Why You Should Ignore the Scale if You’re Lifting Weights

Male Fitness | | Oct 29, 2024 | Ally's Angels

Hey Angels and Alphas,

Many people rely on the scale as a primary tool for tracking their fitness progress, but when lifting weights, it may not provide the full picture.

In some cases, it can even be misleading!

This article explores why relying too heavily on the scale might hinder your progress and what alternative methods can be more effective.

Let’s talk about it.

When the Scale Can Be Useful

The scale can serve as a useful tool in specific circumstances, especially for bodybuilders or data-driven lifters who are focused on body composition. These individuals often weigh themselves daily, removing emotional attachment to the number on the scale. The goal is to observe trends over time, as daily weight fluctuations due to hydration, digestion, or hormonal changes are normal. For those who can view the number objectively, this data can help in tracking long-term progress.

Why the Scale Often Doesn’t Work

For most people, especially those new to lifting weights, the scale can become a source of frustration. This is because your body may undergo a recomposition—gaining muscle while losing fat—which can keep your weight relatively stable or even cause it to increase. If you’re only watching the scale, it might seem like you’re not making progress, even when you’re adding muscle and losing fat. Here are some reasons why the scale might not be the best tool for you:

New to Lifting: Body Recomposition

Beginners often experience rapid muscle growth while simultaneously shedding fat. This is known as body recomposition, and it might keep your weight from changing much at all. In fact, you could gain weight as you build muscle, which can be disheartening if the scale is your only measure of success. Instead of focusing solely on weight, pay attention to other indicators of progress:

  • Strength improvements: Track how much weight you’re lifting week by week. If you’re getting stronger, you’re making progress.
  • Visual changes: Take regular progress photos to see changes in muscle tone and body composition that the scale won’t show.
  • Performance metrics: Keep track of your performance in the gym, whether it’s increased endurance, more repetitions, or heavier lifts.

Eating Habits and Water Retention

Your diet also plays a role in fluctuating weight. For example, after a night of indulging in salty or high-carb foods, you might wake up to a higher number on the scale due to water retention. This temporary weight gain isn’t fat, but it can be disheartening if you’re relying too much on daily weigh-ins. Foods high in sodium or processed carbohydrates can cause your body to retain extra water, skewing the results on the scale and making it seem like you’ve gained more weight than you actually have.

Better Ways to Track Progress

If the scale isn’t always reliable, what should you use to track your progress? Here are a few methods that provide a more holistic view of your fitness journey:

  • Progress photos: Taking pictures weekly can reveal changes in your physique that the scale might miss. Muscle growth and fat loss will be more evident when comparing photos over time.
  • Body measurements: Use a tape measure to track your waist, chest, arms, and legs. These measurements can give a more detailed picture of body composition changes.
  • Gym performance: Tracking your lifts, reps, and overall strength improvements can show that you’re making progress, even if your weight remains the same.
  • How you feel: Pay attention to energy levels, mood, and overall well-being. Increased energy and a better mood are great signs that you’re improving your fitness, regardless of what the scale says.

The Psychological Toll of the Scale

For many, the constant focus on lowering the number on the scale can lead to stress, anxiety, and frustration. These negative feelings can hinder your overall progress and affect both your performance and mental health. It’s important to shift your focus away from the scale and instead prioritize how you feel, how much stronger you’re getting, and the improvements you see in the mirror.

Conclusion

The scale is just one of many tools you can use to measure your progress, but it’s often not the best one—especially if you’re lifting weights and undergoing body recomposition. By focusing on strength gains, visual changes, body measurements, and how you feel, you can get a more accurate and motivating picture of your progress. Remember, your fitness journey is about more than just a number on a scale.