Women focused on strength: How much did you gain?

absolament

How many of you have seen your weight climb and worried that you're too heavy even though you didn't feel fatter? How did you cope? What were your results?

My background...

Age: 38
Female
3 children (youngest is 7)
Height: 5'3"


Exercise:
I do Brazilian Jiu Jitsu (2x/week), yoga (x1) and Pilates (x1). All basically good for building muscle and flexibility and jiu jistu also fills the gap for cardiovascular fitness. I also spend a few minutes a couple of mornings per week to do jumping jacks, lunges or other types of quick cardio or strength to get my heart pumping. And a few times I week I go for a 15 minute, 1 mile walk.

Diet:
Mostly clean. Very few processed foods. I know that I am not over eating or under eating. Logged recently just to be sure.

Water:
6-8 8oz. servings

Rest:
7-9 hours per night.

Stress:
None

I know I am on the right track. But I find it bothersome that I weigh 152 pounds right now. (I'm trying my best not to let the scale frighten me.) I started at 135 before starting jiu jitsu a year ago. I was weak compared to now. It didn't take long to jump to 145 pounds. I am so much stronger and happier. Fat began to melt away when I incorporated occasional exercise burst in the morning, but my weight didn't drop. I don't think I should be worried. The calipers tell me that I'm still losing fat even though the tape measure is creeping up just slightly. I'm sure I'm gaining muscle as I am getting better at jiu jitsu and the guys are "fighting back" much harder against me.

I guess what I really want to know is for females who are in maintenance mode and are primarily focusing on muscle building, how heavy did you become before it was very obvious that your fat percentage was dropping? Did you gain a significant amount of weight that you started to worry a little too?

Oh... and after logging the past couple days, I realized I need to increase my protein.

Thanks for offering me your insight!

mereditheve

It is always difficult when you watch the scale climb the "wrong way" after spending a lot of time working out!

However, strength training is one of the best ways to transform your body and get not only the look you want, but healthier bones and muscles. I am a huge proponent of strength training for a number of reasons. It's unfortunate that many women are afraid that lifting heavy weights and building muscle will make them bigger -- there are some rare exceptions, but for the most part, even lifting heavy weights will make a woman thinner and leaner. In fact, strength training is one of the few things that can build bone density.

I am focused primarily on building strength. I have gained about 4 lbs but my smallest clothes are looser on me than they were when I weighed less. I do weigh myself each day, but I don't stress about fluctuations since it's a marathon, not a sprint. After a strenuous workout, you'll tend to retain more water as your muscles try to repair themselves. And while you'll lose fat, you'll gain denser muscle... in the end, the number on the scale isn't really what you're worried about, it's looking and feeling your best. Keep up the strength training!

Jaedynmoon

I'm 5'9 and started weight lifting about a year ago at a scrawny/flabby 139 lbs. I weighed myself a few weeks ago and I'm 159. I just realized a long time ago that the scale isn't the only thing you can focus on. My clothing size has remained the same and actually fit better because I've lost body fat and gained muscle. I eat gluten and dairy free since I have an intolerance to both. Lots of fresh and healthy foods. I just see the muscle definition and fat loss and let that motivate me.

absolament

Thanks. That info helps a lot.

lemonshredding

I'm 5'9 and started weight lifting about a year ago at a scrawny/flabby 139 lbs. I weighed myself a few weeks ago and I'm 159. I just realized a long time ago that the scale isn't the only thing you can focus on. My clothing size has remained the same and actually fit better because I've lost body fat and gained muscle. I eat gluten and dairy free since I have an intolerance to both. Lots of fresh and healthy foods. I just see the muscle definition and fat loss and let that motivate me.

Made me so happy and relaxed to read this! As an ex ballerina who is also 5"9 I was once a mere 113lbs. I have definitely increased my food intake and not all of it is clean but I have also gained some muscle due to ditching ballet and taking up little backyard weight lifting sessions.

It freaked me out that I am working harder than ever and GAINING but I know I am not overweight and that I am building muscle and bone density which will help me maintain a health lean body mass later in life, ratgher than being a waif who could barely keep up maintenance at 1400kcal!

Lifting for life!! xx

mellowcoton

I've been lifting fairly consistently since September and have put on about 8 pounds. It's definitely alarming when I see it, but I make sure to keep measurements/gauge fat loss in other ways. I love lifting, it makes me feel better than anything else I've done!

2013sk

Great post!!!!

I am now a lot heavier on the scales, I like to be around 138lbs - But I must be at least 145-147lbs now, but my body has changed completely.

My arms are so much bigger as I have now built muscle in them, and my back has got broader/bigger. Also the muscle at the sides of each of my thighs are starting to come out from doing the spin bike/the gliding machine and the cross trainer.

So even though I am so much heavier on the scales my whole body has changed, and I know for a fact my waist has got really small. Even my friend commented at the gym the other night... The only thing I want to change is slimming down my thighs as I think they have got too muscley.

Get a tape measurer/take photos of yourself - Try not to worry about the scales too much - Or get your body fat % done and go by that!!! : )

3laine75

I'm at maintainance while strength training, I have also strength trained at deficit. I am a bit too scared to try a surplus (silly, I know).

The fact is, you won't gain weight (be it fat or muscle) at maintainance. If you're adding weight, you're eating at surplus.

Nothing wrong with adding muscle weight while shedding fat though, glad it's going well for you - I hope I can find the courage to go for a bulk soon.

TavistockToad

who cares what the scales say?? noone else can see that number... it doesnt mean anything...

Sarauk2sf

My weight can vary 10lbs in a few days due to water retention. I have to go by how my clothes fit as well as overall trends to see if I am gaining too much fat. As females, we cannot gain much muscle over the course of a month, especially if not overweight and/or after 'newbie gains' have been used up. For me, a trend of more than about 2lb a month (outside water weight) is gaining too quickly as it will be mainly fat (nearer 1lb a month would be better imo, depending on goals).

twixlepennie

My weight stays within my 3lb maintenance window, in spite of doing strength training (using body weight), and a bit of cardio. If my weight goes over the high end of my maintenance range for more than a week, then I correct with a calorie deficit. My exercise routine has not affected my weight at all.

eta: my bf% was around 17% before I started the strength training. I can tell a slight difference in my pictures from before/after adding the strength training, but I don't think it's changed drastically-I just have more muscle definition than before

ShoeGal78

I'm similar to twixlepennie - my weight varies by about 2 or 3lbs and I weight train 3 times a week with heavy weights with a small amount of cardio - I adjust my calorie intake if I start to gain. My bf% is just under 17%. I'm not making any massive gains in terms of muscle mass but don't expect to..! My fluctuations in weight are usually caused by water weight and from the extra food weight after a weekend as I count my calories based on a weekly average.

wilsoje74

How many of you have seen your weight climb and worried that you're too heavy even though you didn't feel fatter? How did you cope? What were your results?

My background...

Age: 38
Female
3 children (youngest is 7)
Height: 5'3"


Exercise:
I do Brazilian Jiu Jitsu (2x/week), yoga (x1) and Pilates (x1). All basically good for building muscle and flexibility and jiu jistu also fills the gap for cardiovascular fitness. I also spend a few minutes a couple of mornings per week to do jumping jacks, lunges or other types of quick cardio or strength to get my heart pumping. And a few times I week I go for a 15 minute, 1 mile walk.

Diet:
Mostly clean. Very few processed foods. I know that I am not over eating or under eating. Logged recently just to be sure.

Water:
6-8 8oz. servings

Rest:
7-9 hours per night.

Stress:
None

I know I am on the right track. But I find it bothersome that I weigh 152 pounds right now. (I'm trying my best not to let the scale frighten me.) I started at 135 before starting jiu jitsu a year ago. I was weak compared to now. It didn't take long to jump to 145 pounds. I am so much stronger and happier. Fat began to melt away when I incorporated occasional exercise burst in the morning, but my weight didn't drop. I don't think I should be worried. The calipers tell me that I'm still losing fat even though the tape measure is creeping up just slightly. I'm sure I'm gaining muscle as I am getting better at jiu jitsu and the guys are "fighting back" much harder against me.

I guess what I really want to know is for females who are in maintenance mode and are primarily focusing on muscle building, how heavy did you become before it was very obvious that your fat percentage was dropping? Did you gain a significant amount of weight that you started to worry a little too?

Oh... and after logging the past couple days, I realized I need to increase my protein.

Thanks for offering me your insight!

I'm sorry but you did not gain 17 lb of muscle in a year

wilsoje74

I've been lifting fairly consistently since September and have put on about 8 pounds. It's definitely alarming when I see it, but I make sure to keep measurements/gauge fat loss in other ways. I love lifting, it makes me feel better than anything else I've done!

8 lb muscle in 4 months???

FitForRiding

People get too "stuck" on the scale. Even though I have some fat to lose (stomach area), since weight training for over a year now I have gone from 176 - 184/186. I am 55, 5'6". My trainer said about 155 lbs is probably where I'll end up. My lower and upper body are strengthening and toning nicely, but darn that mid-life middle! It's coming but taking some time....

acogg

According to the author of New Rules of Lifting for Women, women can gain up to around 2.5 pounds of muscle in a month. I find it very discouraging when people assume that women can't put on muscle.:frown:

aimeercole

This post makes me feel so much better! Since the cold winter months I have started more weight training and less running. Although I actually FEEL like I am slimming down the scale climbed 5 pounds since November. I was so frustrated. I almost decided to stop the weight training all together and just go back to only running, which I know isn't the best possible fitness plan. Hearing what you said, I will stick it out and vary running with the weight training. Thanks for the post.

FitForRiding

Wow! I would rather have a muscular-strong body than skinny...

3laine75

According to the author of New Rules of Lifting for Women, women can gain up to around 2.5 pounds of muscle in a month. I find it very discouraging when people assume that women can't put on muscle.:frown:

Yes, we know - although that's a high figure for most of us to hit - but there's no way to gain that muscle weight (or any) if you are eating at (your actual) maintainance.

Most people agree that a 0.5 lb is the norm for women (eating at SURPLUS).

acogg

Well let's just say that everyone is different and the most important thing is to try to put on muscle. Discouraging posts about people you know nothing about is not helpful.

busywaterbending

hi absolament

I just focus on my macros to ensure that I'm just doing body recompositioning. Gaining bodyfat doesn't happen when you control calories in, and gaining muscle mass only occurs with proper muscle exercise and refeed timing.

Looks like the exercises you focus on are muscle building, and you don't do any fat burning exercises. That makes body fat loss extremely difficult.

3laine75

Well let's just say that everyone is different and the most important thing is to try to put on muscle. Discouraging posts about people you know nothing about is not helpful.

Sorry if you've found my posts unhelpful - that was not my intention.

A lot of people mistakenly believe that they can gain weight, while eating at deficit or maintainance simply by adding strength training. Often it is something else (not logging accurately or simply excess water for recovery).

OP is happy with her results but I found it prudent to mention that she can't have found her actual maintainance figure if weight is still being gained.

I have weight trained at maintainance since Xmas and have stayed the same weight - I expect to add no muscle as I have been doing this for a while and unfortunately, all newbie gains are behind me. When I find the nerve, I'll be following OPs (and many others) example and eating at surplus.

I just think it's important to realise that mass cannot simply materialise from nowhere.

JoRocka

Well let's just say that everyone is different and the most important thing is to try to put on muscle. Discouraging posts about people you know nothing about is not helpful.

it's NOT nothing. What she is saying is pretty spot on actually.

For women to truly put on size and muscle it's work- like HARD work. And most people equate strength to size- and you can gain strength without gaining size. Just because you are getting stronger doesn't mean you are bulking. They aren't the same thing.

You don't do it by accident. And what she is doing isn't going to build muscle- there is no progressive overload. She is doing work- yes- and she may be getting stronger- but there is absolutely no way she put on 17 lbs of muscle in a year.

Even when you are actively bulking- you accept and acknowledge that your gain will be fat AND muscle. So if I bulk for 6 months- and put on 10 lbs- it's reasonable to assume I've put on 5-7 lbs of fat- and 5-3 lbs of muscle.

No it's not impossible for women to put on muscle- but it's REALLY hard. Laughable hard. If she's in maintenance than she shouldn't be putting on weight- period. Fluxing up and down is not putting on weight- there will be some flux up and down- anywhere from 5-7 lbs in a day is perfectly normal. But the average of those numbers- tends to be the same.

That being said- clothing- measurements- and visual assessment is WAY better than the scale.

victoriannsays

Take some baseline measurements, increase your protein and log consistently at maintenance for 1-2 months. Reevaluate after that and see where you are. You might be eating more than you realize or not burning as much as you think during your workouts. Use a HRM. Weigh your portions.

I go up and down in weight about 5lbs throughout the month. I take an average and if my jeans still fit perfectly I'm okay.

starbucksbuzz

Well let's just say that everyone is different and the most important thing is to try to put on muscle. Discouraging posts about people you know nothing about is not helpful.

it's NOT nothing. What she is saying is pretty spot on actually.

For women to truly put on size and muscle it's work- like HARD work. And most people equate strength to size- and you can gain strength without gaining size. Just because you are getting stronger doesn't mean you are bulking. They aren't the same thing.

You don't do it by accident. And what she is doing isn't going to build muscle- there is no progressive overload. She is doing work- yes- and she may be getting stronger- but there is absolutely no way she put on 17 lbs of muscle in a year.

Even when you are actively bulking- you accept and acknowledge that your gain will be fat AND muscle. So if I bulk for 6 months- and put on 10 lbs- it's reasonable to assume I've put on 5-7 lbs of fat- and 5-3 lbs of muscle.

No it's not impossible for women to put on muscle- but it's REALLY hard. Laughable hard. If she's in maintenance than she shouldn't be putting on weight- period. Fluxing up and down is not putting on weight- there will be some flux up and down- anywhere from 5-7 lbs in a day is perfectly normal. But the average of those numbers- tends to be the same.

That being said- clothing- measurements- and visual assessment is WAY better than the scale.

This. I started lifting in March of 2013 and gradually gained a good 15lbs or so. Some of that I intentionally ate at a surplus hoping to put on muscle (while lifting heavy), some of it I just wanted to eat more... I'm guessing I put on 6-8lbs of muscle and I think that is a helluva accomplishment. That said I'm working on cutting now, and I'm pleasantly surprised by my results so far. Granted I'm only a few lbs down, but so far my strength hasn't suffered at all and I feel great. I'm not eating a starvation diet or depriving myself by any means, just making sure I don't overeat, and making sure I get enough protein.

wilsoje74

According to the author of New Rules of Lifting for Women, women can gain up to around 2.5 pounds of muscle in a month. I find it very discouraging when people assume that women can't put on muscle.:frown:

With a lot of hard work and calorie surplus. It's not easy. Also I don't see that the OP is actually lifting any weights.

MoreBean13

I didn't gain weight, because I started lifting at the same time I started losing weight. But, I ended up having to raise my goal weight by 15lbs because I'm the same size now (if not smaller) than I once was at 15ish pounds heavier. (IDK if that makes sense- the wording feels awkward and I've reworded it a couple times to no avail.

I'm 5'3" and My original goal weight was 125-130 lbs, based on having previously worn a clothing size 4-6 at that weight. I'm now 145 and a comfortable size 4. (some 2's, some 6's). So my body composition is definitely different this time around. Most likely I didn't gain muscle while losing weight- more likely is that I added muscle while gaining 50+lbs and then I was able to preserve a good chunk of it while losing through proper nutrition and training.

twixlepennie

Well let's just say that everyone is different and the most important thing is to try to put on muscle. Discouraging posts about people you know nothing about is not helpful.

it's NOT nothing. What she is saying is pretty spot on actually.

For women to truly put on size and muscle it's work- like HARD work. And most people equate strength to size- and you can gain strength without gaining size. Just because you are getting stronger doesn't mean you are bulking. They aren't the same thing.

You don't do it by accident. And what she is doing isn't going to build muscle- there is no progressive overload. She is doing work- yes- and she may be getting stronger- but there is absolutely no way she put on 17 lbs of muscle in a year.

Even when you are actively bulking- you accept and acknowledge that your gain will be fat AND muscle. So if I bulk for 6 months- and put on 10 lbs- it's reasonable to assume I've put on 5-7 lbs of fat- and 5-3 lbs of muscle.

No it's not impossible for women to put on muscle- but it's REALLY hard. Laughable hard. If she's in maintenance than she shouldn't be putting on weight- period. Fluxing up and down is not putting on weight- there will be some flux up and down- anywhere from 5-7 lbs in a day is perfectly normal. But the average of those numbers- tends to be the same.

That being said- clothing- measurements- and visual assessment is WAY better than the scale.

+100

There's a big difference between doing some strength training exercises (what OP and myself are doing) vs someone who is doing a hard core training regiment with progressive heavy lifting, with cutting/bulking. I'm definitely becoming stronger doing strength training, but I know I'm not gaining muscle mass from it. People are talking about two totally different things here in this thread and I think the OP may be confused as to what she's doing?

Also-I'm stronger now AND 'skinny' (I prefer the word thin). The two aren't exclusive of each other, like a previous poster suggested. I also realize doing what I'm doing now, I will not gain muscle mass and get me the look of someone who does heavy lifting (like sarauk). That doesn't mean what I'm doing is 'wrong', it just means I have different goals. I'm getting stronger, getting muscle definition and I'm having fun, all while staying in my maintenance window, which is important to me

acogg

I am wearing my calorie surplus. :laugh: The new weight is coming from somewhere, there is no reason to assume the OP is not putting in the work. I am putting in the work, but I don't log my exercise. I figure my body is doing the correct logging.

MoreBean13

OP- I forgot to mention this in my first post. I am very interested in this part of your post:

Stress:
None

How does that work? I feel like you must have a secret. Especially with 3 kids!
TELL ME THE SECRET!

(sorry about the yelling. I am stressed.)

wilsoje74

I am wearing my calorie surplus. :laugh: The new weight is coming from somewhere, there is no reason to assume the OP is not putting in the work. I am putting in the work, but I don't log my exercise. I figure my body is doing the correct logging.

I'm not saying she isn't working, but she is doing yoga Pilates and jujitsu. Maybe those involve weights but I don't think so. They will help with strength and flexibility but not put on a lot of muscle, especially 17 lb