When you first start weight training, don't be surprised if you actually gain weight. This is a normal reaction for many people. The average person starting an exercise program may gain 3-5 lbs. If you're among these people, you've successfully gained lean body mass or muscles. Congratulate yourself. You deserve a pat on the back for all your hard work!
Check Your Body Composition
Your body composition refers to the percentage of fat and percentage of fat-free body mass that makes up your total body weight. Fat-free mass, also known as lean body mass, consists primarily of muscles tissue, bones, and blood, essentially all the rest of your body that is not fat.
Research suggests that the ideal percentage of body fat for men is 15-18 %. For women, the ideal range of body fat is 22-25 %. It's important to remember that these are suggested ranges. Some individuals with a higher percentage of body fat who are regularly active may still be considered at a healthy weight.
When you begin your improvement program, you might want to measure your body composition. This way, you'll have a baseline against which to measure the effectiveness of your program over time. You can see how much muscles mass you have when you get started. Every six weeks or so, you can check to see how much more muscles mass you have developed. If you're a person who is motivated by numbers, this is a concrete way to stay excited about your progress.
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