How could we improve it?

This article contains false or inaccurate information.

Please tell us what was incorrect.

Please note that you do not need to fill this detail if it's inconvenient for you. Click Send My Opinion below to continue reading our site.
This article doesn't provide enough info.

Please tell us what was missing.

Please note that you do not need to fill this detail if it's inconvenient for you. Click Send My Opinion below to continue reading our site.
Hmm... I have a question.

We’re unable to offer personal health advice, diagnosis, or treatment, but we welcome your feedback! Just type it in the box below.

If you're facing a medical emergency, call your local emergency services immediately, or visit the nearest emergency room or urgent care center.


Or copy link


Why Am I Gaining Weight While Working Out? Here Are 5 Reasons Why

Why Am I Gaining Weight While Working Out? Here Are 5 Reasons Why

If you follow a strict diet and exercise daily, you might expect results to show on your weighing scale right away. Unfortunately, weight loss is not that simple. Some people may find it easier to shed those extra pounds, but it’s usually difficult for most people who try. You may ask, why am I gaining weight while working out? From stressors in your external environment to your genetic makeup, let’s go through some factors that may cause unexplained weight gain.

Exercise Type

If you’re exercising daily but still not losing weight, try looking at your workout plan. Does it have the right balance of strength training exercise or is it mostly cardio? That may be one of the answers to the question, ‘why am I gaining weight while working out?’

If your exercises are mostly cardio-focused, try to add more strength training to the mix. Strength training exercises can build muscle mass and increase your metabolism, making it easier to burn calories.

It’s generally recommended to do strength training for major muscle groups at least two times a week. Here are some additional tips:

  • Try body weight activities to work out major muscle groups (chest, shoulders, back, arms, abdominals, and legs)
  • Use weights like barbells and dumbbells
  • Visit the gym and try out their weight machines

Exercise Intensity

In addition to reviewing the activities in your workout plan, consider looking at the intensity as well. Are you pushing yourself too hard? Would you say your weight loss goals are closer to punishing than they are to being realistic?

If you’re straining your body too much, you may be setting yourself up for failure. Listen to your body when it is in pain and take rest days. For strength training, block one full day for rest in between each muscle group exercise. After a heavy day of cardio, you can try yoga or stretching exercises.

Food Choices

Unexpected weight gain may also have something to do with your food choices. Try to review what you are putting inside your body. If you’re going for a low-carb or low-fat diet, here are some things to consider:

  • Avoid foods high in trans-fat like baked goods and fried foods
  • Refrain from foods with high amounts of sugar and salt
  • Try to eat in smaller quantities or portions. The goal is to burn more calories than you consume.

These are general ideas in coming up with a meal or diet plan. If you want more detailed advice, it may be worth visiting a dietician who can help develop a personalized diet plan.


If you’re asking yourself, ‘why am I gaining weight while working out?’, stress may be one of the answers. If you’re under stress, you may find yourself sliding into unhealthy eating habits without knowing better. You may go for comfort foods which are often high-calorie, fatty, and sugary.

To prevent stress-related weight gain, try to develop healthy stress management and relaxation techniques. Identify your comfort foods and keep them out of arm’s reach to avoid temptation. Avoid skipping meals since that increases the chance of overeating, and make sure to get enough sleep. Learn when it’s time to seek professional help.


Obesity can develop as a result of specific genetic disorders such as Bardet-Biedl syndrome (BBS) and Prader-Willi syndrome. For example, a patient with BBS may encounter problems in fat deposition in the abdomen, leading to abnormal weight gain in early childhood.

However, it’s important to note that while genes may make a person susceptible to developing some conditions in their lifetime, behavior plays an equally important role. You can always reclaim control and take actions that allow you to lead a healthier life.

Key Takeaway

There is no easy answer to the question ‘why am I gaining weight while working out?’ But it’s worth looking into some of the factors that we listed above.

If you want personalized weight loss advice, it’s best to visit your doctor. They are in the best position to help you make healthier choices and take your unique needs into consideration.

Learn more about Diet and Weight Loss here.


BMR Calculator

Use our calorie-intake calculator to determine your daily caloric needs based on your height, weight, age, and activity level.



Hello Health Group does not provide medical advice, diagnosis or treatment.


Strength training: Get stronger, leaner, healthier. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 Accessed July 18, 2021

The Effect of Extra Weight on the Heart. https://www.hopkinsmedicine.org/health/wellness-and-prevention/weight-loss-and-diet Accessed July 18, 2021

How do I control stress-induced weight gain? https://www.mayoclinic.org/healthy-lifestyle/stress-management/expert-answers/stress/faq-20058497 Accessed July 18, 2021

Other factors in weight gain. https://www.cdc.gov/healthyweight/calories/other_factors.html Accessed July 18, 2021

Picture of the authorbadge
Written by Sandra Sendingan Updated 4 weeks ago
Fact Checked by Hello Doctor Medical Panel