Why Strength Training Stalls The Scale

Here’s a reminder: if you’re starting strength training, don’t be surprised if the number on the scale stalls.

This isn’t because strength training stops fat loss.

It’s because when you’re new to it, your body is likely building muscle—and that’s a good thing!

For beginners, this muscle-building phase can last anywhere from a few weeks to a few months.

In fact, a lot of the muscle you gain could be your body rebuilding what’s been lost over time.

And, here's something interesting: rebuilding muscle happens faster than building it from scratch.

You may be in muscle-rebuilding mode if:

- You’re over 30 and just starting strength training (without strength training, we lose 3-8% of our muscle mass each decade after 30).

- You’ve crash-dieted in the past (which usually causes both fat and muscle loss).

- You’ve lost weight without strength training (losing weight without it often leads to muscle loss).

- You’ve taken a long (6+ months) break from strength training.

If this sounds familiar, start tracking your measurements every two weeks.

As long as you’re losing inches, you’re making progress. Inch loss is fat loss!

Of course, if you’re concerned about what you’re seeing on the scale, it’s always smart to check in with your doctor.

But if you’re generally healthy, a weight plateau after introducing strength training is normal.

Keep taking those measurements and pay attention to how your clothes fit.

If you’re seeing changes there, you’re definitely on the right track.