Can You Get Stretch Marks From Working Out? Yes, But Keep Lifting Anyway

Most of us aren’t strangers to stretch marks and bear silver stripes somewhere on our body, whether it's our thighs, breasts, stomachs or glutes.

But noticing new stretch marks appearing after you've been consistently lifting for a few months can be unexpected. Yes, you absolutely can get stretch marks from working out. Like stretch marks from puberty or pregnancy, they form when your body changes faster than your skin can stretch to keep up, and in the case of weight training, they most often show up on the shoulders, chest, upper arms, back and thighs.

Stretch marks are definitely not a reason to put down the weights, but if you're worried about them, the best thing you can do is to progress your training and build muscle gradually.

Why do you get stretch marks from working out?

Stretch marks from working out happen when your skin stretches quickly over growing muscle. According to the American Academy of Dermatology, a stretch mark is a type of scar. They form when skin stretches or shrinks quickly enough to rupture the collagen and elastin that support it.

Muscle growth is one trigger, but others include:

• Growth spurts during puberty

• Pregnancy, when the NHS says around 8 in 10 women get them

• Rapid weight gain, and rapid weight loss too, since skin that shrinks quickly can also scar

• Corticosteroid creams or tablets, and anabolic steroids

Not everyone who goes through these changes gets stretch marks. Genetics play a big role, so if they run in your family, you’re more likely to get them.

Where do stretch marks from lifting usually show up?

Workout stretch marks tend to appear wherever muscle grows fastest and the skin is under the most tension:

• Shoulders: especially at the front, where your shoulder meets your chest

• Chest: across the upper chest and around the armpit

• Upper arms: over the biceps and triceps

• Back: along the sides of the upper back, where your lats sit

• Thighs and glutes: often after a block of heavy lower-body training

New stretch marks usually start red, pink, purple or brown and may feel slightly raised or itchy. Over months, most fade to a flatter silver or white and are hardly visible.

Do stretch marks mean you’re gaining muscle?

Nope, not necessarily. Stretch marks just mean your skin stretched quickly, but that doesn't mean they're automatically a sign of muscle gain or that you should be looking for them as an indicator you're putting on muscle quickly.

Some people build muscle quickly and get zero stretch marks, while others get them easily due to skin elasticity and genetics, regardless of their training routine.

If you're looking for signs of progress in your strength training, track your weights and check your training log. If you're lifting heavier than you were a month ago or can smash out more reps, those are far more reliable signs that you're building strength.

How likely are you to get stretch marks from strength training?

For most women following a strength program, the chances are fairly low and nothing to worry about. Muscle growth is gradual for most of us, measured in months rather than weeks, and that gives your skin time to adapt.

Stretch marks from the gym are more common when you're taking a fast, aggressive approach, such as a big calorie surplus to “bulk” quickly or using anabolic steroids. They’re also more common in people who are genetically prone to them.

No matter where you're at in your fitness journey, a steady approach is always going to be the most sustainable, realistic and kind to your body.

How to lower your chances of getting stretch marks from working out

You can’t fully control whether you get stretch marks, but these steps can help:

• Build muscle gradually. Follow a program built on progressive overload, adding a little weight or a few reps over time instead of making big jumps.

• Skip the aggressive bulk. If you’re eating to build muscle, aim for slow, steady changes on the scale rather than fast gains. Hit your protein target every day and be consistent.

• Never use anabolic steroids. Rapid, drug-driven muscle growth often causes stretch marks, and the health risks are far more serious than a few lines on your skin.

• Moisturize if you want to, but keep your expectations realistic. Moisturizer can help with itchiness and dryness, but a Cochrane review found that creams and oils didn’t prevent stretch marks during pregnancy, so don't be shocked if moisturizing daily doesn't keep stretch marks away.

You may have heard that drinking more water prevents stretch marks. Staying hydrated is great for your training and overall health, but there’s no good evidence that it stops stretch marks from forming.

Keep lifting, and give your skin time

Yes, you can get stretch marks from working out, but for most women the chances are pretty low, and they're definitely not a reason to panic or put down the weights. Build muscle at a steady pace, skip the bulk and the miracle creams, and let any new marks fade in their own time. If you’d like a structured way to build strength, all of Sweat’s strength programs use progressive overload to help you get stronger week by week.