Strength Training But Not Losing Weight? Here’s Why

Strength training is a great way to slim down and get toned, but sometimes you may not see the weight loss results you want. It's important to understand that the number on the scale is just one part of the equation and doesn't necessarily reflect your progress.

Reasons Why You're Not Losing Weight with Strength Training

If you're not seeing results from your strength training, it could be because you're consuming more calories than you're burning. Burning more calories than you consume is essential for fat loss, regardless of the type of exercise you do," says Domenic Angelino, CPT from the International Personal Training Academy (IPTA).

It's important to differentiate between weight loss and fat loss. Your weight includes various factors like fat, muscle, and water, so the number on the scale may not accurately reflect your progress," explains Angelino.

Building muscle can also impact your weight, as muscle tissue adds weight to your body. It's possible to gain muscle and lose fat simultaneously, which may result in a net gain in weight," says Amanda Capritto, CPT from PTPioneer.

Common Mistakes When Combining Strength Training with Weight Loss Goals

While it's possible to gain muscle and lose weight simultaneously, it may not be sustainable in the long run. Focusing on building strength and losing body fat rather than body weight is more effective," warns Capritto.

Instead of solely relying on body weight, consider tracking body fat percentage and gym stats like your max squat or deadlift to gauge progress," suggests Capritto. Angelino also recommends using other tools to evaluate body composition for a better understanding of your progress.

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Alexa Mellardo