How to Build Muscle as a Beginner
Updated
Short answer
To build muscle as a beginner: train each muscle group at least twice a week, do around 10 or more hard sets per muscle group each week, take most sets to within 1 to 3 reps of failure, add weight or reps over time, and eat enough protein, about 1.6 g per kilogram of body weight a day. Expect visible change over months, not weeks.
The few things that matter most
- Hard sets. Light and heavy loads build similar muscle when sets are taken close to failure, so effort per set matters more than the exact weight.
- Enough weekly volume. A 2017 meta-analysis found a dose-response: more weekly sets per muscle, more growth, with 10 or more sets a week showing the largest gains.
- Frequency. Training a muscle twice a week has produced more growth than once a week.
- Progression. Add weight, reps or sets over time, or your body has no reason to keep adapting.
- Protein. Gains in muscle from training were larger with more protein, up to about 1.6 g per kg of body weight per day, with little added benefit beyond that.
A simple starting plan
Three full-body sessions a week covers all of this. Each session: a squat, a hinge, a push, a pull and a core exercise, 3 sets each. That is 9 sets a week for most muscle groups to start, and you can add a fourth set or a second exercise for muscles you want to grow faster after a couple of months.
How fast will I see results?
Strength usually rises within the first few weeks, much of it from getting better at the movements. Visible muscle growth takes longer, and the rate varies widely between people. Track your lifts and take photos monthly rather than judging day to day.
Common beginner mistakes
- Changing the program every week, so nothing gets progressed.
- Stopping sets far from failure because they feel uncomfortable.
- Too much volume too soon, leading to soreness that disrupts training.
- Ignoring sleep. The Australian guidelines recommend 7 to 9 hours for adults.
Frequently asked questions
How many sets per week to build muscle?
Around 10 or more hard sets per muscle group per week was associated with the most growth in a 2017 meta-analysis. Beginners can start lower and build up.
Do I need to lift heavy to build muscle?
No. Light loads taken close to failure built similar muscle to heavy loads in research. Heavy loads are better for maximal strength.
How much protein do I need?
In a large meta-analysis, the benefit of extra protein on muscle gains levelled off at about 1.6 g per kg of body weight per day.
Do I need supplements?
No. Protein powder is a convenient way to reach a protein target, not a requirement.
Sources
- Schoenfeld, Ogborn & Krieger (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci 35(11)
- Schoenfeld, Ogborn & Krieger (2016). Effects of resistance training frequency on measures of muscle hypertrophy. Sports Med 46(11)
- Schoenfeld et al. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res 31(12)
- Morton et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med 52(6)
- Australian Government Department of Health, Disability and Ageing: 24-hour movement guidelines, recommendations for adults (18 to 64 years)