How Much Muscle Can You Gain in a Month? Here’s What Science Says

You’ve been lifting weights consistently to build muscle mass. But waiting to see the results of your hard work in the gym can be agonizing. You might become impatient and wonder: How much muscle can you gain in a month?

Unfortunately, there’s no way to predict that with certainty because muscle building depends on several factors, not just your strength training plan. Find out what the research says about how fast you can gain muscle mass and what you can do to maximize those gains. 

How much muscle can you gain in 1 month? 

According to experts, it’s possible to gain up to 2 lbs of muscle in 1 month. But that’s by no means a definitive number. Some people will gain more or far less than that.

Strength training is a critical part of the muscle-building process. For example, lifting weights creates tension and stress in the muscle fibers. You gain muscle mass as your body rebuilds those fibers, making them bigger and stronger. But exactly how much growth you see depends on many other factors. 

What factors affect muscle growth?

Building muscle is highly individual. It involves everything from your genetics and fitness level to your training routine and diet. Here are some of the most important factors.

Genetics

Some people build muscle faster and easier than others, thanks to genetics. Muscles are made up of two types of fibers: slow twitch and fast twitch. Your genes determine how much of each type you have, which affects how your body builds muscle. 

“Those with more slow-twitch muscle fibers, who tend to be thin and lean, might find it more difficult to build muscle,” said Michael Betts, a certified personal trainer and director of U.K.-based TRAINFITNESS. “On the other hand, people [with more] fast-twitch fibers will find it easier to gain muscle mass.”

That doesn’t mean you can’t gain a lot of muscle because you have a certain genetic makeup. It just means that it may take longer, and you might have to work harder for those gains.

Fitness level

If you’re new to lifting weights, you’ll likely see some of your biggest gains in the first month. In fact, a review found that regular strength training helped beginners gain more muscle mass than those with more experience.

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“When you first start resistance training, your body is highly responsive because it’s not used to the stress of lifting weights,” Betts said. “You’ll see significant growth as your body adapts and improves quickly in response to this new stimulus.” 

After the first several months of consistent training, muscle growth will slow down as your body adapts to the stress. You have to keep adding new or harder challenges to continue seeing results. Even then, you’ll likely still build muscle at a much slower rate than when you started. 

Training intensity and frequency 

Building muscle takes hard work. You have to stay consistent with resistance exercises that fatigue your muscles. The right strength training program may help you gain more muscle in less time.

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Although the best plan will vary from person to person, an effective muscle-building routine typically includes:

• Completing 2-3 muscle-strengthening workouts that target each muscle group

• Doing 3-5 sets of 6-12 exercise repetitions (beginners should start with fewer sets)

• Lifting weight that’s 75%-85% of your one-rep max (the most weight you can safely lift for one repetition of a particular exercise)

• Taking short rest intervals –– up to 60 seconds –– between sets to promote muscle growth

• Increasing weight, reps, or sets by no more than 10% each week 

Rest and recovery

Lifting weights creates tiny tears in your muscle fibers. After your workout, your body repairs the damage. This process allows you to build muscle mass over time.

Giving your body time to recover between workouts is crucial. “If you train the same muscle group every day, you’re constantly stressing it, and it won’t have the chance to repair and recover properly,” Betts said. 

Allow at least 24 hours between strength training sessions. So, for example, if you do an upper-body workout on Tuesday, don’t target those muscles again until at least Thursday. Experts recommend taking 48-72 hours between intense workouts. So plan weekly rest days based on your training plan. You can use that time for active recovery workouts, like cycling, swimming, or Pilates.

Be sure to get a good night’s sleep, as poor sleep quality has been linked to decreases in muscle mass. 

Nutrition and supplementation 

Your body uses nutrients from food to fuel exercise, repair muscle damage, and support muscle growth. So a balanced diet is crucial to build and maintain muscle mass.

“Protein is essential because it’s the building block of muscle,” Betts said. “To see real gains, you need to [consume] enough protein every day.” 

Your daily protein needs depend on your age, activity level, and other factors. But, in general, the American College of Sports Medicine recommends that people who strength train regularly consume 0.5 g to 0.8 g per pound of body weight. That means someone who weighs 200 lbs would aim for 100 g to 160 g of protein per day.

You’ll also likely need more calories to support muscle growth. “However, you don’t want to go overboard and end up gaining unnecessary fat,” Betts said. “A sensible approach is to aim for a moderate increase in your daily calorie intake, providing enough fuel for muscle growth while keeping fat gain to a minimum.” 

Many people turn to supplements to boost muscle growth. But generally, experts don’t recommend taking supplements. You can usually get everything you need to build muscle from a well-rounded diet. But if you have trouble getting enough protein and other nutrients from whole foods, you might consider using protein powders to fill in the gaps.

Creatine is another popular supplement that’s been shown to improve exercise performance and muscle growth. If you try either supplement, look for high-quality powders low in added sugar and follow instructions for proper dosage. 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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