The training
Hard sets, stopping 2 or 3 reps short of failure, building towards about 10 or more per muscle a week, with reps or weight added over time. Beyond about 10 sets a week each extra set adds less, and past about 20 the extra gain is small.
Training guide
How to build muscle: training, protein, sleep and patience
Muscle grows when you train it hard enough, often enough, and give it the food and sleep to rebuild. In practice: hard sets for every major muscle, building towards about 10 or more a week, more reps or weight over time, about 1.6 g of protein per kg of body weight a day, enough food, and 7 to 9 hours of sleep.
It's slower than social media suggests: in training studies, people typically gain about 1 to 2 kg of muscle, and they vary hugely. This guide gives the evidence on each part, what to eat and when, how long it really takes at any age, and plans that put it into a week.
The short version
Protein
In 49 trials, extra protein stopped adding muscle at about 1.6 g per kg of body weight a day, so up to 2.2 g covers the uncertainty. That's about 130 g a day for an 80 kg person, around twice the UK reference intake.
Daily total beats timing
There's no narrow window after training and no strict limit of 25 to 30 g a meal. Reach your daily total in the meals that suit you.
Eat enough
Eating about 500 calories a day below your needs stopped muscle gain in trials, though strength still rose. A small surplus is enough; bigger surpluses mostly add fat.
Sleep
Adults need 7 to 9 hours. One night without sleep cut muscle building by 18%, and dieting on short sleep lost more muscle. Long-term trials are lacking.
Be patient
In training studies, young men gained about 1.5 kg of muscle on average and adults over 50 about 1.1 kg of lean mass, with huge differences between people.
How muscle grows
Building outpaces breakdown
Muscle is always being built and broken down. Hard training and protein both raise muscle protein synthesis (the body building new muscle protein), and muscle grows when, over weeks, building outpaces breakdown. One session's effect lasts at least a day.
Source 19
The first weeks are mostly repair
In 10 men, the big rise in muscle building in the first week of training went into repairing damage and didn't predict growth. By week 3 it did, as soreness faded. That's why soreness isn't a measure of progress.
Source 20
Strength comes before size
In 7 people, strength rose about 39% in 5 weeks while thigh muscle grew about 7%. Growth shows on scans after about 3 to 4 weeks; in 25 men it reached about 10% at 8 weeks, though early readings were partly swelling.
People differ a lot
After the same 12 weeks of arm training, 585 adults changed their biceps size by anything from minus 2% to plus 59%, and their strength by 0 to 250%. Some people gain slowly however well they train.
Source 18
What the evidence says
Protein has a plateauStrong evidence
In 49 trials with 1,863 people, protein supplements added about 0.3 kg of lean mass and 2.5 kg to one-rep strength on top of training. The benefit levelled off at a total intake of about 1.6 g per kg a day, though the estimate was uncertain (anywhere from 1.0 to 2.2 g), so the authors suggest up to 2.2 g for people chasing every gain. The extra protein did less with age and more in trained people.
Source 5
More protein, small extra gainsEmerging evidence
In 74 trials, eating more protein with resistance training added a little more lean mass, at 1.2 to 1.6 g per kg in people over 65 and 1.6 g or more in younger adults. In 105 studies, each extra 0.1 g per kg a day added about 0.4 kg of lean mass below 1.3 g, and about 0.1 kg above it.
The daily total matters more than timingStrong evidence
In about 20 studies, protein timed around training didn't change strength or growth once the total protein was accounted for. In 21 trained men, 25 g of protein just before or just after training gave the same results over 10 weeks.
Spreading protein across the dayEmerging evidence
In a 12-hour lab study, 20 g every 3 hours built more muscle protein than 10 g every 90 minutes or 40 g every 6 hours. But 100 g at once produced a larger and longer muscle-building response than 25 g in 36 young men, so there's no fixed limit per meal. These are short lab studies, not trials of growth.
Eating too little stalls muscle gainEmerging evidence
In a pooled analysis, training while eating less than your needs held back lean-mass gains but not strength gains, and a deficit of about 500 calories a day stopped lean-mass gain.
Source 10
Big surpluses mostly add fatEmerging evidence
In 17 trained lifters, faster weight gain mainly meant more fat, with only weak evidence of extra arm muscle. In 39 elite athletes, a guided surplus added more weight and fat but no more lean mass. The surplus that best builds muscle hasn't been tested well.
Strength training trims fatStrong evidence
Across 58 studies, strength training on its own cut body fat by about 1.5 percentage points and fat mass by about half a kilo compared with no exercise.
Source 28
Sleep and muscleEmerging evidence
One night without sleep cut muscle protein building by 18% in 13 adults. Two weeks of dieting with 5.5 rather than 8.5 hours' sleep lost more muscle (2.4 against 1.5 kg) and less fat in 10 adults. In 69 studies, short sleep cut exercise performance by about 8%. No long-term trial has tested sleep and muscle growth directly.
Muscle at any ageStrong evidence
In pooled trials of adults over 50, strength rose by about a quarter to a third and lean mass by about 1.1 kg, with more growth from more sets and a little less at older ages. In trials covering more than 11,000 older adults, exercise didn't raise the risk of serious harm.
Women and menStrong evidence
Women and men gained similar amounts of muscle relative to their starting size, in 29 studies; men gained slightly more in absolute terms, mostly in the upper body. Over 50, women gained more lower-body strength relative to their start, and men more in absolute terms.
CreatineEmerging evidence
In adults under 50, creatine with training added about 1.1 kg of lean mass compared with training alone (12 studies), and more strength (23 studies, mostly in men). It is optional, and has been safe in healthy people in studies lasting up to 5 years.
The training that builds muscle
Hard sets
Stop 2 or 3 reps short of failure on big lifts, and let the last set of small moves get within 0 to 2. You don't need to go to failure.
Enough of them
Start with about 6 to 10 hard sets per muscle a week (our editorial starting point) and build towards 10 to 20 over months. Beyond about 10 sets a week each extra set adds less, and past about 20 the extra gain is small.
Any rep range, if the sets are hard
Most sets of 8 to 12, with 5 to 8 on heavy lifts and 12 to 20 on small moves, all build muscle. Light and heavy weights grew muscle similarly in pooled trials.
Full range, and progress
Use the full range you can control, and add reps, then weight, over time. Full range built more lower-body muscle than partial range.
Two to four days a week
Train each muscle about twice a week, in full-body or split sessions; with the same weekly sets, both build similar muscle.
What our plans give
Our 3-day full-body plan gives about 4 to 12 hard sets per main muscle a week, and the 4-day split about 7 to 18. Each plan page shows its set counts.
Protein: how much, and when
How much
About 1.6 g per kg of body weight a day, from food and any supplements together; up to 2.2 g covers the uncertainty. For a 60 kg person that's about 95 g a day, and for 80 kg about 130 g.
Source 5
The UK reference intake
The UK reference intake for adults is 0.75 g per kg a day, and the average adult eats about 76 g a day. The British Nutrition Foundation says most active people don't need extra protein; people training hard to build muscle are the exception.
Source 6
Spread it, if you like
Three to five meals or snacks with about 0.25 to 0.4 g per kg each, roughly 20 to 40 g, reach your total comfortably. The International Society of Sports Nutrition notes that 30 to 40 g of casein, the main protein in milk, before bed raised overnight muscle building in short-term studies.
Timing is secondary
Protein before or after training worked the same. Hit your daily total first; when you eat it matters much less.
Food first
Meat, fish, eggs, dairy, beans, lentils, tofu and nuts all count. Protein powder is a convenient food, not a requirement.
Is high protein safe?
In 28 trials with 1,358 people, higher-protein diets didn't change kidney function in adults without kidney disease. UK advice from 1991 suggested not going above about twice the reference intake, for lack of data then, and no upper limit has been set. If you have kidney disease, ask your doctor first.
Eating enough, losing fat, and sleep
Eat enough
To build muscle, eat at about your needs or a little above. Expert guidance for bodybuilders suggests 10 to 20% above maintenance, gaining about 0.25 to 0.5% of body weight a week as a beginner, but the ideal surplus hasn't been tested. If your weight is steady and your lifts are rising, you are probably eating enough (our suggestion).
Building muscle and losing fat at once
It's possible, especially if you're new to lifting or have fat to lose. In 40 young men in a big calorie deficit with intense training 6 days a week, those eating 2.4 g of protein per kg gained about 1.2 kg of lean mass and lost 4.8 kg of fat in 4 weeks. A moderate deficit with plenty of protein works better than a big one. Our weight-loss guide covers fat loss.
Sleep 7 to 9 hours
The NHS says adults need 7 to 9 hours. Regular exercise helps sleep, and if late sessions keep you awake, train earlier in the day.
When sleep is short
Short sleep cuts performance most in afternoon and evening sessions. After a bad night, a morning session or a lighter day is a sensible choice.
Source 29
How long it takes, and how much to expect
Scans first, the mirror later
Growth shows on scans after about 3 to 4 weeks, and trials of 6 weeks or more show measurable strength and size gains in beginners. Most people notice the change in their training log well before the mirror.
Typical gains
Across 111 studies in young men, muscle mass rose by about 1.5 kg; in 49 studies of adults over 50, lean mass rose by about 1.1 kg. Extra protein added about 0.3 kg on top in trials.
Strength over the first year
In 14,690 adults training once a week, strength rose by about 30 to 50% in the first year, levelled off by 1 to 2 years, and stayed 50 to 60% higher after 6 years.
Source 47
Gains slow with experience
Beginners gain fastest. In a small 21-week study, untrained men grew their thigh muscle about 6% while experienced lifters didn't grow at all on similar training.
Everyone is different
The same training can double one person's strength and barely change another's. Compare yourself with your own log, not with other people.
Source 18
Supplements
Optional, not necessary
Food covers protein for most people. Creatine is the supplement with the most consistent evidence, for a small extra gain, and it's optional. If you have kidney disease, ask your doctor before taking it. Our guide for men covers creatine and testosterone boosters.
A move for every major muscle
Most sets of 8 to 12, with 5 to 8 on the heavy compound lifts and 12 to 20 on raises, curls, pushdowns, leg curls and calf raises, as in our gym workouts. Pick one or two moves per muscle and train each muscle about twice a week.
3D demoDumbbell goblet squatIntermediate · A dumbbell
3D demoLeg pressBeginner · Strength machine
3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or box
3D demoDumbbell Romanian deadliftIntermediate · A dumbbell
3D demoBarbell hip thrustIntermediate · A barbell + A bench or box
3D demoMachine leg curlBeginner · Strength machine
3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box
3D demoPush-upIntermediate · No equipment
3D demoIncline dumbbell pressIntermediate · A dumbbell + A bench or box
3D demoLat pulldownBeginner · A cable machine
3D demoPull-upAdvanced · Pull-up bar
3D demoSeated cable rowBeginner · A cable machine
3D demoStanding overhead pressIntermediate · A barbell + A dumbbell
3D demoDumbbell lateral raiseBeginner · A dumbbell
3D demoFace pullIntermediate · A band
3D demoDumbbell biceps curlBeginner · A dumbbell
3D demoTriceps pushdownBeginner · A cable machine
3D demoSingle-leg calf raise from a stepIntermediate · A step + A wallPlans for building muscle
New to lifting? The 3-day full-body plan is the place to start. After 6 months or more, the 4-day split adds weekly sets without longer sessions.
3 days a week
3-day full-body workout plan
A beginner gym plan: three full-body sessions a week, alternating workouts A and B, with sets, reps, rest and an 8-week progression.
3 training days45 minBeginner3 days a week3-day home workout plan
Three full-body home workouts a week with dumbbells or no equipment at all, plus walks and an 8-week plan to keep progressing.
3 training days35 minBeginner4 days a week4-day upper/lower workout split
A 4-day upper/lower split: two upper body and two lower body gym days, each muscle trained twice a week, with sets, reps and progression.
4 training days50 minIntermediate5 days a week5-day workout split
A 5-day gym split that trains every muscle twice a week: upper, lower, push, pull and legs, with an honest look at the bro split.
5 training days50 minIntermediate3 days a weekWorkout plan for women
A weekly workout plan for women: three strength days, cardio and pelvic floor training, with the evidence on periods, pregnancy and menopause.
3 training days45 minBeginner4 days a weekWorkout plan for men
A 4-day gym workout routine for men: upper and lower days, each muscle trained twice a week, with sets, reps, progression and the evidence.
4 training days50 minIntermediate3 days a weekWorkout plan for women over 50
A weekly plan for women over 50: strength, bone-loading and balance on 3 days plus walking, built on UK osteoporosis consensus advice.
3 training days45 minBeginner3 days a weekWorkout plan for men over 40
A 3-day strength plan for men over 40 with power and bone work, two cardio days and mobility, built on research on ageing muscle.
3 training days45 minBeginnerWorkouts to follow
Full-body sessions for 2 or 3 days a week, or upper and lower days for 4. The home versions use dumbbells or bodyweight.
Full-body gym workout A
A beginner full-body gym workout: goblet squats, dumbbell bench press, lat pulldowns, Romanian deadlifts and dead bugs, with sets, reps and rest.
45 minBeginner12 movesCardio machine, A band
Full-body gym workout B
Full-body gym workout B: trap bar deadlifts, cable rows, seated dumbbell press, step-ups, leg curls, push-ups and a Pallof press.
50 minBeginner13 movesCardio machine, Other / check instructions
Upper body gym workout
A gym upper body workout for chest, back, shoulders and arms: bench press, rows, presses, pulldowns, raises, curls and pushdowns.
50 minIntermediate13 movesA band, A barbell
Upper body gym workout B
Upper body workout B: overhead press, pull-ups, incline dumbbell press, chest-supported rows, face pulls, hammer curls and triceps extensions.
50 minIntermediate13 movesA band, Pull-up bar
Lower body gym workout
A gym lower body workout for legs and glutes: trap bar deadlifts, hip thrusts, reverse lunges, leg curls, hip abduction, calf raises and core.
50 minIntermediate13 movesOther / check instructions, A barbell
Leg day workout (gym)
A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.
55 minIntermediate9 movesA wall, A barbellFull-body dumbbell workout
A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.
35 minIntermediate9 movesA band, A dumbbellUpper body workout at home
An upper body workout at home with no gym: push-ups, band rows, pike push-ups, face pulls, close-grip push-ups and Y-T-W raises, with dumbbell options.
30 minIntermediate13 movesA band, An anchor point
Lower body workout at home
A lower body workout at home: split squats, slider hamstring curls, single-leg bridges, step-ups, band walks and calf raises, with dumbbell options.
30 minIntermediate12 movesA wall, A stepWarning signs
Call 999 now (911 in the US)
Stop and call 999 for chest pain that feels tight or like squeezing, or spreads to your arms, neck or jaw, or if someone faints while exercising.
Get help the same day
Call NHS 111 (in the US, your doctor or urgent care) for severe muscle pain and weakness with dark (cola-coloured) or reduced urine after unusually hard training. This can be rhabdomyolysis, which can harm the kidneys and needs prompt care.
Source 51
Check first
If you have kidney disease, ask your doctor before raising your protein or taking creatine; the safety studies were in healthy people. Eating very little while training hard harms health: our guides for women and men cover the warning signs.
Myths
"You can only use 25 to 30 g of protein per meal"Emerging evidence
100 g produced a bigger and longer muscle-building response than 25 g in a lab study, and your daily total matters most.
"Eat protein within 30 minutes or lose your gains"Strong evidence
Timing didn't matter once total protein was accounted for, and protein before or after training gave the same results.
"More protein is always better"Strong evidence
Gains levelled off at about 1.6 g per kg a day in 49 trials. Up to 2.2 g covers the uncertainty; more than that adds nothing proven.
Source 5
"You have to bulk"Emerging evidence
Large surpluses mainly added fat in trials. Eating at about your needs or a little above is enough for most people.
"You can't build muscle and lose fat at the same time"Emerging evidence
You can, especially as a beginner or with fat to lose, and with plenty of protein. Strength training alone also trims body fat.
"You need supplements"Strong evidence
Food covers protein for most people. Creatine gives a small extra gain in trials, and it's optional.
"Soreness means it's working"Emerging evidence
Early on, the extra muscle building mostly repairs damage and doesn't track growth. You can grow without being sore.
Source 20
"It's too late to build muscle after 40, or 60"Strong evidence
Adults over 50 gained strength and lean mass in dozens of trials, a little less at older ages. It's never too late to start.
Read next
Questions people ask
How do I build muscle?
Do hard sets, stopping 2 or 3 reps short of failure, for each muscle, build towards about 10 or more a week, and add reps or weight over time. Eat enough protein and food, sleep 7 to 9 hours, and keep it up for months.
How long does it take to build muscle?
Scans pick up growth after about 3 to 4 weeks, and trials of six weeks or more show measurable gains in beginners. Visible change usually takes longer, and varies a lot from person to person.
How much muscle can I gain?
In training studies, young men gained about 1.5 kg of muscle on average and adults over 50 about 1.1 kg of lean mass. Some people gain much more or much less, and gains slow with experience.
How much protein do I need to build muscle?
In trials, extra protein stopped adding muscle at about 1.6 g per kg of body weight a day: about 130 g for an 80 kg person. Up to 2.2 g per kg covers the uncertainty, and food covers it for most people.
Does protein timing matter?
Much less than your daily total: timing around the workout didn't change results, and protein before or after training worked the same. Spreading protein over 3 to 5 meals is sensible but secondary.
Can the body only use 30 g of protein at a time?
No: 100 g produced a bigger and longer muscle-building response than 25 g in a lab study. Reach your daily total in whatever meals suit you.
Is a high-protein diet safe?
In 28 trials, higher protein didn't affect kidney function in people without kidney disease. If you have kidney disease, ask your doctor first.
Do I need to eat in a calorie surplus to build muscle?
A small surplus helps, but large ones mainly add fat. Eating about 500 calories a day below your needs stopped muscle gain in trials, though strength still rose.
How do I build muscle and lose fat at the same time?
Lift with hard sets, eat plenty of protein, and keep any calorie deficit moderate. It works best if you're new to lifting or have fat to lose. Our weight-loss guide covers the fat-loss side.
Does sleep affect muscle growth?
Probably: one night without sleep cut muscle building by 18%, and dieting on 5.5 hours' sleep lost more muscle than on 8.5. Aim for 7 to 9 hours.
Can I build muscle after 50 or 60?
Yes: adults over 50 gained strength and lean mass in dozens of trials, a little less at older ages. Our guide for older adults and the plans for women over 50 and men over 40 set it out.
Do I need supplements to build muscle?
No. Food covers protein for most people, and creatine, the supplement with the most consistent evidence, gives a small extra gain and is optional. Our guide for men covers creatine and testosterone boosters.
Sources
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Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.