How Much Muscle Weight Can I Gain?

How Much Muscle Weight Can I Gain?

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While it’s common to obtain some muscle weight when beginning a resistance training program, any weight gain from muscle mass will likely be small and short-term. Gaining a considerable quantity of muscle weight is a difficult task, which, for some individuals, mightn’t be possible even with intensive strength training. Over the long run, preserving strong muscles with routine strength training could in fact trigger you to reduce weight.

Muscle and Weight

Muscle mass and body weight share a complicated relationship. As muscle weighs more than fat, increasing your muscle mass with resistance training might result in some weight gain. However, muscle tissue also burns others calories than fat. This means that the even more muscle you have, the more calories you’ll burn, even while at rest. For this reason, building muscle through resistance training can really trigger you to lose weight. While there’s an usual misperception that weight lifting or various other kinds of resistance training will trigger you to ‘bulk up,’ in reality, participating in resistance training two or 3 days weekly won’t result in significant muscle weight gain. Acquiring a significant quantity of muscle weight requires intensive physical training and a specific genetic make-up.


Muscle-weight gains from resistance workout could vary significantly from someone to the next. Even when following the exact same strength training program, various individuals will obtain different amounts of muscle weight. Some aspects that might influence your body composition include sex, age, basal metabolic rate, hormone levels and other genetic aspects. In basic, males are able to put on muscle mass more easily than women due to the anabolic results of testosterone, and younger people have an easier time acquiring muscle weight than older people. The quantity of body fat you’ve might also affect muscle weight gains. According to certified personal trainer Christian Finn, having an extremely reduced quantity of body fat might negatively affect testosterone levels and adversely impact muscle weight gains.

Average Muscle Weight Gains

The average person could expect to gain one or two pounds of muscle per month when he starts resistance training, according to a 2006 short article. Extensive training, particularly amongst males, could result in higher weight gains. Depending on the individual’s training, diet plan, genetic makeups and various other elements, a male could obtain 2 percent to 4 percent of his body weight in the first 6 weeks of intensive training and a female might anticipate to get about gain half as much, according to Christian Finn. For an 180-pound male, this relates to about 4 to 7 lbs. Nonetheless, as time progresses, it’s unlikely that you’ll continue to gain muscle weight at this rate, the majority of muscle weight gains will occur in the first several weeks of training, as well as with extensive training, it’s really uncommon for a male to acquire others than 25 pounds of muscle weight in a year without taking illegal anabolic steroids, says Finn.


While anabolic steroids might advertise muscle weight gain, using steroids for athletic functions isn’t suggested as it’s both unlawful and hazardous, possibly causing health issues varying from baldness and acne to mental and heart problems. However, drug-free resistance training numerous times a week offers both mental wellness perks, such as reduced danger of depression, and physical health perks, including minimized possibilities of developing osteoporosis or obesity. If you’ve gained more than a few pounds while taking part in routine resistance training, you might want to analyze your diet plan or get a check-up. Even with routine exercise, you need to still regulate the amount of calories you eat in order to maintain or reduce weight. If you aren’t consuming more calories than you burn and are still gaining weight while working out regularly, it’s a great idea to see a doctor, as a hidden health condition, such as an underactive thyroid glandular, may be to blame.