You finally made the long-awaited commitment to strength training—whether it’s dumbbells at the gym, bodyweight circuits at home, or resistance bands in between meetings. You’re showing up, putting in the work, and starting to feel stronger. Then, you step on the scale…and see a number higher than before you started. If you’re new to lifting, this moment can be confusing (and a little disheartening), but as it turns out, weight gain after strength training is more common—and less concerning—than you might think.
Here’s the truth: Gaining a few pounds when you first start strength training is actually a sign that your body is doing exactly what it’s supposed to, according to Jasper Kopreit, a physiotherapist who specializes in sports and athletic therapy, as well as pain therapy. It does not mean you’re doing something wrong. In fact, it often means you’re building lean muscle (a good thing), storing more glycogen to fuel your workouts (also a good thing), and possibly experiencing temporary inflammation as your body adapts to new physical demands (a totally normal thing). None of this is a setback; it’s part of the process.
In this beginner’s guide to strength training, we’ll help you understand what’s really happening in your body during the first few weeks of lifting, as well as why the scale isn’t always the best progress tracker and what to look for instead when measuring results.
- ABOUT OUR EXPERTS: Jasper Kopreit, is a physiotherapist who specializes in sports and athletic therapy as well as pain therapy. Chris Ryan, C.S.C.S., is a fitness coach, trainer and founder of Chris Ryan Fitness. Elesa Zehndorfer, Ph.D. is an author and sports scientist.
WhY Strength Training Matters
In the simplest terms, strength training involves working your muscles against resistance—whether that’s with dumbbells, resistance bands, your own bodyweight, or even household items like soup cans. While many people associate strength training with bulking up, it’s actually about so much more: improving muscular endurance, boosting your metabolism, supporting joint health, and helping you move through daily life with more ease and confidence, explains Chris Ryan, C.S.C.S., founder of Chris Ryan Fitness.
Read More: Why Strength Training Is Absolutely Crucial As Women Age
As we get older, staying strong isn’t just about fitness—it’s about living well. Starting in our 30s, our bodies naturally begin to lose muscle mass and bone density, a process known as sarcopenia. Over time, this can affect everything from balance and posture to energy levels and mobility, warns Ryan.
The good news? Strength training is one of the most effective ways to slow this process, and support muscle and bone health as you age. It’s especially important for women as they get older, when hormonal shifts can impact muscle tone and body composition, explains author and sports scientist Elesa Zehndorfer, Ph.D. “It supports bone health during life stages like perimenopause and menopause, and may help with maintaining a healthy weight when estrogen levels shift,” she says.
What to Expect When You Start Lifting
In the early weeks of strength training, your body gets to work behind the scenes—long before you see visible changes. “You might notice better posture, deeper sleep, more energy, and that empowering feeling of getting stronger,” says Kopreit. “These are all signs that your muscles are adapting and your body is responding.”
You may also feel something called DOMS (Delayed Onset Muscle Soreness) about 24–48 hours after a workout, according to Zehndorfer. “It’s completely normal and a sign that your muscles are being challenged in new, beneficial ways,” she says.
And, as mentioned earlier, the number on the scale might tick up before it trends down. That’s because as your muscles start storing more glycogen (their go-to fuel), your body also retains water—about three grams for every gram of glycogen, explains Ryan. “Plus, those tiny muscle micro-tears from training trigger inflammation as your body repairs and rebuilds,” he says. “This isn’t fat gain—it’s part of the process of getting stronger.”
Read More: 6 Strength-Training Tips Specific To Women
How to Track Progress Beyond the Scale
Progress isn’t always reflected in pounds lost—here are smarter, more empowering ways to measure the real impact of your strength-training routine.
Track your gains
One of the clearest signs that your body is adapting to strength training? You’re getting stronger. “Maybe you’re lifting heavier weights than you did last month, doing more reps, or completing your sets with better form,” says Ryan. He recommends keeping a simple log—on your phone or in a notebook—to track how much weight you’re lifting, how many reps you’re doing, and how your workouts feel. Seeing those numbers climb is a powerful motivator and a clear sign of progress.
For post-workout recovery, consider adding a high-quality protein powder—like whey isolate or plant-based blends—to your routine to help support muscle repair and growth.
Pay attention to your energy levels
Feeling more energized throughout the day is a huge win, especially if you used to feel drained by mid-afternoon, according to Zehndorfer. “Strength training supports healthy hormone function, blood sugar stability, and improved sleep—all of which can boost your natural energy,” she says. If you’re finding it easier to get through your day without a crash or relying on that second (or third) coffee, your body is likely reaping the benefits of your new routine.
Be Aware of Everyday activities becoming easier
Progress shows up in everyday moments: carrying all the groceries in one trip, picking up your kids with ease, or climbing stairs without getting winded. These functional improvements mean your strength and endurance are increasing in ways that directly enhance your quality of life, explains Ryan. “Don’t underestimate how empowering it feels when daily tasks become noticeably easier.”
Read More: The Supplements Bodybuilders Need For Long-Term Health And Gains
Take Notice of how your clothes fit
Forget the scale—how your clothes fit can tell you so much more about your progress. Are your jeans fitting better? Do you feel more comfortable in your skin? As your body composition shifts and your muscle tone improves, you may start to notice subtle changes in how your clothes sit on your frame, explains Kopreit. These physical shifts can be gradual, but they’re real—and often more meaningful than a number on a screen.
Tips to Stay Motivated and Consistent
Building strength takes time, which is why creating sustainable habits—and giving yourself grace along the way—is key to staying motivated for the long haul.
Start slow and build a foundation
If you’re new to strength training, Kopreit recommends aiming for 2–3 sessions per week to start. “Focus on compound movements—like squats, lunges, push-ups, and rows—that work multiple muscle groups at once and help you build full-body strength,” he says. “Keep the focus on proper form, not heavy weights. Beginning with bodyweight or light resistance is a smart way to avoid injury and create lasting habits.”
Don’t overdo it early on
It’s tempting to dive in full-force, but more isn’t always better. Doing too much too soon can lead to fatigue, soreness, or even injury, quickly derailing your motivation, warns Kopreit. Instead, he recommends building your routine gradually and prioritizing rest days. “Incorporating active recovery activities—like stretching, foam rolling, or a light walk—can help reduce soreness and support muscle repair,” he says.
Focus on consistency over perfection
Progress in strength training isn’t always linear—and that’s okay. What matters most is showing up consistently, even if the session doesn’t feel perfect, explains Ryan. He recommends tracking your workouts so you can look back and see how far you’ve come. “Celebrate small wins—like lifting a little heavier or holding a move longer—and let those milestones fuel your momentum,” he adds.
Read More: The Post-Workout Stretch Routine You’ll Never Want To Skip
Ritualize recovery days
Rest days aren’t just a break; they’re part of the plan. “Giving your muscles time to recover is essential for building strength and avoiding burnout,” says Zehndorfer. She recommends making recovery something you look forward to by creating small rituals that support your body and mind. That could mean stretching while listening to a podcast, soaking in a magnesium-rich bath, or using tools like foam rollers or compression gear.
Trust the process
Strength training isn’t about quick fixes; it’s about building real, lasting strength over time. Even if you don’t see big changes right away, your body may be adapting and responding in ways you can’t yet see. Trust the process, stay consistent, and be patient with yourself. The results are coming—and they’re worth it.