The unexpected side effects of getting fit
You’ve committed to the gym, your workout playlist is locked in, and you’re finally on the road to achieving peak fitness. But as you power through those sets and clock in those miles, you start noticing some unexpected changes—some of them not as welcome as your new biceps.
While exercise is undoubtedly one of the best things you can do for your body, it can also come with a few surprises. Here are some unexpected fitness-related body issues that often catch people off guard when they start working out consistently.
Sudden weight gain
You’ve been hitting the gym hard, eating clean, and yet the scale seems to be moving in the wrong direction. Relax—this is often due to muscle gain and temporary water retention. When you first start training, your body retains more water to help repair muscle fibers that are being broken down. Additionally, muscle weighs more than fat, so the number on the scale might not be the best indicator of your progress. A better measure? How your clothes fit and how you feel overall.
Acne breakouts
Sweating is great for detoxing, but if you’re not washing up properly post-workout, your skin might suffer. Sweat, mixed with bacteria and excess oils, can clog pores, leading to breakouts on your face, back, and chest. To combat this, shower immediately after your workouts, change out of sweaty clothes ASAP, and consider using a mild exfoliating cleanser a few times a week.
Constant hunger
Ever find yourself ravenous after a solid workout? That’s your metabolism kicking into high gear. As your body demands more fuel to repair and grow muscle, your appetite naturally increases. While it’s important to refuel, be mindful of what you eat—reaching for processed, calorie-dense foods can set you back. Focus on protein, healthy fats, and complex carbs to stay satiated without undoing your hard work.
Joint and muscle pain
Soreness after a workout is normal, but persistent pain could be a sign that you’re overdoing it or neglecting recovery. Intense exercise causes microscopic tears in muscle fibers, leading to delayed onset muscle soreness (DOMS). However, if pain lingers for more than a few days, it could indicate overtraining, poor form, or an underlying injury. Incorporating proper warm-ups, stretching, and rest days can make a world of difference.
Foot and toe issues
From blisters to blackened toenails, your feet can take a beating when you ramp up your exercise routine. This often comes down to improper footwear—either worn-out sneakers or shoes that don’t provide the right support. If you’re experiencing discomfort, invest in well-fitted, activity-specific shoes and consider moisture-wicking socks to keep sweat and friction at bay.
Digestive issues
Some people experience bloating, cramping, or even digestive distress when they start exercising more frequently. This can be caused by dehydration, increased fiber intake, or the physical movement itself stimulating the digestive tract. Staying hydrated, spacing out meals before workouts, and experimenting with different pre-workout snacks can help minimise discomfort.
Mood swings
Exercise is known to boost endorphins, but it can also lead to mood swings in the beginning. This is due to the hormonal shifts that occur when your body adapts to increased physical activity. Fatigue, disrupted sleep, and hunger can also contribute to irritability. Giving yourself enough rest, maintaining proper nutrition, and keeping workouts balanced can help stabilize your mood over time.
Increased body odour
Sweating more means smelling more—at least temporarily. Intense workouts cause your sweat glands to become more active, and changes in diet can also impact body odor. While this is completely normal, staying hydrated, choosing breathable workout fabrics, and using antibacterial soap can help keep things fresh.
Temporary decrease in libido
Regular exercise is known to enhance sex drive, but in some cases, you might initially experience a dip in libido. This can be due to overtraining, stress from adjusting to a new routine, or lower energy levels from an increased calorie burn. The key? Listen to your body, prioritise sleep, and ensure you’re fueling properly to avoid burnout.
Sleep disruptions
While exercise generally promotes better sleep, some people struggle with falling or staying asleep, especially if they work out late in the day. High-intensity exercise releases adrenaline and raises cortisol levels, which can interfere with relaxation. If this happens, try shifting workouts to earlier in the day and incorporating wind-down activities like stretching or meditation before bed.
Experiencing unexpected side effects when you start exercising consistently is completely normal, but most of these issues can be managed with proper adjustments. The key is to listen to your body, stay patient, and make small tweaks as needed. As your body adapts, you’ll reap the long-term benefits of a healthier, stronger physique—without the unwelcome surprises.