How Much Muscle Can You Gain In A Week?

If you’re putting in work at the gym trying to make gains and achieve that strong, muscly build, you’re probably asking yourself, “how much muscle can you gain in a week?”  

Before we get into it, it's important to understand that, like other fitness goals, building muscle is usually a slow and gradual process, and a week is not a significant amount of time. It takes time, dedication, and consistency to make significant gains. Let’s go over what it takes to start building muscle, and how much muscle is realistically achievable over a seven-day span. 

Factors that determine your muscle gain

The amount of muscle you can gain in a week depends on several factors, including your training program, diet, genetics, and overall health.

The way that you work out is one of the most critical factors that determines how quickly you build muscle. If you're lifting weights and pushing yourself to lift heavier weights or do more reps each week, you’ll probably see some gains in muscle mass. However, the rate of muscle gain can vary depending on your training program. For example, if you're a beginner, you may see faster gains in muscle mass than someone who has been training for years.

But besides your exercise, your diet is also crucial when it comes to building muscle. To build muscle, you need enough calories and enough protein to support your muscle growth after a workout. Your protein intake is a huge piece of the puzzle here: it helps your muscles rebuild and recover after the stress and damage they come under during your weightlifting training. So if you're not eating enough of it, you’re probably going to struggle with building muscle no matter how hard you’re working out. 

Other factors that determine how quickly you build muscle include your genetics and your overall lifestyle choices. For example, some people are genetically predisposed to building muscle quickly, while others may struggle to see any gains at all in a time frame as short as a week.  In addition,  lifestyle factors like your sleep habits and stress levels also play a role. If you get enough rest and take care of your body, you might notice faster gains than you would if you were neglecting that aspect of your health. 

So, how much muscle can you realistically expect to gain in a week? 

With all this said, the answer to the question is that it can vary hugely based on your diet, exercise, and general health. Some people may see gains of 1-2 pounds of muscle per week, while others may only see gains of a few ounces. 

Again, like any other fitness goal, it’s important not to think of gaining muscle as a quick and short-term goal, especially if you want to maintain that physique for any amount of time. It can take several weeks or even months to start seeing any significant progress. So the real question isn’t “how much muscle can I gain in a week,” but rather, “how can I stay consistent in the long-term for building muscle?” 

Making gains made easy, with My Healthy Penguin Meal Prep 

Because your diet is such an important piece of the puzzle for gaining muscle, it’s important to find a healthy eating plan that you can stick to consistently. Enter: My Healthy Penguin! We deliver delicious, chef-crafted meals straight to your door if you live in the Inland Empire, Redlands, High Desert, Los Angeles, or Orange County areas. You can also choose from specialized menus that are specifically tailored to meet your protein and nutrition needs for your fitness goals, whether that means gaining muscle or getting shredded! In other words: it’s the easiest way to eat healthy, delicious meals and make progress towards your dream physique.