Why Are My Thighs Getting Bigger From Exercise? (2024)

FAQs

Why Are My Thighs Getting Bigger From Exercise? ›

As you progress, your body will adjust to the intensity of the exercise and you will experience a plateau in which you will see a noticeable decline in the rate at which you are losing weight. This decline in fat loss, coupled with muscle hypertrophy, equals bigger thighs.

So, you probably still have a layer of fat covering those beautiful muscles (that 10 lb. you mention that you still have to lose) and that bodyfat, combined with the building of muscle you are doing, can make your thighs temporarily bigger until you lose the rest of the weight.

Thigh fat is typically caused by an excess of weight being carried in the thighs, usually from people who are currently or have been obese. Yet, thin people can have thigh fat, too. Other common causes of thigh fat include genetics, age, and hormonal levels.

A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation. Those two conditions in your muscle fibers are the reason you may gain some weight.

Your body releases cortisol during exercise, which can impact your fluids and cause your body to retain water. Also note that better blood flow leads to the swelling of the muscles. So, don't panic. Allow your body to adjust to the workout routine and the bloating should disappear after a couple of weeks.

Increasingly, evidence suggests that having strong, generous thighs might also be good for your health. A recent study, for example, found that beefed up quadriceps — the muscles at the front of the thigh, the biggest in the body — might reduce the need for a knee replacement.

While at the gym, you'll be actively working your muscles at the same time as dehydrating. This combination of your pumped-up muscles, dehydration and overworked muscles might make you feel well toned at the time, but a few hours after exercise you may appear like you've gained weight.

Genetics and a lack of exercise are standard reasons, but for women, thigh fat can also commonly develop for estrogenic reasons. The amount of estrogen receptors in the thighs and the effect the hormone has on fat pads in the thigh area can also be primary causes.

Lipoedema can make your bottom, thighs, lower legs and sometimes your arms look out of proportion with the rest of the body. In early-stage lipoedema, you may have bigger legs, a narrow waist and a much smaller upper body. You may have a large bottom, thighs, and lower legs, but your feet are not usually affected.

Sweating during a workout can cause us to temporarily retain water, which can make us feel bloated and cause the scale to look higher than it did yesterday. Also, you may be losing fat, but you're also building muscle at the same time, which can cause the scale to stay the same or even increase.

Why is my body fat increasing with exercise as a female? ›

Gaining weight after working out is likely due to muscle fiber inflammation, muscle glycogen and water weight gain, and over time, muscle mass gain. If weight loss is your goal, seeing an increase on the scale when you've been making an effort to exercise can be frustrating.

Water Retention After Exercise

"Water makes up approximately 65 to 90 percent of a person's weight, and variation in water content of the human body can move the scale by ten pounds or more from day to day," says Jeffrey A. Dolgan, a clinical exercise physiologist.

As you progress, your body will adjust to the intensity of the exercise and you will experience a plateau in which you will see a noticeable decline in the rate at which you are losing weight. This decline in fat loss, coupled with muscle hypertrophy, equals bigger thighs.

Fluid buildup. Leg swelling caused by fluid buildup in leg tissues is known as peripheral edema. It can be caused by a problem with how blood travels through the body. It also can be caused by a problem with the lymphatic system or the kidneys.

Include lower body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight. The key to strengthening the legs without bulking up is to keep the reps high (at least 15 reps per set). Perform three rounds of each exercise with minimal rest between each movement.

As noted, if you are doing distance running at a slower pace, your leg size will not increase. You will build Type I muscle fibers which are smaller. If you are sprinting, you will build Type II muscle fibers which are larger (and thus more powerful). This will make your legs bigger.

Muscle fatigue

Overtraining can lead to muscle strain, fatigue, and heavy legs. Aim for 150 minutes of exercise each week, and don't hesitate to slow down if you need to do so. Listen to your body. You can split up your workout and walk in several 10-minute segments.