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Posted 13/02/2024 by Imran Afzal

How to Gain Muscle as Gym Beginner?

How to Gain Muscle as Gym Beginner?

How to Gain Muscle as a Gym Beginner?

A Newbie Guide: Stick to the basics!


Embarking on a fitness journey to gain muscle can be both exciting and daunting for beginners. Understanding the fundamentals of muscle growth, body types, dietary requirements, consistency, rest, and patience are essential for achieving success in this endeavor.

Understanding Muscle Growth:

Before diving into the specifics of muscle gain, it's crucial to understand what muscles are and how they grow. Muscles are composed of fibers that contract to produce movement. When subjected to resistance through strength training, muscles adapt by repairing and growing stronger, leading to muscle hypertrophy.

Identifying Body Types:

Body types, also known as somatotypes, play a significant role in how individuals respond to training and nutrition. The three primary body types are ectomorph, mesomorph, and endomorph. Ectomorphs are naturally lean and struggle to gain muscle, mesomorphs have a balanced build with the ability to gain muscle and lose fat relatively easily, while endomorphs tend to have a higher body fat percentage and may find it challenging to lose fat.

Crafting a Muscle Building Diet:

Nutrition is a cornerstone of muscle growth. To fuel muscle development, beginners should focus on consuming a balanced diet rich in protein, carbohydrates, and healthy fats. Protein is essential for muscle repair and growth, with recommended intake levels ranging from 1.6 to 2.2 grams per kilogram of body weight per day. Carbohydrates provide energy for workouts, while healthy fats support hormone production and overall health.

The Importance of Consistency:

Consistency is key to making progress in the gym. Beginners should aim to establish a regular workout routine that includes both resistance training and cardiovascular exercise. It's essential to stick to the plan and prioritise exercise even on days when motivation is low. Consistent effort over time yields significant results in muscle gain.

Prioritising Rest and Recovery:

Rest and recovery are often overlooked but are crucial components of muscle growth. Muscles repair and grow during periods of rest, so adequate sleep and recovery days are essential. Aim for 7-9 hours of quality sleep each night and incorporate rest days into your training schedule to prevent overtraining and promote optimal muscle recovery.

Practicing Patience and Persistence:

Building muscle is a gradual process that requires patience and persistence. Results won't happen overnight, but with dedication and perseverance, progress will come. Set realistic goals, track your progress, and celebrate small victories along the way. Remember that consistency and patience are the keys to long term success.


  • What is the best workout routine for beginners looking to gain muscle?

As a beginner, focus on full-body resistance training workouts three to four times per week. Incorporate compound exercises such as squats, deadlifts, bench presses, and rows to target multiple muscle groups simultaneously.

  • Can I gain muscle without lifting weights?

While resistance training with weights is the most effective way to stimulate muscle growth, bodyweight exercises can also be effective, especially for beginners. Incorporate exercises such as push-ups, pull-ups, lunges, and bodyweight squats into your routine to build strength and muscle.

  • How long will it take to see noticeable muscle gains as a beginner?

The timeline for visible muscle gains varies from person to person depending on factors such as genetics, diet, training intensity, and consistency. Generally, beginners can expect to see noticeable improvements in muscle tone and strength within a few weeks to a few months of consistent training. However, significant muscle growth typically takes several months to a year or more to achieve.

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Imran Afzal

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