How much muscle mass can you gain doing weight training?

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Joined: Jun 12
Posts: 35

Posted: 01 Feb 2014, 09:26
Hi fitness buffs, I started eating low carb about two years ago, lost about 50 pounds, and kept it off. My only exercise was walking. Three months ago I started weight training with a trainer, progressed pretty rapidly to heavy weights for my gender and age, but now weigh 11 pounds more than I did when I started. My measurements haven't changed, my clothes fit as well or better, but I am a little freaked out when I weigh in. Is it possible for an older woman 5 feet 3 inches to gain 11 pounds of muscle?

Joined: Oct 13
Posts: 15

Posted: 01 Feb 2014, 13:14
Measurements are the same, wouldn't worry about the weight @ all. Sounds to me like your doing awesome. Keep it up and Congratulations!!

Joined: Nov 13
Posts: 294

Posted: 01 Feb 2014, 13:20
No its not possible even for men, under ideal circumstances where your diet is perfect for muscle growth, and your exercising your muscles with a good interval a man should be able to add 1 ½ to 2 pound of muscle in a months’ time. I women should be able to add about half this growth in a month’s time.
Some people can get half a pound more every month and some people get half a pound less.;jsessionid=19D23FB54A95674C6CAF2B2E86344090-mcd02.hydra


Joined: Feb 11
Posts: 1,223

Posted: 01 Feb 2014, 14:14
Have they measured your body fat %? I changed up my exercise routine about 5 months ago - increased weight training, changed up my cardio some, and started working w/ a trainer 2 hours/week. I haven't done the math, but I can tell you that according to their tools, my body fat % went down 6% in 5 months. My weight has pretty much stayed the same give or take a couple of pounds, depending on the day. So, I guess I gained however much muscle in that time frame (7-8 lbs?) I'm 38 y/o and have worked out on and off most of my life, other than the few years it took me to become obese. Thinking that I probably had muscles in there that just needed to be woken up! I have lost 1.5 inch around the waist, 1/2 around the hips. Not sure about other measurements off hand, but I look and feel leaner and more muscular/tone. I'm at the upper end of the BMI scale for my height, but I think I would be hard pressed to find someone willing to tell me that I need to lose any more weight (my goal is to drop 3-5 lbs and in doing so will hopefully have my body fat% be under 20). I'm not worrying about the number on the scale so much as long as I don't go above a certain number (at least this is what I tell myself, but being a female...) I feel good most days and that is what I focus on! Damn scale and BMI chart are hard to overcome. It really is about feeling good and being healthy and not what some tool thinks you should be. Doctors use it to help w/ educating, but other than that it is probably pointless.

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