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Muscles, fat, and how much they weigh.

I hear this phrase all the time as I work with people who are lifting weights, “muscle weighs more than fat.”

I am going to let you in on a secret – they weigh the same! One pound equals one pound. The same holds true for fat and muscle.

One pound of muscle weighs the same as one pound of fat. However, muscles are more dense than fat, so they take up less space than fat. As you look at a pound of muscle and a pound of fat, the fat will look like more.

Because of this, you may see the scale move up, or not at all if your lifting heavier weights. This isn’t because muscle weighs more than fat, but rather you have more muscle mass.

Consider these other non-scale victories for tracking progress with weight loss and strength training:

  • Changes in circumference

  • How your clothes are fitting

  • Increased energy

  • Improved sleep

  • Strength gains

One final note on pounds. Don’t get discouraged with “only” one pound lost. Every pound adds up, and you have to start somewhere right? Don’t believe me? Consider what a pound of butter looks like. It’s a significant change!

Until next time,


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