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Total Body Weight Change During Training

On Blast:  Weight gain during training

A strength-to-weight ratio is the measurement comparison of fat free mass to fat mass (equation = fat free mass/fat mass) in the body.  A higher strength-to-weight ratio is preferred because it reflects higher free fat mass and less fat mass.  I often get asked why weight can change so much during the beginning of new exercise regimens or as the intensity increases during existing training routines. There are 3 scenarios substantiating how strength-to-weight ratio effect total body weight.

  • Maintaining fat free mass as fat mass is decreased results in a lower total body weight, which effectively increases the strength-to-weight ratio.
  • Increasing free fat mass while maintaining fat mass, increases total body weight, as well as a strength-to-weight ratio.
  • Increasing free fat mass while lowering fat mass, lower total body weight and increases strength-to-weight ratio

It’s really not enough to look at weight alone when you are assessing strength-to-weight ratio.  You need to look at your body’s composition.  Are you increasing or decreasing free fat mass or fat mass?  Tracking weight change does track calorie needs, but it doesn’t measure how the energy is being balanced.  Keeping track of body composition and strength-to-weight ratio can better assess your progress.

Verdict:  Track that body composition!