How to Build Muscle After Bariatric Surgery

Bariatric surgery is a life changing step toward a healthier you. But once the weight is shed, the next challenge begins building muscle. Developing muscle mass not only shapes your body but also boosts your metabolism, helping you thrive in your new chapter of health and wellness.

Why Muscle Matters After Bariatric Surgery

Building muscle after bariatric surgery is essential for maintaining weight loss and improving overall health. Muscle mass enhances your metabolism, improves physical strength, and supports your body as it adjusts to its new form.

Step 1: Increase Your Protein Intake

Protein is the building block of muscle repair and growth, making it a crucial component of your post-surgery nutrition. Aim to incorporate lean protein sources into your meals, such as chicken, fish, eggs, or plant-based options like tofu and lentils. Protein shakes can also be a convenient and bariatric-friendly way to meet your daily protein requirements

Step 2: Begin with Dumbbell Exercises

Your journey to build muscle after bariatric surgery can safely start with dumbbell exercises. For your upper body, begin with light dumbbells ranging from 5 to 10 pounds. For lower body exercises, consider starting with weights ranging from 10 to 25 pounds. These ranges are designed to safely initiate muscle building without overburdening your body.

Upper Body Exercises

• Bicep Curls

• Shoulder Press

• Chest Press

Lower Body Exercises

• Goblet Squats

• Reverse Lunges

• Hinges

Step 3: Stick to the same exercise but increase weight every two weeks

Once you’ve mastered proper form with your current routine, focus on progressive overload by sticking to the same exercises but increasing your weight every two weeks. For example, if you’ve been using 10-lb dumbbells for a specific exercise, move to 12-15 lbs as your strength improves. Sticking with familiar movements ensures comfort and safety as you gradually build muscle and push your limits.

Building muscle after bariatric surgery is an empowering journey that goes beyond physical transformation. It’s an investment in your long-term health, confidence, and quality of life.

By following these steps, you can safely and effectively build muscle, supercharge your metabolism, and thrive in your new chapter of wellness.

Written by Latrina Woods, Board Certified Health Coach and owner of Vivify The gym for women. For empowering fitness insights, follow us on Instagram @vivifytraining_nola or to join our newsletter, email Latrina@vivifytraining.co.