{"id":423575,"date":"2025-12-04T06:58:14","date_gmt":"2025-12-04T06:58:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/423575\/"},"modified":"2025-12-04T06:58:14","modified_gmt":"2025-12-04T06:58:14","slug":"how-long-it-takes-to-add-one-pound-of-muscle-according-to-trainers","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/423575\/","title":{"rendered":"How Long It Takes To Add One Pound Of Muscle, According To Trainers"},"content":{"rendered":"

Building muscle<\/a> is crucial for overall well-being…but it isn\u2019t as easy as you may think. In fact, physical therapist Shannon Ritchey is on her own journey of adding muscle<\/a>\u2014the new mom has a goal to add five pounds\u2014and she\u2019s given herself a full year to do it so as not to overwhelm her body or life with the goal. It\u2019s all about \u201cgentle consistency,\u201d she says, and finding ways to sustainably build muscle. Enter: her realistic timeline.<\/p>\n

As for why you’d want to gain muscle in the first place: It might be the key to longevity, according to a review in Aging and Disease<\/a>. Muscular strength, which naturally declines with age, is \u201cinversely and independently associated with all-cause and cardiovascular mortality,\u201d according to the review. This means that as muscle decreases, risk of issues like stroke, hypertension, metabolic syndrome, type 2 diabetes<\/a>, Alzheimer\u2019s<\/a>, and Parkinson\u2019s<\/a> have been found to increase. <\/p>\n

Plus, muscle helps insulin sensitivity, boosts energy levels, changes body composition, and improves metabolic health, says Ritchey, who is also the founder of Evlo Fitness, an online strength training platform. It\u2019s also there to make all of your everyday functions\u2014from opening a heavy door to lifting your children into their carseat\u2014much easier. <\/p>\n

Meet the experts:<\/strong> Shannon Ritchey<\/a>, DPT, PT, is the founder of Evlo Fitness<\/a> and host of The Dr. Shannon Show<\/a> podcast. Winnie Yu<\/a>, DPT, PT, CSCS, is a sports and orthopedic physical therapist at Bespoke Treatments<\/a> in New York City.<\/p>\n

While it\u2019s never too late to build muscle, “the earlier you can start, the better,” Ritchey says. This is because as you get older, you start to lose muscle and it gets harder to build. Beginning at age 30, your body naturally starts to lose three to five percent of its muscle mass per decade, according to the U.S. Department of Health and Human Services\u2019 Office on Women\u2019s Health<\/a>. <\/p>\n

So, how long exactly does it take to add even one pound of muscle to your body? Experts weigh in\u2014and share actionable advice for fast-tracking your muscle growth.<\/p>\n

What makes muscles grow? <\/strong><\/p>\n

Muscles are soft tissues in the body that can relax and contract, says Winnie Yu, DPT, PT, CSCS, a physical therapist at Bespoke Treatments. You use them for pretty much every movement, not just lifting weights at the gym. <\/p>\n

When you stimulate a muscle beyond its tolerance (meaning you lift something heavier than you\u2019re used to, whether it\u2019s a dumbbell or that super heavy Amazon package you just got delivered), small, temporary damages occur. This is why you feel sore. Then, during rest, and most importantly, sleep, your muscles patch up the damages, making them bigger and stronger, says Yu.<\/p>\n

What factors affect how fast muscle grows?<\/strong><\/p>\n

It\u2019s not just about what you do in the weight room. One of the biggest factors that affects how quickly you can build muscle is whether you\u2019ve done it before. <\/p>\n

For beginners, visible muscle growth happens in about eight to 12 weeks, but if you\u2019ve worked out before, it can be quicker since you already have certain neuromuscular pathways established, says Ritchey. \u201cYour body remembers,\u201d she says. In the beginning, it\u2019s about your body and nervous system learning how to contract the muscles before you can really load them with enough weight really make a difference. <\/p>\n

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It can take a few weeks to build one pound of muscle.<\/p><\/blockquote>\n<\/blockquote>\n

Another important component of muscle growth is nutrition. If you have a goal of packing on one pound of muscle, you\u2019re going to need to get your protein<\/a> in, Ritchey and Yu agree. (More on protein, next.) You\u2019ll also likely need to increase the amount of food you\u2019re eating by about 200 to 500 extra calories per day, which you can get in with a snack<\/a>, says Yu. <\/p>\n

Lastly, consider the frequency of your workouts and total number of sets and reps. You don\u2019t need to spend as much time as you\u2019d think to make a difference\u2014only about twice a week<\/a> and at least one hard set per muscle group, though Ritchey says four to eight will result in better, faster gains. <\/p>\n

Overall, it can take a few weeks to build one pound of muscle, and that\u2019s also because you want to do it sustainably, says Yu. It\u2019s important to build a routine and cadence that you can stick to, gives you plenty of time to rest and recover, and fits into your lifestyle and other responsibilities.<\/p>\n

Exactly How To Build A Pound Of Muscle<\/strong><\/p>\n

Actually measuring one pound of muscle can be tough, says Ritchey. If you don\u2019t have access to a DEXA scan<\/a> or other body composition calculators to track the actual changes you\u2019ve made, you can focus on how you feel. <\/p>\n

One pound of muscle might sound like a lot, but it probably won’t look like a huge change, especially dispersed across your body. \u201cOne pound of muscle is a lot less noticeable than you would think it is appearance-wise,\u201d says Yu. You might not see a huge change beyond looking a little more toned, but you\u2019ll feel a change in your overall strength and agility, she notes. <\/p>\n

As for how to build this pound of muscle (and then some!), Ritchey uses the R.E.P.S. framework below. <\/p>\n