Working Out but Gaining Weight? Here’s Why

If you have started working out and noticed the number on the scale creeping up instead of down, you are not alone. According to nutritionist Dr. Maya Rozman, this can actually be a positive sign.

“Want to burn more calories even while sitting still? It is possible if you build even a small amount of muscle,” says Dr. Rozman.

Speaking on her radio show on 103FM, Dr. Rozman explained that exercise, especially strength training, can sometimes lead to temporary weight gain rather than immediate weight loss. The reason is simple: muscle tissue is denser and heavier than fat. When you begin strength training, your body starts building muscle across different areas, which can slightly increase your overall weight.

“Muscles are the main calorie burners in the body,” she explains. “The more muscle mass you have, the more calories you burn throughout the day, even when you are resting or sitting at a desk.”

Research shows that even a small increase in muscle mass, such as half a kilogram, can significantly improve fat burning and metabolic rate. However, these benefits do not appear overnight. Dr. Rozman notes that the impact typically becomes noticeable after two to three months of consistent training. Once your body adapts and muscle gain stabilizes, the scale usually follows suit.

She emphasizes that a stalled weight loss or slight weight gain in the first couple of weeks of strength training does not mean your efforts are failing. “It may simply mean your body is changing in a healthier way,” she says.

The key takeaway: do not rely solely on the scale. Pay attention to how your clothes fit, your strength levels, and your energy throughout the day. Building muscle is one of the most effective long-term strategies for increasing daily calorie burn and supporting sustainable weight loss. Staying consistent will pay off.