How fast can I put on muscle?

If your goal is to put on muscle, you might be wondering how long it takes to create a noticeable change in your physique. 

There are multiple factors to consider when answering this question.


The most important piece of the puzzle when it comes to building muscle are the nutrients you are providing your body each and every day. Food will either encourage your body to gain or lose muscle and fat. REAL food (i.e. lean meats/vegetables/whole grains/some fruit) paired with resistance training will encourage your body to burn fat and build muscle AT THE SAME TIME! #Thriving

Training Level

Beginners tend to see the fastest growth. Typically, someone new to training can gain 2 to 3 pounds of muscle in a month. After the initial adjustment to training, 1 to 2 pounds can be achieved on average. Those with many training years under their belt seek gains of 0.5 to 1 pound in a single month. It’s a slow burn 😉


This can have an impact on how fast you put on muscle mass. Some populations can add size with ease while others make much less progress in the same amount of time. Hard work beats talent that doesn’t work hard!


Protein is king when it come to building muscle. The amount needed will vary to each individual but a good starting number to aim for is .8 to 1 gram of protein per pound of body weight. (A 200LB man should aim for 160-200G of protein each day)

So, the answer is…

The amount of time is take to put on muscle will be reflected on the effort you put forth. Adding up days of eating well + exercise tend to have a snowball effect. Its going to require time and dedication. 

However, if you stick with a good training program and adjust your diet accordingly, you could see some real results quicker than you might think!