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How to Avoid Stretch Marks From Weight Lifting

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
How to Avoid Stretch Marks From Weight Lifting
Stretch marks. Photo Credit Artem_Furman/iStock/Getty Images

Stretch marks are known medically as "striae." They form in the middle layer of the skin and they are caused from an excessive stretching when weight is gained too quickly. This is often times the case with weightlifting when new muscle is being built. These marks can be prevented by following some key steps that involve your performance inside and outside the gym.

Step 1

How to Avoid Stretch Marks From Weight Lifting
Drink more water. Photo Credit Stockbyte/Stockbyte/Getty Images

Start drinking plenty of water during the day. Water offers many benefits to the body. When it comes to the prevention of stretch marks, it can help keep the skin cells hydrated and supple. If these cells are dehydrated, your skin will be more susceptible to developing stretch marks. The Institute of Medicine recommends that women get 2.7 total liters of water a day and men get 3.7 liters a day.

Step 2

How to Avoid Stretch Marks From Weight Lifting
Moisturizer. Photo Credit gilas/iStock/Getty Images

Keep your skin soft by adding moisturizing creams. Use some moisturizing creams on your skin every night right after a shower. The pores of your skin are open at this time and you will have a high absorption rate. This can keep your skin elastic and soft which can help prevent stretch marks from appearing.

Step 3

How to Avoid Stretch Marks From Weight Lifting
Carrots. Photo Credit Hemera Technologies/AbleStock.com/Getty Images

Eat the right foods. There are several vitamins and nutrients that can promote skin health and elasticity. Some of these include vitamin E, A, C, zinc and Omega-3 fatty acids. These can be found in foods like fortified milk, citrus fruits, carrots, pumpkin seeds, sweet potatoes, sunflower seeds, salmon and walnuts.

Step 4

How to Avoid Stretch Marks From Weight Lifting
Lift weights. Photo Credit Photodisc/Photodisc/Getty Images

Build muscle gradually. When you lift really heavy weights at a fast pace, you run the risk of putting on muscle mass quickly and stretching the skin. To avoid this, either build your way up slowly or just lift lighter weights.

Step 5

How to Avoid Stretch Marks From Weight Lifting
Shower. Photo Credit Yevgen Kuzmin/iStock/Getty Images

Brush your skin every night in the shower. Exfoliating your skin will help remove dead skin cells on the top of your skin and it will promote circulation to keep your skin healthy and less prone to developing stretch marks. Use a soft bristled brush and go in circular motions starting at the areas of your body farthest from your heart.

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