![\"Estimated](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/clock-regular.b2f2888.svg\")
9 min read<\/p>\n9 min read<\/p>\n
Lifting weights is one of the best ways to build muscle and transform your body. While there are many benefits of strength training<\/a> that don\u2019t involve changing your body composition, experts often recommend weight training for weight loss<\/a>. But what if you\u2019re lifting weights but not losing weight? It can be frustrating to not see results right away, but a little stagnation doesn\u2019t mean you should start skipping your weight-lifting sessions just yet.<\/p>\n \u201cStrength training can help you build lean muscle, which in turn improves your metabolism,\u201d says physician Amy Lee, MD, chief medical advisor for Lindora. \u201cA better metabolism means more fat and calories burned, helping you lose weight.\u201d But keep in mind that a variety of other factors can impact your ability to lose weight, like nutrition, lifestyle habits, and genetics. <\/p>\n Related Story<\/p>\n If you\u2019re weight lifting regularly but aren\u2019t seeing much progress on the scale, it\u2019s natural to feel defeated. However, this doesn\u2019t mean you should ditch strength training altogether. Here are the potential reasons you\u2019re lifting weights but not losing weight\u2014and what to do about it, according to trainers and dietitians. <\/p>\n Meet the experts: Amy Lee, MD<\/a>, is a physician specializing in medical nutrition and obesity medicine and is the chief medical advisor for Lindora. Jessica Cording, RD<\/a>, is a nutritionist and author of The Little Book of Game Changers<\/a>. Albert Matheny, RD, CSCS<\/a>, is the co-founder of SoHo Strength Lab and CEO of Promix Nutrition. Kimberly Gomer, RDN<\/a>, is a dietitian in private practice and nutrition expert at Consumer Health Digest. Avery Zenker, RD<\/a>, is a dietitian at Everflex Fitness.<\/p>\n 10 Reasons You’re Lifting Weights But Not Losing Weight1. You’re gaining more muscle mass.<\/p>\n Which, to be clear, is a good thing! The more you lift, the more muscle you build. But sometimes, that new muscle mass means that the number on the scale remains the same (or even increases). \u201cLifting weights helps build muscle, which is denser and weighs more than fat,\u201d says Avery Zenker, RD, a dietitian at Everflex Fitness. \u201cThis means that you can lose fat, but your overall weight on the scale might not decrease significantly because muscle adds weight,\u201d she says. Any weight gain from muscle shouldn\u2019t discourage you from working out, though\u2014after all, resistance training has been shown to have positive effects<\/a> on women\u2019s body composition, overall strength, and more.<\/p>\n 2. You’re not eating a balanced diet.<\/p>\n It\u2019s no secret that when it comes to losing weight, following a healthy, balanced diet plan<\/a> is key. \u201cStrength training\u2014while being awesome for body composition and metabolism\u2014isn\u2019t going to result in weight loss if diet is ignored,\u201d says Miami-based dietitian Kimberly Gomer, RDN. While you don\u2019t have to follow a super-strict diet regimen in order to lose weight, there are many options out there like the Pritikin Diet<\/a>, Whole30<\/a>, and the Mediterranean Diet<\/a> that may help you prioritize nourishing, well-rounded meals that will also support your workout routine. <\/p>\n Try to focus on nutrient-dense whole foods you enjoy, Zenker says. This includes a balance of protein, healthy fats<\/a>, carbohydrates, fruits, and veggies. If you\u2019re in the gym consistently, try adding some healthy protein bars<\/a> or weight loss-friendly smoothie recipes<\/a> to your routine so you can stay energized and fueled for every rep.<\/p>\n 3. You could use more protein.<\/p>\n Consuming more protein<\/a> is all the rage these days, and for good reason. \u201cProtein is important for muscle repair and growth, and it also helps keep you feeling satiated through the day,\u201d Zenker says. \u201cInsufficient protein intake can hinder muscle recovery and reduce the effectiveness of your workouts.\u201d High-protein diets may also help with weight loss, research<\/a> shows. This is because consuming protein decreases ghrelin levels (the hormone that signals it’s time to eat), so you don’t feel the impulse to overeat\u2014which, over time, prevents excess weight gain.<\/p>\n There\u2019s no magic amount of protein your body needs to lose weight, and you should always chat with your doctor before aiming for a specific number in your diet, Zenker says. The recommended dietary allowance (RDA)<\/a> has long held that adults need 0.36 grams per pound of total body weight per day, but this is considered the bare minimum. If you\u2019re lifting weights on the reg, you likely need more on a daily basis\u2014closer to 0.81 grams per pound of body weight for long-term health outcomes, per a 2016 study published in Applied Physiology, Nutrition, and Metabolism<\/a>. That said, some experts recommend<\/a> even higher protein intake, especially if you tend to be very active. To be safe, always talk to your doctor first to determine the optimal amount of protein for you.<\/p>\n 4. Alcohol could be hindering your success.<\/p>\n Alcohol can be a sneaky source of empty calories that work against your weight loss efforts, says Albert Matheny, RD, CSCS, the co-founder of SoHo Strength Lab and CEO of Promix Nutrition. If you tend to drink more than one alcoholic beverage at a time, you run the risk of having elevated cortisol levels<\/a>, hindered reaction time, or even decreased ability to work out as intensely\u2014so you may not be getting in as meaningful of strength training sessions as you think if you’re drinking regularly, he says. <\/p>\n The best way to cut excess calories and make progress toward your weight loss goals is to stop drinking, Matheny says. But, if that doesn\u2019t feel feasible for you, try changing up your drinking habits by sticking to just one drink once or twice a week, for example, or switching to low-calorie alcoholic drinks<\/a> like vodka and soda while avoiding sugary cocktails like margaritas and pi\u00f1a coladas. The 2020-2025 U.S. Dietary Guidelines<\/a> state that for adults who choose to drink, women should have one drink or less in a day.<\/p>\n 5. Your exercise is too low-intensity. <\/p>\n There\u2019s nothing wrong with low-intensity movement, but if your workout routine is too gentle, it may not be helping you lose weight in the long run. \u201cWith 99 percent of strength training exercises, you should feel cardiovascularly challenged,\u201d says Matheny. Although intensity can be hard to measure, keeping tabs on how you feel after you work out will usually clue you into whether your routine needs a tune-up. \u201cIf you don\u2019t feel like you\u2019re fatigued afterward, you\u2019re probably not training hard enough,\u201d he says. <\/p>\n If you\u2019ve been a little stagnant lately, try adding five to 10 more reps to each exercise in your routine or start lifting heavier weights until your workouts feel more challenging, Matheny says. It may also help to add a bit of cardio into your weekly routine. You can also ask a certified personal trainer for pointers\u2014chances are, they can help you find a sweet spot that will best support your goals.<\/p>\n 6. Your habits are inconsistent. <\/p>\n Consistency is key in achieving any wellness goal, and if you\u2019re inconsistent with your workouts and habits, it could be deterring your weight loss progress, says Dr. Lee. \u201cDon\u2019t strength train once during week one of your journey, then five times the next, and two times the next,\u201d she says. \u201cHave a set schedule, a well thought-out plan or program, and maintain your healthy habits.\u201d Forming meaningful habits\u2014like eating a balanced diet, drinking enough water, or strength training regularly\u2014and being consistent with them on a daily and weekly basis will help you optimize your journey with weight management, she says. <\/p>\n 7. You might be snacking too much.<\/p>\n \u201cStrength training has a way of making you feel very hungry,\u201d says dietitian Jessica Cording, RD, author of The Little Book of Game Changers. This can occasionally lead to mindless snacking, which ultimately hinders your weight loss goals. If you\u2019re not thinking ahead about how to get a balanced meal, you could end up eating tons of empty calories that aren’t nutrient-dense, Cording says.<\/p>\n The boost in appetite can also make you overeat, Gomer says. \u201c[It\u2019s] no doubt that more muscle equals more metabolic action which helps for both weight loss and maintaining weight loss. However, it is extremely easy to \u2018out eat\u2019 your exercise.\u201d When you exert energy weight lifting, your body compensates by increasing leptin<\/a>, your hunger hormone, to maintain homeostasis and keep things nice and balanced for survival, she explains. <\/p>\n To be clear, by no means should you stop snacking or restrict yourself from meals if you\u2019re trying to lose weight (or ever, for that matter). But instead of reaching for a salty bag of chips after your next lift session, try a healthy snack<\/a> that will keep you full and support your long-term weight loss goals (think: nuts, avocados, hummus, fruits, and whole grains). <\/p>\n 8. …or you’re eating too little.<\/p>\n Being in a calorie deficit<\/a>\u2014burning more calories than you consume\u2014is often held as a gold standard strategy for weight loss. However, if your body doesn\u2019t get enough calories, you can experience muscle loss, fatigue, nutritional deficiencies, and even decreased motivation to keep exercising, all of which make weight loss harder, says Zenker. Instead of restricting your calorie intake, fill your plate with nutrient-dense whole foods and focus on intuitive eating<\/a>, which involves honoring your hunger and fullness cues. Think: eating when you\u2019re hungry, stopping once you\u2019re satisfied, and not feeling guilty for enjoying yummy meals. <\/p>\n 9. You need more rest, recovery, and sleep.<\/p>\n Despite the idea that going hard in the gym is the only way to see weight loss results, getting enough rest matters, too. \u201cYou don\u2019t get stronger while you\u2019re working out\u2014you get stronger when your body recovers,\u201d Matheny says. Make sure you\u2019re stretching before and after your workouts and integrating regular \u201crest days\u201d into your routine. Try not to train the same muscle group over consecutive days, and give yourself 24 hours of rest in between workouts if you can, Matheny adds.<\/p>\n Additionally, getting enough shut-eye is even more important if you\u2019re working out while trying to lose weight. \u201cInadequate sleep can disrupt the balance of hunger hormones such as ghrelin and leptin, leading to increased appetite and cravings for high-calorie foods,\u201d says Zenker. Better sleep quality (think: restful, undisturbed sleep on a consistent basis) and longer sleep duration have been associated with higher success in weight loss efforts, per a study published in Nutrients<\/a>.<\/p>\n The recommended amount of sleep for adults is seven to nine hours, per the Centers for Disease Control and Prevention<\/a> (CDC). To achieve optimal rest, set up a healthy sleep environment which may involve relaxing activities before bed, reducing screen time, and limiting caffeine intake, says Zenker.<\/p>\n 10. Not enough time has passed yet.<\/p>\n It\u2019s natural to want fast weight loss results, however, it\u2019s important for weight loss to be healthy and sustainable, so be patient with the journey. \u201cWeight loss is a gradual process. Significant changes in body composition often take time\u2014and especially if you\u2019re looking to increase muscle mass while losing fat, progress could be slightly slower,\u201d says Zenker. Your weight can fluctuate during the day by five pounds or more, depending on factors like water retention<\/a>, bowel movements, fluid intake, and your menstrual cycle, she adds. So, know that it may take a while, and patience and consistent healthy habits will pay off.<\/p>\n How To Lose Weight Safely<\/p>\n If you\u2019re lifting weights consistently and incorporating practices like healthy eating, adequate rest and recovery, moderating (or avoiding) alcohol, and the other tips experts have suggested, you could notice a change in your weight in as little as a few weeks, says Matheny. However, there is no fast track or one-size-fits all solution for weight loss, and sometimes you may need to shake up your lifting routine to see clear results over time.<\/p>\n One way that you can do this is by engaging in both low and high-impact exercises to give your body a variety of training, says Dr. Lee. \u201cResistance training is crucial for metabolism maintenance, but also make sure you are doing something for overall cardiovascular health,\u201d she says. Cycling, dance, and boxing are all great workout options to add, she says. <\/p>\n If you’ve been trying to lose weight for a month and you don\u2019t feel that you\u2019re making any progress, it\u2019s a great time to re-evaluate your routine, Cording says. It can help to track your nutrition with a food diary, use a fitness app for motivation, or grab a friend and go to the gym together for accountability. You may also want to invest in a scale that measures your body fat percentage so you can watch that number go down instead of your overall weight, Matheny says.<\/p>\n It may also help to monitor more than just the number on the scale\u2014or take a break from tracking your weight altogether, Zenker says. Instead, focus on your exercise performance and how you feel, she recommends. \u201cCelebrate small wins,\u201d she says. \u201cEvery small step counts.\u201d<\/p>\n Find the Perfect Women’s Health Training Program for You Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men\u2019s Health, Women\u2019s Health, Self, Glamour, and more. She has a master\u2019s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.<\/p>\n","protected":false},"excerpt":{"rendered":"9 min read Lifting weights is one of the best ways to build muscle and transform your body.…\n","protected":false},"author":2,"featured_media":402167,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[4059,337,97],"class_list":{"0":"post-402166","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-core","9":"tag-fitness","10":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/402166","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=402166"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/402166\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/402167"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=402166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=402166"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=402166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-left-regular.dc4f48a.svg?primary=%2523D4D4D4\"){kind=icon}
![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-right-regular.e879c19.svg?primary=%2523fff\"){kind=icon}
![\"Headshot](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/01\/ea27d1a6-ecd9-4da8-b2a7-049a03b4ab93_1528214135.file.png\" "\\"Headshot")
<\/p>\n