{"id":44346,"date":"2022-07-02T19:58:08","date_gmt":"2022-07-02T19:58:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=44346"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-long-does-it-take-to-build-muscle","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/","title":{"rendered":"How Long Does It Take To Build Muscle? The Truth According To Science"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Muscle_Growth_Timeline\" >Muscle Growth Timeline<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Week_1_%E2%80%93_Week_4\" >Week 1 &#8211; Week 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Week_4_%E2%80%93_Week_8\" >Week 4 &#8211; Week 8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Week_8\" >Week 8+<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#How_Can_You_Maximize_Muscle_Growth\" >How Can You Maximize Muscle Growth?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Ensure_Consistent_Training\" >Ensure Consistent Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Progressively_Overload_Your_Muscles\" >Progressively Overload Your Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Give_Your_Muscles_Enough_Time_To_Recover\" >Give Your Muscles Enough Time To Recover<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Get_Adequate_Sleep\" >Get Adequate Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Eat_Enough_Protein\" >Eat Enough Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Eat_Enough_Calories\" >Eat Enough Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Cut_Back_On_Cardio\" >Cut Back On Cardio<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Final_Thoughts\" >Final Thoughts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Let&#8217;s face it\u2014building muscle isn&#8217;t easy. In addition to maintaining a <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">regular workout<\/a> routine and eating a healthy diet, you also need to be patient when it comes to seeing results. <\/span><span style=\"font-weight: 400;\">But how long does it actually take to build muscle? <\/span><span style=\"font-weight: 400;\">The answer may vary depending on factors such as age, genetics, and starting point, but according to science, it is possible to see results in as little as four weeks. <\/span><span style=\"font-weight: 400;\">Of course, four weeks is the minimum amount of time needed to see results\u2014it will take longer than that to build significant amounts of muscle. But if you&#8217;re consistent with your workouts and nutrition, you can expect to see slow and steady gains over time.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a breakdown of what you can expect to see in terms of <a href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\">muscle growth<\/a>, based on scientific research:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Growth_Timeline\"><\/span><strong>Muscle Growth Timeline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The science behind muscle growth is called muscle hypertrophy, which is the process of cells increasing in size. Muscle hypertrophy can occur as a result of two different types of stressors: mechanical and metabolic (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mechanical stressors are things like weightlifting and other forms of resistance training. These work by causing tiny tears in the muscle fibers, which then repair themselves and grow back stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Metabolic stressors are things like sprinting and other forms of high-intensity interval training. These work by increasing the demand for energy in the muscles, which forces them to adapt and grow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When combined, these two types of stressors cause small changes in the muscle fibers that add up over time and result in muscle growth. So how long does it take for these changes to <a href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\">occur<\/a>?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While on a consistent and progressive workout routine, the average person can expect to see noticeable muscle growth according to this timeline:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_1_%E2%80%93_Week_4\"><\/span><strong>Week 1 &#8211; Week 4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you first start <a href=\"https:\/\/betterme.world\/articles\/muscle-memory-bodybuilding\/\">lifting weights<\/a>, you may not see any change in muscle size. This is because your muscles are adapting to the new stressor (weightlifting).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your strength will increase, but your muscles won\u2019t necessarily get any bigger. You may notice a &#8220;pump&#8221; after every session, but this is just temporary fluid retention and not an increase in muscle size.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"how long does it take to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bench-workouts\/\">Bench Workouts For Strength And Size \u2013 How To Build Muscle On A Bench<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_4_%E2%80%93_Week_8\"><\/span><strong>Week 4 &#8211; Week 8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After a few weeks of lifting weights, you will start to see some <a href=\"https:\/\/betterme.world\/articles\/blood-building-foods\/\">changes in muscle size<\/a>. This is because your muscles have adapted to the stressor and are now starting to grow. You will also notice that your strength has increased and that you can lift heavier weights than before.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_8\"><\/span><strong>Week 8+<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After eight weeks or more of consistent lifting, you will continue to see gradual increases in muscle size and strength. The gains will become slower as you get closer to your genetic potential, but with proper training and nutrition, they will continue to occur.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that these are only averages\u2014some people may see results sooner, while others may take longer. Age, genetics, and starting point all play a role in how quickly you&#8217;ll see results (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/ggi.13010\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to weightlifting, you can expect to see noticeable gains in the first few months. However, if you&#8217;ve been lifting for a while and have reached a plateau, it may take longer to see results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"how long does it take to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Maximize_Muscle_Growth\"><\/span><strong>How Can You Maximize Muscle Growth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few things you can do to maximize <a href=\"https:\/\/betterme.world\/articles\/track-and-field-training\/\">muscle growth<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ensure_Consistent_Training\"><\/span><strong>Ensure Consistent Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re trying to build muscle, you need to be consistent with your training regimen. This means lifting weights on a regular basis (ideally 3-5 times per week) and giving your muscles time to recover in between workouts (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/ggi.13010\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you skip workouts or only train sporadically, you won\u2019t give <a href=\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\">your muscles<\/a> the consistent stress they need to grow. This can lead to stagnation or even regression in your gains.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Progressively_Overload_Your_Muscles\"><\/span><strong>Progressively Overload Your Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In order for your muscles to grow, you need to progressively overload them. This means gradually increasing the amount of stress you place on them over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you\u2019re lifting weights, you would increase the amount of weight you\u2019re lifting, the number of reps you\u2019re doing, or the number of sets you\u2019re doing. As your muscles adapt to the increased stress, you need to continue increasing it in order to keep making gains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t progressively overload your muscles, they will quickly adapt to the stress you\u2019re placing on them and stop growing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple way to progressively overload your muscles is to start with a weight in which you can&#8217;t go past 8 reps with and do 3 sets of 8 reps. Once you can do 3 sets of more than 8 reps, increase the weight.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-32578 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Give_Your_Muscles_Enough_Time_To_Recover\"><\/span><strong>Give Your Muscles Enough Time To Recover<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In order for your muscles to grow, they need time to recover from the stress you place on them. This means\u00a0 taking rest days as seriously as you take your training days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t give your muscles time to recover, they will not grow as quickly as they could. While resting, several processes take place that are essential for muscle growth, such as protein synthesis and the repair of damaged tissue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On rest days, you don&#8217;t have to do nothing. You can have an active recovery, which is a low-intensity activity that helps improve blood flow and aids in the recovery process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some low-intensity activities you can do on rest days include walking, light biking, and foam rolling.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Adequate_Sleep\"><\/span><strong>Get Adequate Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is important for overall health, but it\u2019s also critical for muscle growth. When you sleep, your body releases hormones that promote muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t get enough sleep, your body won\u2019t produce enough of these hormones and you won\u2019t see as much muscle growth. Aim for 7-9 hours of sleep every night to maximize muscle growth (<\/span><a href=\"https:\/\/sleepeducation.org\/why-you-only-need-7-hours-sleep\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Enough_Protein\"><\/span><strong>Eat Enough Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is the building block of muscle tissue, which means that it\u2019s important to eat enough of it if you want to build muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How much protein you need depends on a few factors, but a general rule of thumb is to consume 0.7-1 grams per pound of body weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4617900\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). So, if you weigh 150 pounds, you should be eating 105-150 grams of protein per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to overall protein, it\u2019s also important to consume protein around your workouts. Eating 20-30 grams of protein before and after your workout will help maximize muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While food sources of protein are the best way to get it, supplements like whey protein can be helpful if you\u2019re struggling to meet your daily needs.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/sled-push-workout\/\">Sled Push Workout: How To Use It To Build Power, Speed, And Endurance<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"how long does it take to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Enough_Calories\"><\/span><strong>Eat Enough Calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Building muscle is calorically expensive. What this means is that your body needs to use more energy (calories) to build muscle than it does to maintain your current weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means you need to eat more calories than you\u2019re currently eating. How many more calories you need depends on a few factors, but a general rule of thumb is to consume an extra 250-500 calories per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786199\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make sure you\u2019re eating enough calories, track your intake for a few days and make sure you\u2019re eating more than you\u2019re currently eating.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cut_Back_On_Cardio\"><\/span><strong>Cut Back On Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While cardio is important for overall health, it can interfere with muscle growth. This is because it can lead to an increase in the hormones that promote muscle breakdown, such as cortisol. High levels of cortisol can prevent muscle growth (<\/span><a href=\"https:\/\/bmcpediatr.biomedcentral.com\/articles\/10.1186\/s12887-021-02837-3#:~:text=High%20cortisol%20concentrations%20affect%20protein,to%20muscle%20weakness%20%5B12%5D.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to build muscle, cut back on the amount of high intensity cardio you\u2019re doing. For most people, 2-3 days of moderate cardio is enough to maintain their health without interfering with muscle growth.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\">start transforming your life now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-32575 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1024x576.jpg\" alt=\"how long does it take to build muscle\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span><strong>Final Thoughts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscle takes time and consistency. However, if you train regularly, progressively overload your muscles, get adequate sleep, and eat enough protein, you will see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The timeline for seeing results varies from person to person, but most people can expect to see noticeable gains within the first few months of consistent training. Remember to be patient and stay the course\u2014the results will come.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Long_Does_It_Take_To_Build_Muscle\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Let&#8217;s face it\u2014building muscle isn&#8217;t easy. In addition to maintaining a regular workout routine and eating a healthy diet, you also need to be patient when it comes to seeing results. But how long does it actually take to build muscle? The answer may vary depending on factors such as age, genetics, and starting point, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":44347,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-44346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Long Does It Take To Build Muscle? The Truth According To Science - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW LONG DOES IT TAKE TO BUILD MUSCLE? \u27a4 The answer may surprise you. We explore the science behind building muscle and offer some tips for maximizing your gains.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Long Does It Take To Build Muscle? The Truth According To Science\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW LONG DOES IT TAKE TO BUILD MUSCLE? \u27a4 The answer may surprise you. We explore the science behind building muscle and offer some tips for maximizing your gains.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2139456001.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"How Long Does It Take To Build Muscle? The Truth According To Science\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/\"},\"wordCount\":1511,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2139456001.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Let's face it\u2014building muscle isn't easy. In addition to maintaining a <a href=\\\"https:\/\/betterme.world\/articles\/sprint-workouts\/\\\">regular workout<\/a> routine and eating a healthy diet, you also need to be patient when it comes to seeing results. <\/span><span style=\\\"font-weight: 400;\\\">But how long does it actually take to build muscle? <\/span><span style=\\\"font-weight: 400;\\\">The answer may vary depending on factors such as age, genetics, and starting point, but according to science, it is possible to see results in as little as four weeks. <\/span><span style=\\\"font-weight: 400;\\\">Of course, four weeks is the minimum amount of time needed to see results\u2014it will take longer than that to build significant amounts of muscle. But if you're consistent with your workouts and nutrition, you can expect to see slow and steady gains over time.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's a breakdown of what you can expect to see in terms of <a href=\\\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\\\">muscle growth<\/a>, based on scientific research:<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Muscle Growth Timeline<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The science behind muscle growth is called muscle hypertrophy, which is the process of cells increasing in size. Muscle hypertrophy can occur as a result of two different types of stressors: mechanical and metabolic (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Mechanical stressors are things like weightlifting and other forms of resistance training. These work by causing tiny tears in the muscle fibers, which then repair themselves and grow back stronger.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Metabolic stressors are things like sprinting and other forms of high-intensity interval training. These work by increasing the dem ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/\",\"name\":\"How Long Does It Take To Build Muscle? 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We explore the science behind building muscle and offer some tips for maximizing your gains.","og_url":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2139456001.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"How Long Does It Take To Build Muscle? The Truth According To Science","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/"},"wordCount":1511,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2139456001.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Let's face it\u2014building muscle isn't easy. In addition to maintaining a <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">regular workout<\/a> routine and eating a healthy diet, you also need to be patient when it comes to seeing results. <\/span><span style=\"font-weight: 400;\">But how long does it actually take to build muscle? <\/span><span style=\"font-weight: 400;\">The answer may vary depending on factors such as age, genetics, and starting point, but according to science, it is possible to see results in as little as four weeks. <\/span><span style=\"font-weight: 400;\">Of course, four weeks is the minimum amount of time needed to see results\u2014it will take longer than that to build significant amounts of muscle. But if you're consistent with your workouts and nutrition, you can expect to see slow and steady gains over time.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Here's a breakdown of what you can expect to see in terms of <a href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\">muscle growth<\/a>, based on scientific research:<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Muscle Growth Timeline<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The science behind muscle growth is called muscle hypertrophy, which is the process of cells increasing in size. Muscle hypertrophy can occur as a result of two different types of stressors: mechanical and metabolic (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Mechanical stressors are things like weightlifting and other forms of resistance training. These work by causing tiny tears in the muscle fibers, which then repair themselves and grow back stronger.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Metabolic stressors are things like sprinting and other forms of high-intensity interval training. These work by increasing the dem ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/","url":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/","name":"How Long Does It Take To Build Muscle? 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