Will Lifting Weights Make Me Gain Weight?

The simple answer: No. Many people (especially females) are afraid that if they lift weights they will gain muscle mass and look too “bulky” or masculine. Because of this, they focus on cardio-based activities and avoid the weight room altogether. The truth is that resistance training can actually help prevent weight gain, burn fat, and shape your physique. Here are four reasons why adding strength training to your exercise routine is important for your overall health.

Improved Body Composition

Body composition tells you how much of your body is fat and how much is non-fat mass like bone, muscles, organs and tissues. By doing resistance training and increasing your muscle mass, you can reduce your body fat and improve your overall body composition. Strength training may cause you to gain weight, but that’s perfectly okay. If you increase the amount of lean body mass, you will look leaner and toned. Muscle is denser than fat, meaning it takes up less space on your body. By losing fat and gaining muscle, you can stay the same weight — or even gain some — but actually be slimmer than you were before.

Increased Caloric Expenditure

Routine weight lifting builds lean muscle mass, which requires more calories to maintain than fat. This means that a pound of muscle burns more calories than a pound of fat, both at rest and while working out. More muscle will likely lead to longer, more intense workouts, which can further increase how many calories you burn. With more muscle mass your metabolism gets a boost and you burn more calories during the day, not just when you’re at the gym or typing away at your desk.

Increased Strength

Consistent resistance training can significantly improve strength at any age. Regardless of what the training style is — heavy lifting with low reps or lighter weights with high reps — strength and muscle gains occur. If you’re simply looking to improve the overall shape of your body and improve your body composition, then lifting weights two to three times a week is an important component of a well-rounded fitness program. If you want to gain significant amounts of muscle mass, you’re looking at lifting four to six times a week. Consistency is key to reshaping your body and making lifelong changes.

Improved Health Outcomes

In addition to weight, body composition and strength related outcomes, resistance training can positively affect many other health outcomes. Research has shown that strength training can help prevent and treat many chronic diseases including cardiovascular disease, type 2 diabetes and cancer. It has also been linked to improving mental health, self-esteem, anxiety and depression.

You don’t need a gym, or a fancy weight set up, to benefit from resistance training. Small weights (dumbbells, barbells), kettlebells, bands — anything that builds strength — will give you a great start. If you’re still nervous about how to begin, your best bet is to get some personalized guidance from a trainer who can help you succeed.

Information adapted from acefitness.org and shape.com