88: Muscle Gain: A Realistic Timeline and Key Factors That Impact Progress

We often hear questions about how quickly we can lose fat, but recently, someone flipped the script and asked me, “How long is it going to take me to gain muscle?”

Building muscle plays a vital role in maintaining functionality, metabolic health, and quality of life.  While fat loss often steals the spotlight, it’s crucial not to overlook how vital muscle building is, especially as we age. Plus, it’s essential to understand that losing fat and gaining muscle are two completely different processes.

If you're currently focusing on building muscle as an essential part of your health and fitness journey, keep reading to uncover practical tips for optimizing your muscle gain.

Understanding the Personalized Nature of Muscle Gain

When it comes to how quickly you can gain muscle mass, I want to remind you that, as with many aspects of your health, there is no one-size-fits-all answer. Everyone's body is different, with unique genetics and body types that significantly influence muscle-building potential.

We often categorize body types into three groups: ectomorph, mesomorph, and endomorph. Those who fall on the thinner side may find it more challenging to reach the same muscle mass as someone with a different body type. This is why it's essential to understand where you're starting from.

In my practice, I encourage my patients to regularly monitor their body composition as keeping track helps ensure we're not losing muscle as we progress. For women, aiming for at least 50 pounds of skeletal muscle mass is a good benchmark. If you're not quite there, it’s often best to focus on building muscle first before diving into weight loss, as a solid muscle foundation makes fat loss much easier. Generally speaking, I see that everyone can put on muscle, but the conditions need to be right. Here are some key factors that can influence your muscle-gaining journey:

• Caloric Intake: Most people aren't putting on a lot of muscle while losing weight. When you're in a calorie deficit to lose weight, it can be challenging to gain muscle because your body needs the right building blocks for that. Now, you might be wondering: Can I still gain muscle while losing weight? Yes, it is possible! I’ve done it myself, but the key is that my calorie deficit has been pretty small—nothing drastic. Typically, if you maintain a mild calorie deficit (under 300 calories), you might still be able to build muscle, but it’s all about finding that balance.
• Previous Strength Training Experience: Another important factor is your history with strength training. If you haven’t been doing any strength training before, you’re more likely to see muscle gains as you start. This doesn’t mean you need a personal trainer or a gym membership—there are countless ways to do strength training right from home! Personally, I prefer working out at home since it saves me time, especially with my busy family life. But the key here is to find what works for you. Some people thrive in a group setting, while others prefer to work out solo. It’s all about figuring out what motivates you. 

Muscle Gains: What to Expect and How to Get There

You don’t necessarily have to be at your goal weight to focus on building muscle. You might choose to spend time at a specific weight while prioritizing muscle gain, and later shift to a fat loss phase.

Remember, fat loss is not always linear. We previously discussed how weight loss fluctuates, and the same applies to building muscle. You can intentionally take periods to work on increasing your metabolism and improving insulin resistance, which can help with metabolic adaptation. During a muscle gain phase, it’s generally best not to be in a calorie deficit, and we need to be strategic about protein intake. The protein requirements are actually higher when focusing on muscle gain. The general recommendation is about 100 grams of protein daily—roughly 30 grams spread across three meals—but this can vary based on individual needs and clinical scenarios. 

For women, we can generally expect a muscle gain of about 0.5 to 0.8 pounds per month if you’re providing your body with adequate calories and protein while consistently engaging in strength training. This is especially true if you’re just getting started with strength training or making some big changes to your workouts. When you switch things up—like trying different types of strength training or adding more weight—you’re really challenging your body in new ways, which helps promote muscle growth

Over six months, a realistic goal might be to gain between 1 to 3 pounds of muscle in ideal circumstances. However, if you’re maintaining your muscle mass as you age, that in itself is a victory. Many women experience muscle loss over time, so holding steady can be just as significant as seeing gains.

Understanding your body type, history, and specific goals is essential. If you have a solid foundation of muscle but don’t feel the need to add more, it’s okay to focus on maintaining. On the other hand, if you’re starting from a lower muscle mass, we might prioritize building that first.

What’s most important is clarity on your goals. If you’re unsure of where you’re headed, frustration can set in, making it difficult to stay motivated.

Embrace Your Journey to Muscle Gain

As you embark on your muscle-building journey, remember that patience and consistency are key. Everyone’s experience will be unique, influenced by individual body types, histories, and goals. Celebrate small victories, whether it’s gaining muscle or maintaining your current mass.

Focus on what feels good for you, whether that means lifting weights at the gym or incorporating strength training at home. Ultimately, prioritize your body composition and overall health rather than just the scale weight. Clarity in your goals will help you stay motivated, allowing you to enjoy the process of becoming stronger, both physically and mentally.

Your journey is a personal one—embrace it and let it empower you!