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So I know we’ve all been there, right? We’re SO excited to start a new workout program- we get geared up, we push hard and at the end of the first week we hop on that scale super excited to see how much weight we’ve lost and….. the scale has gone UP, not down! What gives?

Well, when you talk to most trainers and fitness professionals, you’ll hear from them that this is not uncommon! A new fitness program causes a temporary scale increase. This is not a weight gain and remember to focus on the “temporary” part! Unfortunately, this phenomenon causes a lot of people to give up on their new workout routine since they haven’t seen results. I think we’re all guilty of that- myself included, but let me explain why this happens so you’re prepared and you don’t get discouraged!

You’ve probably noticed that when you start a new workout program, you’re extra sore. Your body is doing all new movements and that causes extra muscle soreness.  On average this soreness lasts about 24-48 hours and is really a protection mechanism that your body puts in place.  Your body is defending the muscle tissue that is all of a sudden being used in a completely new way.  You may have heard the term Delayed-Onset Muscle Soreness (DOMS) and that is what this is referring to.

When you talk about getting ripped- it’s not entirely untrue. Muscle soreness like we’re talking about above, is caused by teeny tiny (microscopic actually) rips in the muscle fibers.  Obviously, your body has to protect itself and it does this by becoming inflamed and maybe even a smidge swollen.  This is because your body is retaining fluid in those sore muscles.  This can cause anywhere from 2 pounds to 5 pounds in water retention.  That is what you’re seeing on the scale- that temporary water retention due to soreness and your body protecting itself.  Sometimes you may not even FEEL sore, but still experience this.  Some people never get sore, but your muscles are still being used in new ways and your body still has to protect itself.

This temporary scale increase should drop within a few weeks IF you’re following the program AND eating well.  Obviously if you’re eating crappy, you’re not going to see that weight loss.  So rest-assured that if your workouts are scheduled, your meals are healthy and you’re drinking plenty of water, that scale is going to be in your favor, but don’t get discouraged if that isn’t how it is within that first week or so.  The thing to remember is that exercising isn’t going to make you gain weight so it isn’t the program that you picked that’s making that happen. It’s simply this all too common water retention.

Something to remember also is that if you’re doing a program like P90x, it has 3 distinct phases so each time you enter a new phase, this may happen again.  Just stay firm in your workout routine and nutrition guide- that’s why most programs come with a nutrition guide.  Follow it!

So remember that this is normal- stick with it and don’t give up!