Should You Gain Mass
When it comes to improving health, performance, or body composition, many people automatically assume that losing weight is the answer. It’s a common belief that a lower body fat percentage will always lead to better outcomes. But in reality, the relationship between body composition and performance is far more nuanced.
In fact, losing weight or getting leaner can sometimes have a negative impact—especially when it’s done without considering how it might affect strength, recovery, energy levels, or overall well-being.
When Gaining Mass Might Be the Right Move
For some, gaining muscle—and yes, sometimes a bit of fat—is exactly what’s needed to break through performance plateaus, improve health, and feel better day-to-day.
We’re seeing more female lifters move up in weight classes to become more competitive and stronger, rather than trying to stay as lean as possible. Athletes like Katherine Nye and Mattie Rogers have helped show what’s possible when strength and performance—not aesthetics—are the focus.
Adding muscle mass can also help shape the body in ways many people are looking for. That “toned” look? That’s muscle.
Depending on the individual, more muscle mass may also:
Support a higher metabolic rate
Improve hormonal balance
Enhance training recovery and reduce injury risk
Support long-term health outcomes
If you’re struggling with symptoms like low energy, poor sleep, persistent hunger, irritability, loss of menstruation, or obsessive food thoughts, it may be a sign that your body fat is too low—and gaining mass could be the key to feeling better and restoring balance.
But It’s Not for Everyone
Of course, not everyone will benefit from gaining mass.
People who are overweight/obese will see an improvement in their health markers by losing fat.
There are athletes who perform and feel better in their sport if they lose fat and/or weight (again… depending on their situation).
More muscle may negatively impact someone’s speed and cause a shift away from fast-twitch glycolytic fibers as well as a slower contraction velocity.
So, Should You Bulk? Cut? Maintain?
Ultimately, these decisions are highly individual and should be made with the support of a qualified coach—and in some cases, a healthcare provider. What works for one person may not be right for another.
At Black Iron Nutrition, we work closely with clients to align their goals with their performance, lifestyle, and health needs. There’s no one-size-fits-all approach.
Whether you’re considering a massing phase, aiming to maintain, or unsure which direction is right for you, we’re here to guide you with a plan that supports both your short-term goals and long-term health.