Building muscle: How long does it really take?

If you’ve just kicked off a new workout routine that prioritises muscle-building or you’re hitting the gym for the very first time, you’re probably wondering: how long will it take before I start to see gains? Let’s find out.

How do muscles grow?

Muscles grow through a process known as muscular hypertrophy, which is when your muscle fibres increase in size.

They usually do so if they’re regularly exposed to progressive resistance or heavier weight, which forces them to work harder and makes them stronger and larger over time.

Muscle growth is complex, but here’s a really simple version of what’s going on. When you’re working out, you’re repeatedly putting strain on your muscles.

During this stress phase, your muscle fibres suffer tiny tears known as ‘microtears’. (These sound a lot worse than they are — in fact, they’re a good thing!) 

Your body then activates its inflammatory response and heals these microtears by fusing them with amino acids, boosting both their size and mass.

Muscle-building happens during the resting phase between each workout.

This cycle is called muscle protein synthesis.

If you gradually and consistently increase the resistance or weight working against your muscles, your body will continue to go through muscle protein synthesis and your muscles will steadily grow.

How long does it take to develop muscle?

Your muscles technically start undergoing the hypertrophy process as soon as you start working out. This means you’re developing muscle tissue from the get-go.

However, you’re unlikely to see any muscle gains straight away.

Different studies provide different estimates of how long it takes for noticeable muscle growth, but one review suggests 6-7 weeks of consistent, high-intensity resistance training before you see significant changes, while another one estimates it can take a couple of months [1][2].

It’s also important to note that there are lots of factors that influence muscle-building, like:

Your fitness level

If you’re new to weightlifting, it might take longer to see a noticeable increase in muscle size. If you’ve been doing it for a while, you could see results sooner.

Your genes

Genes play a huge role in muscle development, with estimates that they’re responsible for between 30-85% of muscle strength and 50-80% of lean mass [3].

Your genes influence everything from the types of muscle fibre you have to your muscle growth rate. As a result, you may be genetically predisposed to build muscle easily or it might be more difficult.

Your body shape

Genes also determine your body type, which also impacts muscle growth.

Generally speaking, people with a mesomorphic body type (athletic and muscular) tend to grow muscle quicker than ectomorphic (lean with low body fat and less muscle) and endomorphic (curvy with higher body fat and less muscle) body types.

Your hormones

Several hormones are involved in muscle development, including testosterone, growth hormone, thyroid hormones, and even cortisol (yep, the stress hormone).

Varying levels of these hormones can influence how quickly your muscles grow.

Your age

It’s a rather unfortunate truth that the older you get, the less muscle you have. In fact, you lose about 3-8% of your muscle mass per decade after you turn 30 and even more after the age of 60 [4].

While it’s not impossible to build muscle as you age, it definitely becomes harder.

Your diet

You have to consume enough calories for your muscles to grow. Without them, your body simply doesn’t have adequate fuel to support the muscle-building process.

You also have to ensure you’re getting enough protein in your diet, as protein is the building block for muscle growth — but more on the link between diet and muscles further down.

Your exercise routine

This is a huge one because training is the primary way you’re likely to build muscle.

In a nutshell, the frequency and duration of your training sessions, as well as the exercises you’re doing, will impact the length of time it takes to build muscle.

Signs you're starting to build muscle

So, how can you tell if all of that effort is worth it? There are a few tell-tale signs that you’re losing fat and building muscle:

• Your workouts are easier: You might notice you can lift more weight, do more reps, or work out for longer.
• You can see more muscle definition: As you train more and more, and your muscles get bigger and bigger, they may become increasingly defined.
• Your body shape is shifting: If you start losing body fat and building muscle in certain areas of your body, you might notice your clothes fit differently. They could be a little looser around your midsection, for instance, but tighter around your arms and legs where you’ve been focusing on muscle-building.
• You’re experiencing DOMS: You’ve probably felt that deep pain that comes after a challenging workout. That’s a phenomenon known as delayed onset muscle soreness (DOMS), which happens when your body is repairing the microtears in your muscle fibres. If you feel sore, it’s a good sign your muscles are recovering and growing. The more you work out, the faster your recovery will become and the less pain you’ll experience between workouts.
• You’re seeing a higher number on the scales: It sounds counterintuitive, but as you build  muscle, your weight is likely to increase. This is because muscle is more compact and weighs more than fat, resulting in a higher number on the scales.
• Your body composition has changed: One of the best ways to tell if you’re building muscle is to use a body composition scale, which tells you your body fat and lean muscle mass percentage.

What's the best exercise for building muscle mass?

Consistent strength training is your best bet for building stronger and bigger muscles. This includes exercises like:

• Weightlifting with free weights such as dumbbells or kettlebells
• Using weight machines at the gym, including lat pull-down machines and leg presses
• Performing exercises with resistance bands
• Doing bodyweight exercises like squats, planks, pushups, pullups, and situps.

Curious about cardio? Some people say it’s not necessary to build muscle, but there’s plenty of evidence indicating that it can support muscle development [5].

Experts suggest getting about 150 minutes of moderate-intensity cardio each week, or 75 minutes of high-intensity cardio [6].

Does nutrition matter?

Absolutely! While exercise is key to building muscle, what you put into your body also has a major effect.

You first need to eat enough calories. To gain muscle, you want to consume more calories than you burn, ensuring your body has enough energy to support muscle growth.

Make sure you go for nutritious options when you’re upping your energy intake — think whole grains, raw nuts and nut butter, healthy fats like avocado and olive oil, and lean proteins.

Even though certain foods may be high in calories, they can also be high in other things you don’t want to eat in excess, like salt, sugar and saturated fat.

Your body requires adequate protein for your muscles to grow, too.

For blokes aged 19-70, Aussie government guidelines recommend consuming 0.68g of protein per kilogram of body weight each day.

For men aged 70+, aim for 0.86g of protein per kg of body weight daily to help make up for age-induced muscle loss.

Some of the best sources of protein include lean meat, seafood, eggs, milk, cheese, nuts, seeds, beans, and tofu.

You could also consider incorporating meal replacement shakes into your diet, like Pilot’s Weight Reset Shakes.

With high-quality whey protein to encourage muscle growth, 20 vitamins and minerals, pre and probiotics and plenty of fibre, each shake delivers a powerful, protein-packed punch.

Effective tips for muscle growth

Here are some tips to boost your chances of building stronger and bigger muscles.

• Prioritise form: It’s not just about lifting super heavy weights in order to build muscle. Your technique is just as important, so focus on controlling your movements, ensuring proper posture, and engaging the right muscles throughout each exercise.
• Switch up your training regimen: Instead of focusing on the same muscle group during every session, work on a different muscle group each time to maximise growth, prevent plateaus, and give your muscles a chance to repair and rebuild.
• Progressive overload: To build muscle, you have to increase the challenge gradually. This could be through progressively lifting heavier weights, doing more reps, or upping the overall intensity of your workouts.
• Give yourself a break: You only need to do weight training 2-3 times weekly to build muscle effectively. You might think the more workouts the better, but your body requires ample time between each session to rest, which is when muscle-building happens.
• Get enough protein: We’ve banged on about protein already, but it bears repeating that this mighty macronutrient is really important if you want to build more muscle. Ensure you’re getting enough in your diet!
• Consider creatine: Creatine is a compound found naturally in your muscles, and it’s also a popular supplement that may help boost muscle growth. There’s some evidence that it can enable you to perform a higher number of reps, potentially leading to more muscle mass and strength over time [8].
• Know how much to lift: If you’re working out with weights, there’s a handy formula for supporting muscle development, known as 1RM (one rep max) [9]. Note down the maximum weight you can lift in a single attempt without being able to repeat it — for example, 15kg. This is your 1RM. According to some research, the optimum amount you’d need to lift to support muscle growth is 70% of your 1RM, which in this example would be 10.5kg

Get expert muscle-building support with Pilot

If you’re keen to lose weight and build muscle but aren’t sure where to start, Pilot’s weight loss program can help.

It combines hands-on support from a team of health coaches — who can guide you through everything from optimising your diet for effective muscle building to figuring out the right strength training exercises — with science-backed weight loss solutions and access to a community of other men on a similar journey.

In short, you’ll have all the tools you need to get your muscle-building journey off to a stellar start.

Image credit: Anete Lusina via Pexels