Can strength training help you gain weight

答案其实没有绝对的是或否，核心看你训练后的饮食搭配，以及本身的基础体重情况。 In the seven or eight years I have been involved in fitness, I have seen too many "skinny" people who eat too much and don't gain weight and rely on strength training to gain weight healthily. I have also seen people with high body fat fall off the scales and shrink in size after doing strength training.

I had a sophomore who just came to me. He is 178cm tall and only weighs 110 pounds. He is a paper person who cannot hold up even wearing two layers of down jackets in winter. In order to gain weight, he spent a lot of money on milk tea and fried chicken, and his weight did not change at all. He always suffered from gastroenteritis. Later, I practiced strength training three times a week, rotating my chest, back, and legs. After each training session, I ate an extra spoonful of protein powder, and added a fistful of rice and a piece of skinless chicken drumstick to my dinner. I continued this for three months, and my weight increased by 12 pounds.

But don’t think that as long as you practice strength, you will definitely gain weight. A while ago, a working girl came to me for consultation, saying that she was afraid of getting stronger through strength training. I looked at her body fat report. She was 158cm tall and 126 pounds, with a body fat rate of 33%. She usually ate heavy oil takeout from the company downstairs. Later, she practiced strength training for two months, and replaced the takeout with home-cooked multigrain rice, lean meat, and vegetables. In two months, she lost 3 pounds, her waist circumference shrunk by 5 centimeters, and the jeans she wore before were a lot looser. She did not appear to be "getting fat and strong" as she was worried about.

In fact, many people have too deep misunderstandings about weight. For example, the volume of muscle and fat weighing the same one pound is as different as that of iron and cotton of the same weight. The density of muscle is more than three times that of fat. Strength training itself stimulates the muscles and helps you direct the nutrients you eat to the muscles as much as possible. If you are thin, eat enough calories and protein, and gain weight after building muscles, this is healthy "weight gain", which is completely different from the "fat gain" that people think of as puffy and fat; but if you can't control your mouth after training and eat high-fat and high-sugar meals, the excess calories will turn into fat and pile up on your body, which will indeed make you look fatter.

To put it bluntly, strength training is just a tool. Whether it helps you gain weight or lose fat ultimately depends on how you match your diet. It will not make the decision on its own.