Stretch marks from the gym: causes and what helps

Why does muscle growth cause stretch marks?

Stretch marks, also called striae, form in the dermis, the supporting layer beneath the skin's surface. Rapid expansion disrupts collagen and elastin, the tissues that give skin strength and stretch. The resulting lines are scars within that layer, rather than something sitting on top of the skin. Muscle growth is one trigger, but rapid weight gain or loss and puberty can also explain marks appearing during a period of training. Family history and hormonal influences affect susceptibility. Two people can experience similar physical changes without developing the same marks, so their appearance does not measure the quality of a workout.45

What do gym stretch marks look like?

Early stretch marks can be pink, red, purple, brown or darker, depending on skin tone. They sometimes feel slightly raised or itchy. Over months to years, they become paler, flatter or slightly sunken, with a wrinkled texture. Shoulders are a recognised location in bodybuilders. Stretch marks also commonly appear on the upper arms, thighs, hips, abdomen, breasts and lower back. Their location alone cannot tell you whether muscle growth, weight change or another cause is responsible.124

Do you need to stop going to the gym?

Ordinary stretch marks are a cosmetic concern, not a reason on their own to stop exercising. They do not usually cause significant medical problems, and leaving them untreated is a valid choice. Avoiding sudden changes in body weight is sensible general prevention advice, but there is no established workout schedule or muscle growth limit that prevents stretch marks. A gym programme cannot promise scar prevention any more than a stretch mark cream can.125

How long do they take to fade?

Stretch marks generally take six to twelve months to become less noticeable, although the change from coloured lines to pale scars can continue over years. Fading does not necessarily mean the texture disappears. New marks are easier to treat than older, pale marks. If you want treatment, arrange a dermatology appointment while the marks are still new rather than waiting for them to turn white. Older marks can improve, but usually need several sessions and sometimes a combination of treatments.145

What can you do at home?

1. 1Decide whether you want to treat the marks. Natural fading requires no cream or procedure.
2. 2If trying a topical treatment, focus on newer marks. Products have little effect on mature stretch marks.
3. 3Gently massage the chosen product into the area each day, following its directions. Any visible improvement takes weeks, not a few applications.
4. 4If there is no improvement despite spending time and money on products, discuss the options with a dermatologist rather than repeatedly buying replacements.

Hyaluronic acid and prescription tretinoin have shown benefit for early stretch marks. Tretinoin is a retinoid, a medicine related to vitamin A. One studied regimen involved nightly application for 24 weeks; a prescription should come with directions for your own treatment. Cocoa butter, almond oil, olive oil and vitamin E have not reliably faded or prevented stretch marks. Moisturising can hydrate skin, but hydration and scar removal are different jobs, however enthusiastically a jar volunteers for both.35

Which treatments are worth discussing?

For newer, coloured marks, a dermatologist can discuss topical therapy or a laser that targets redness. Older, pale marks often need treatments aimed at texture, such as fractional lasers, microneedling or radiofrequency. Procedures can improve appearance, but there is no standard treatment that reliably removes stretch marks. Choose based on the marks' age, your skin tone, recovery time and cost. Stretch mark treatment is a discussion about improvement, not an eraser with an appointment calendar.45

Who should be careful with treatment?

If you are pregnant or breastfeeding, check with your doctor before treating stretch marks, particularly before using retinol or another retinoid. Retinol can cause dryness and irritation. Stop a product that causes a bad skin reaction and discuss it with a healthcare professional. Laser treatment can burn or discolour darker skin. Choose a dermatologist experienced with your skin tone and ask about pigment changes before booking. Discuss expected recovery and side effects for the specific procedure, rather than treating every laser as interchangeable.135

Can you prevent more stretch marks?

No prevention method guarantees that stretch marks will not develop. Keeping skin moisturised and avoiding sudden weight changes are reasonable measures, but creams and massage are not proven protection. Products containing centella or hyaluronic acid have some evidence of possible preventive benefit. Tanning does not remove stretch marks and can make them more noticeable. A self tanner can camouflage both new and older marks without changing the scars themselves.35

Can growing cause stretch marks?

Yes. Puberty and rapid height growth can cause stretch marks even without bodybuilding or excess body weight. Marks on the back can develop during a growth spurt, while thighs, buttocks and breasts are other common adolescent locations. These marks generally become less visible over time and usually require no treatment.26

When should you get them checked?

Contact a healthcare professional if stretch marks appear without a clear physical change, or become widespread. An assessment can distinguish ordinary stretch marks from other skin problems and check for less common causes. Mention any prolonged use of corticosteroid creams or tablets, including prednisone, and any anabolic steroid use. Corticosteroids and anabolic steroids can be associated with stretch marks. Cushing syndrome, a condition involving excess cortisol, is another possible cause. A clinician will ask when the marks appeared, what medicines you use and whether you have other symptoms before deciding whether tests are needed.247