Are you a bodybuilding enthusiast too? So are we, but our skin, not so much… Because while weightlifting has plenty of fans who see it as the way to a dream body, it can also take a real toll on the skin and lead to stretch marks, particularly on the arms, biceps, shoulders and chest. Why do they appear when you bulk up? How can you adapt your training, hydration and diet? And what can you do if they’re already there? If you’re prone to bodybuilding stretch marks, or if you dread their appearance, here’s our advice!
What are stretch marks?
Stretch marks, or striae distensae, are skin lesions caused by the rupture of the elastic fibres in the dermis. Our skin is made up of several layers: the epidermis, the dermis and the hypodermis. The dermis is a connective tissue composed, among other things, of collagen fibres, elastin and fibronectin. It is this elastic network that gives skin its suppleness, firmness and resilience. But when the skin is subjected to excessive, sudden and rapid stretching, the fibres can give way and break. The result becomes visible at the surface of the epidermis: these are stretch marks. Skin stretching can be triggered by various circumstances, but it is generally caused by weight gain — whether from fat (adipocyte atrophy) or muscle (hypertrophy).
Why can bodybuilding cause stretch marks?
Bodybuilding in itself does not cause stretch marks. When practised in moderation — without the goal of significant muscle mass gain, but rather for fitness or toning — it will cause little to no stretch marks. Unfortunately, many weightlifting enthusiasts have one clear objective in mind: building muscle mass and showing off sculpted, voluminous biceps, pecs and abs. That volume comes at a price: stretch marks.
When muscle growth is significant over a short period of time, the skin undergoes intense distension that it simply cannot withstand. The subcutaneous elastic network, subjected to this sustained tension, ruptures. This rupture is generally accompanied by inflammation. Fine stretch marks then appear, either coloured (red or purple due to inflammation and revascularisation) or white. In men, they appear most commonly on the shoulders and arms, the chest and the back. In women, bodybuilding stretch marks are less common, as women tend to bulk up less than men. That said, stretch marks can appear on the shoulders, chest, glutes and thighs.
Stretch marks on the arms and biceps: why men are often affected
For men who lift weights, the arms are among the areas they most want to build, along with the shoulders and chest. When the biceps bulk up quickly, the skin on the arms is stretched faster than it can adapt, and the elastic fibres in the dermis can give way. That’s why stretch marks in men who do weight training often show up on the biceps, arms and shoulders.
You’ll find our training and skincare tips further down.
One final note: in people who do bodybuilding, rapid muscle gain, sometimes pursued with gainers, creatine or anabolic steroids, stretches the skin and can encourage stretch marks to appear.
How to prevent stretch marks when bodybuilding?
1- Train smart
The first recommendation relates directly to how you train. If you want to avoid stretch marks, practise bodybuilding in moderation, without overdoing it, and avoid repeatedly targeting the same muscle groups. Before and after each session, make sure to stretch properly. Don’t hesitate to alternate your weightlifting sessions with other sports activities, which will help you build muscle more evenly for a more natural, balanced physique.
2- Stay hydrated
Staying well hydrated is one of the good habits for your skin. Make sure to drink enough during your training sessions (fluid loss during exercise is significant) as well as throughout the day. Dehydrated, dry skin also feels less supple and less comfortable.
Keep in mind that proper skin nourishment and hydration also come from the outside. A regular skincare routine helps keep your skin hydrated and comfortable. You have plenty of options to care for your skin: natural plant-based oils such as sweet almond or coconut, plant butters such as shea, Aloe Vera gel, or moisturising and nourishing creams. Our Stretch Mark Prevention Oil hydrates and nourishes the skin day after day. The combined action of its plant-based oils (including avocado and jojoba) nourishes the skin and eases that dry feeling, leaving it softer and more supple to the touch!
3- Choose your diet wisely
A varied diet gives your skin the nutrients it needs day to day. Here are some of these nutrients, and the foods where you can find them:
- Vitamin C: found in fresh fruit and vegetables such as citrus fruits, kiwi, bell pepper, parsley and blackcurrant.
- Vitamin A: liver (fish, poultry, veal) and dairy products contain it.
- Vitamin B5: found in brewer’s yeast, wheat germ, offal and cheese.
- Vitamin E: plant-based oils (sunflower, olive, rapeseed), nuts, dried fruit, avocado and seafood contain it.
- Copper: found in cocoa, dried fruit, shellfish and offal.
- Zinc: found in abundance in meat and offal, shellfish and wholegrains.
- Silicon: found in particular in wholegrains and some mineral waters.
How to treat stretch marks caused by bodybuilding?
If, despite your best efforts, stretch marks have appeared on your body due to intense training, you have several options. There are aesthetic medicine treatments, bearing in mind that they are often quite costly.
If that’s not within your budget, there are still some stretch mark skincare options suited to bodybuilding stretch marks, whether old or recent. Here’s everything you need to know!
- Two to three times a week, you can gently exfoliate your stretch marks with our Stretch Mark Scrub. Its natural formula is suitable for all skin types. Apply it to damp skin using small circular movements. Enriched with mango butter and wheat germ, it removes dead skin cells.
- Every day, you can apply a rich cream to your stretch marks. Our Stretch Mark Repair Cream absorbs quickly with no greasy finish. Its dermatologically certified and tested formula combines macadamia oil, provitamin B5 and cocoa butter.
Used regularly, these products hydrate the skin and leave it softer to the touch. The effect varies from person to person, and older stretch marks that have turned white remain difficult to fade.
The complete stretch marks routine, from shower to massage, during and after pregnancy
- Instructions for use
- Friendly advice
Frequently asked questions
Why do we get stretch marks?
Stretch marks appear when the skin is stretched too far, too fast. The elastic fibres in the dermis give way, and this breakage becomes visible on the surface. The stretching is most often linked to weight gain, whether from fat or muscle, as can happen with intensive weight training.
Does bodybuilding always cause stretch marks?
No. Done in moderation, with general fitness in mind, weight training causes few stretch marks. The risk rises mainly when you gain a lot of muscle over a short period. Varying your exercises, stretching and alternating with other sports all help keep your training more balanced.
Do supplements such as creatine or mass gainers make stretch marks more likely?
These products are often used to build muscle quickly, and rapid muscle gain stretches the skin more. Before taking any supplement, and even more so anabolic steroids, ask a doctor or healthcare professional for advice.
What can I do if I already have stretch marks from bodybuilding?
There are several options: skincare products to use at home, or aesthetic medicine treatments, which are more expensive. You’ll find the details in the section “How to treat stretch marks caused by bodybuilding?”.
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- Early Stretch Marks: How to Recognise & Prevent Them
- How to Prevent Stretch Marks During and After Pregnancy
- Black seed oil and stretch marks: what you need to know
Useful categories: Stretch Marks.
