"Is this scale working!? I'm working out but gaining weight – what am I doing wrong?"
Here's the truth: I don't trust the scale. And neither should you.
That number fluctuates for reasons that have nothing to do with your effort, especially as we age. Here are six:
1. Inconsistent weigh-in times
Food and fluid throughout the day shift that number. Weigh yourself at different times? Expect different results.
2. Medication side effects
Certain meds cause fluid retention. You're crushing your workouts and eating right, but the scale doesn't budge – or goes up.
3. Hormonal changes
Women Estrogen fluctuations (menopause, post-menopause) cause fluid retention and belly fat redistribution.
Men: Andropause—declining testosterone—increases abdominal fat and decreases muscle mass.
4. Digestive issues
Slowed motility, reduced digestive enzymes, poor nutrient absorption – undigested food and waste build up in your gut and show on the scale.
5. Slowed metabolism
Aging = fewer calories burned. Even small diet changes can shift the scale.
6. New workout routine
Starting fresh? Your muscles retain water while they heal and repair. That "weight gain" might actually be muscle – that’s progress, not a setback.
The Bottom Line
The scale isn't reflective of your true progress. It's lying to you.
Better ways to measure success:
How your clothes fit (and where)
Energy levels throughout the day
Food cravings shifting from high sugar to high protein
If you need numbers, skip the bathroom scale. Try a BOD POD scan—a quick, non-invasive way to measure body composition (fat, lean muscle, body density) accurately. It'll change how you see yourself in the mirror.
Whatever method you choose, stick with it, trust your progress, and ditch that scale you can't stand anyway.
Be inquisitive, be safe, and keep living the good life.
– Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.