To progress in strength and build muscle, it is necessary to change perspective: the scale is an obsolete indicator that should give way to measurements focused on performance, long-term health, and overall physical feeling.

noli's read

The community largely agrees on minimizing the importance of weight, favoring functional goals (strength, mobility, fall prevention) or aesthetic ones based on body composition rather than a numerical value. Science confirms that muscle mass gain is correlated with improved bone density and basal metabolism, as highlighted by research on healthy aging (e.g., meta-analyses on resistance training in seniors). It is true that muscle is denser than fat, which makes the weight on the scale misleading for evaluating physical progress (a physiological principle validated by numerous studies on body composition). However, the assertion that one can progress indefinitely without weight gain is physiologically limited: to build significant muscle tissue after 'newbie gains,' an energy surplus is often necessary, as shown by the principles of nutritional periodization (RCTs on hypertrophy). The idea of ignoring the scale entirely is an effective psychological strategy to reduce stress, although weight tracking can remain a neutral tool for adjusting energy intake according to goals. The community strongly converges toward supportive encouragement.

the sources

1. 1r/xxfitness