How Much Muscle Can you Gain in a Month


After few weeks of weight training or home exercise you may notice some changes in your physique. But, then a question comes to your mind "how many kg of muscle I gained?"

Muscle building is a complex process which depends on many factors. Most beginners stop working out because they don't see any results in first few weeks, or possibly they don't know how the muscle building process works.

In fact, exercises alone are not the only thing, which decides how much muscle you will gain. Some people start working out because they think; it will give them great result in short time. But fitness is a lifestyle which demands consistency and discipline.

However, gaining few pounds of muscle in first month is very important; because it helps you stay motivated to keep going with your training.

How many pounds of muscle can you build in a month?

First of all you have to understand that, each and every person gain muscles according to their training frequency, intensity or what kind of exercises they are doing.

We can't say the exact number because it also depends on your genetics, testosterone level, age, sex, rest, and nutrition. So, the amount of muscle you will gain per month depends on all these.

For men - With right nutrition and training, beginner man (who never workout before) could gain up to 1 kg or 2 pounds of muscle mass per month at the beginning of the training program. On contrary, experienced bodybuilder or athletes are likely to have a slower rate of muscle growth.

The amount of muscle you gain could be lower than 1 kg per month and depends on the person's workout level and other factor.

For women - Although, it takes more time for women to gain muscle compared to men. Women tend to have more estrogen and less testosterone which makes it difficult for women to gain muscle mass.

Also read: Why do men burn more calories than women

On average, women can gain lower amount (1 pound) of muscle during the first month of training. You should know that, not everyone follow same diet, same workout frequency and intensity, and not everyone will be able to maintain a regular diet and exercise routine for long periods of time.

Exercises help you build muscle faster

You can do exercises based on your goal, but doing too much exercise will not speed up the natural muscle building process. Compound exercises are the ideal option that not only saves your time, but also help you gain muscle faster than isolation exercises.

Resistance exercise puts more stress on muscle and mechanical tension is important factor in muscle hypertrophy. The stress of resistance exercise damages the muscle tissue, and muscle fibers must be damaged to activate satellite cells. Then satellite cells, come into action to repair, rebuild and make them stronger and bigger.

Weight training is recommended, if you want to gain muscle size. However, exercise and rest are most important which maintain hormone levels such as testosterone and insulin which promotes muscular gains.

You should avoid too much cardio, as it not only burn fat but also, it make you lose muscle. If you are combining it with weight training, then don't do it more than 10-15 minutes.

Diet and Rest is Important for Muscle Gain

After the intense workout your body needs nutrition to function. The foods you eat also affect your ability to gain muscle. To boost muscle gains, you need enough protein; they are the building blocks of muscle. Eating a diet which provides all the amino acids can help maximize muscle protein synthesis.

You body also need carbs and fats, these are important for muscle growth, a balanced diet with carbohydrates, protein and fats is the most effective way to build muscle.

To build 2 pounds of lean muscle, our body needs more than 7000 kcal. If your goal is to gain 1 kg of muscle per month, try to increase your calories intake up to 300 cal. per day. Make sure your calories come from healthy foods and not from junk or processed food.

Allow yourself plenty of rest because our muscles need almost 72 hours of rest to rebuild and recover. Try to get at least 8 hours of sleep and 2 days off, from your workout routine.


Muscle building is not easy as it seems, it takes time, effort and consistency. However muscle gain for both men and women depends on many factors that I explained above.

It is also true that genetics play important role, that's why some people gain more, and others gain less muscle in a month. But in general, the average is about 2 pounds for men and 1 pound for women.

Also don't forget to track your progress, this will let you know how much muscle you gained in a month, and follow a right workout routine, diet and sleep enough for better growth.

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