Many who begin working out do so with a clear goal: To reduce body fat percentage, build muscle mass, and achieve a leaner look. In the fitness world, it is customary to refer to this process as "body recomposition" – a state in which the body loses fat while simultaneously building muscle.
However, contrary to crash diets or promises on social media, this is a complex and sometimes frustrating process. Changes are not always immediately visible, and body weight may even increase at the beginning of the journey. Therefore, experts recommend not relying solely on the number on the scale, but rather paying attention to additional changes occurring in the body.
Emily Addis, a fitness trainer specializing in strength training, explains that there are clear signs that can indicate the body is progressing in the right direction even when external results are not yet prominent.
<br>The first month: Why your weight might actually increase
One of the most surprising phenomena for new trainees is weight gain in the first few weeks.
According to Addis, this is a completely natural process. When beginning to perform resistance training, whether using weights or body weight, microscopic tears are created in the muscle fibers. The body responds to this process by repairing and rebuilding the muscles, a process that leads to strengthening and increasing muscle mass.
At this stage, muscles tend to retain more fluids as part of the recovery process. As a result, many people experience a slight sensation of bloating and even a temporary increase in weight.
More energy and less fatigue
Alongside the physical changes, one of the first things many trainees report is an improvement in their sense of energy.
Already during the first few weeks, it is possible to feel an improvement in mood, concentration levels, and the general sense of vitality. According to Addis, these were among the first changes she herself experienced after she began training consistently.
The explanation for this is related, among other things, to improved blood circulation, an increase in physical fitness, and positive hormonal changes that occur as a result of regular physical activity.
<br>Months 1 to 3: Strength begins to increase
In the next stage, usually between the first and third month, clearer signs of progress appear. One of the best metrics is the increase in strength. If at the beginning of the journey you managed to lift a certain weight or perform a limited number of repetitions, after a few weeks of consistent training you will discover that you are capable of handling heavier loads.
Those who train with weights may notice that they succeed in increasing the weight in various exercises. Those who train using body weight may discover that they are capable of performing more push–ups, more pull–ups, or more complex variations of the same exercises.
According to Addis, this is one of the most reliable signs that the body is adapting to the training and getting stronger.
When do you start seeing a change in appearance?
This is probably the question every trainee asks themselves. According to the expert, during the first months, subtle signs of a change in body composition may appear. The muscles may be slightly more prominent, the body contours may change, and clothes can feel different.
However, she emphasizes that the rate of change depends on many factors, including the training program, nutrition, the amount of protein consumed, and whether the person is in a caloric deficit.
According to her, it is important to avoid an obsessive focus on external appearance at this stage and to understand that this is a gradual process.
Months 3 to 6: The change becomes clearer
After several months of perseverance, the changes already become more prominent. At this stage, many of the trainees succeed in lifting significantly higher weights compared to the starting point, performing more complex exercises, and noticing a tangible change in body composition.
For some people, this will manifest as a decrease in body fat percentage, for others as an increase in muscle mass, and in many cases as a combination of the two.
The result is a leaner look, an improved sense of strength, and better performance in workouts.
<br>The two biggest myths in the fitness world
Alongside the positive changes, Addis wishes to shatter two particularly common myths.
The more you sweat, the better the workout was
According to her, the amount of sweat is not a metric for workout quality. Sweating is influenced by many factors, including weather, humidity, fitness level, fluid levels in the body, and even genetics. Some people sweat much more than others, but this has no direct connection to the amount of muscle built or the amount of calories burned.
The more it hurts the next day, the more effective the workout was
Muscle soreness is also not necessarily a sign of a successful workout. Soreness often appears when the body is exposed to a new movement or a load it is not accustomed to. Conversely, a person can perform an excellent workout, challenge the muscles significantly, and progress well – without suffering from severe muscle soreness the next day.
One of the most important messages emerging from research and field experience is that true progress does not occur within a matter of single days or weeks. Building muscle and reducing fat are entirely achievable goals, but they require perseverance, proper nutrition, and a progressive training program over time.
Therefore, if you have started working out and the weight did not drop immediately, do not be quick to despair. It is highly possible that beneath the surface, your body is already beginning to change, strengthen, and build the foundation for the results that will come later.