle, and finally fueling my body properly. This is the part most women don’t hear about—and why many quit too soon. However, understanding why that weight gain happens makes all the difference.

What’s Really Happening?

You’re Building Lean Muscle

Muscle is denser than fat. When you start strength training, your body builds muscle mass, which can cause the scale to increase—even as you look leaner. This process is called muscle hypertrophy, and it’s exactly what we want.

According to Verywell Fit, gaining weight through muscle means you’re getting stronger and healthier—even if the number goes up.

Water Weight and Glycogen Storage

Every gram of glycogen your muscles store holds about 3 grams of water. Plus, the temporary inflammation from muscle repair leads to even more water retention.

Cleveland Clinic confirms this is a normal part of strength training adaptation—not fat gain.

It’s a Positive Adaptation

Moreover, that early weight gain is your body responding efficiently—by holding nutrients and prepping you to train harder and recover faster. In short, it’s doing what it’s supposed to do.

Tips to Stay Motivated (Even When the Scale Lies to You)

1. Focus on Non-Scale Victories

• Clothes fitting differently

• Increased energy

• Better mood

• Visible muscle tone

• Strength gains in the gym

These signs show your plan is working—regardless of the number on the scale.

2. Be Kind to Yourself

Avoid self-criticism. Instead, focus on your journey. Setbacks happen, but they don’t define your progress.

3. Join a Supportive Community

Whether it’s a trainer, a group, or just a friend who checks in, support keeps you going when willpower fades.

4. Remember the Mental Benefits

Lifting doesn’t just change your body—it improves confidence, reduces anxiety, and creates a sense of accomplishment.

According to The Guardian, these emotional wins often come before physical ones.

5. Be Patient With the Process

Real results take time. Let go of the “quick fix” mindset and embrace the long-term payoff that comes with consistency.

Final Words

Ladies, don’t panic when the number on the scale goes up.

So if you’re training consistently, fueling your body, and making smart choices—you are on the right path. I’ve been there. I’ve seen the scale rise and still become leaner, stronger, and more confident.

Trust your body. Trust the process. Stay the course.

JustBFit, LLC