There are endless benefits to weight training and building muscle. From increasing bone density to improving posture and reducing stress levels (1), there’s no reason why you shouldn’t start your journey toward a stronger, more muscular body today.
Many experts suggest doing at least two to three weight training sessions per week to see noticeable results. However, for beginners, the world of weight training can be intimidating and overwhelming. With so much information out there, it can be difficult to know where to start.
That’s why we’ve created the ultimate 30-day muscle gain plan for beginners – a simple and effective guide to help you kickstart your muscle-building journey.
We’ll also answer some common questions that beginners may have, such as:
A 30-day muscle gain plan is a structured, time-bound workout and nutrition program that is designed to help beginners build muscle mass. The goal of this plan is to provide a systematic approach that focuses on increasing strength and promoting muscle growth in a month.
It typically includes specific exercises, sets, reps, and rest periods along with a proper nutrition plan to support muscle building.
Following a structured muscle gain plan can provide many benefits for beginners:
Yes, it’s possible to build muscle in 30 days, particularly if you’re new to strength training. Beginners often experience rapid gains due to the body’s initial adaptation to resistance exercises.
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The amount of muscle weight you can gain in 30 days varies based on factors such as your training experience, diet, genetics, and consistency. Generally, beginners may gain around 1-2 pounds of muscle in a month, as their bodies are more responsive to new training stimuli (3).
More experienced lifters may see slower gains of around 0.5-1 pound per month due to their bodies being more adapted to resistance training.
To optimize muscle gain, you should focus on a well-structured workout plan, a protein-rich diet, and adequate rest and recovery.
Before we dive into the 30-day muscle gain plan, let’s go over some basics of building muscle. Whether you’re a beginner or have been weight training for a while, it’s always good to review these fundamental principles:
The principle of progressive overload is essential for building muscle (4). It means gradually increasing the demands placed on your muscles to continue seeing progress. This can be achieved by increasing the weight, reps, or sets over time.
To build muscle effectively, you need to make sure you’re consuming enough protein and calories. Protein is the building block of muscle and without sufficient intake, you won’t see significant gains. You should aim for at least 0.8 grams of protein per pound of body weight (5).
As for how many calories you should consume, this varies depending on your body composition and goals. A general rule of thumb for muscle gain is to eat in a slight calorie surplus – consuming more calories than you burn (5).
Muscle growth doesn’t happen at the gym, it happens during rest and recovery. Make sure you get enough sleep and give your muscles time to recover between workouts. Overtraining can lead to injury and hinder progress (6).
Now that we’ve gone over the basics, let’s dive into the 30-day muscle gain plan. This plan is designed for beginners with a focus on full-body workouts, compound exercises, and progressive overload.
Here’s how to progressively overload:
Here’s a breakdown of the weekly schedule:
For the first two weeks, you should focus on full-body workouts three times a week. This will help familiarize you with different exercises and build a foundation for more intense training in the following weeks. Aim for 3 sets of 8-12 reps of each exercise.
Sample Full-Body Workout:
In weeks three and four, move on to split training – dividing your workouts into upper-body and lower-body days. This will allow you to increase the intensity by targeting specific muscle groups and allow these muscles to get an ample amount of rest between workouts. Aim for 3 sets of 8-10 reps for each exercise.
Sample Upper-Body Workout:
Sample Lower-Body Workout:
Yes, you can see visible muscle growth in 30 days, but the extent of growth will be dependent on several factors such as your starting fitness level, workout intensity, diet, and genetics.
Beginners may notice more significant changes due to the body’s initial response to new stimuli, while those with more training experience may see more subtle changes.
Consistent strength training, proper nutrition, and adequate rest are key to maximizing muscle growth within this timeframe.
Building 1 kg (about 2.2 pounds) of muscle typically takes several weeks to a few months, depending on various factors such as your training experience, diet, genetics, and consistency. For beginners who often experience faster initial gains, it may take around 2-3 months to build 1 kg of muscle. More experienced lifters may take longer, possibly 3-6 months, due to slower growth rates as their bodies are more adapted to resistance training.
Building muscle is a comprehensive process that extends beyond the gym. Nutrition plays a pivotal role in muscle development, recovery, and overall performance. For beginners who are looking to enhance their muscle-building efforts, understanding the essential dietary components is essential.
Protein is the cornerstone of muscle building. It provides the necessary amino acids for repairing and building muscle tissues (7). Aim to consume high-quality protein sources such as lean meats, fish, eggs, dairy products, legumes, and plant-based proteins such as tofu and tempeh.
For those who are aiming to build muscle, a daily intake of approximately 1.6 to 2.2 grams of protein per kilogram of body weight is often recommended (7).
Carbohydrates are essential for fueling workouts and supporting recovery. They replenish glycogen stores, which provide the energy needed for intense training sessions. Integrate complex carbohydrates such as whole grains, fruits, vegetables, and legumes into your diet. These provide sustained energy and offer essential nutrients that help with recovery (8).
Healthy fats are essential for hormone production, including testosterone, which is crucial for muscle growth. Include sources of unsaturated fats such as avocados, nuts, seeds, olive oil, and fatty fish such as salmon (9). While fats are calorically dense, they shouldn’t be neglected in a muscle-building diet.
Vitamins and minerals may not directly contribute to muscle growth, but they’re essential for overall health and optimizing bodily functions (10). For example, vitamin D supports bone health, while magnesium helps with muscle function. You need to aim for a varied diet that is rich in fruits and vegetables to ensure you get a broad spectrum of micronutrients.
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When you eat can be just as important as what you eat. Consuming protein-rich meals every 3-4 hours can help maintain muscle protein synthesis throughout the day (11).
In addition, eating a protein and carbohydrate-rich meal post-workout can enhance recovery by replenishing glycogen stores and promoting muscle repair.
We’ve discussed whether it’s possible to lose 30 pounds in 30 days, highlighting the health risks and emphasizing the need to consult healthcare professionals before you attempt rapid weight loss.
Staying hydrated is often overlooked but is essential for muscle function and recovery (12). Water helps with nutrient transport and temperature regulation, both of which are important during workouts. Aim to drink at least 3 liters of water daily, adjusting for exercise intensity and environmental factors.
Read more: Calisthenics Workout for Mass: How to Use Body Weight Exercises to Build Muscle
By focusing on these dietary components and strategies, beginners can optimize their nutrition to support their muscle-building journey. It’s important to remember that combining a balanced diet with a structured training program is the recipe for success in achieving your muscle growth goals.
While significant muscle growth can be initiated in 30 days, achieving a “swole” appearance typically requires longer-term dedication. Beginners may see noticeable improvements, but substantial muscle mass gain often takes longer. Yes, gaining 2 lb of muscle can be noticeable, particularly for those with a leaner physique. The added muscle can enhance your muscle definition and overall body composition. A 30-minute workout can be sufficient for building muscle if it includes high-intensity, focused exercises targeting major muscle groups. Consistency and progressive overload are the keys to seeing results. Yes, gaining 15 lb of muscle is significant and would likely result in a dramatic change in both appearance and strength. Achieving this amount of muscle gain typically takes several months to years, depending on individual factors.Frequently Asked Questions
Can you get swole in 30 days?
Is 2 lb of muscle noticeable?
Is a 30-minute workout enough to build muscle?
Is 15 lb a lot of muscle?
Building muscle is a continuous journey that requires dedication and consistency. With this 30-day plan for beginners, we hope you feel confident and motivated to start your muscle-building journey.
Remember to focus on progress rather than perfection and always listen to your body to avoid injuries. It’s important to continue challenging yourself and switching up your routine, even after the initial 30 days are over.
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