ARE MUSCLES FROM WEIGHT LIFTING PERMANENT, OR DO THEY REDUCE IN SIZE OVER TIME?

You’ve grown big muscles. Now, you’re proud of it. But what if you stop working out? Will the muscles return to their previous size? Let’s look into the facts.

If you stop weight lifting training, the loss of muscles will begin approximately in three weeks. This is true both for men and women. Image credit: John Arano via Unsplash, free license

How long does it take to grow muscles from weight lifting?

The time it takes to grow muscles from weight lifting can vary depending on:

• individual physique characteristics and inherited genetic traits,
• individual’s fitness level,
• training intensity,
• training consistency,
• diet, and
• other lifestyle factors.

However, most people can start to see noticeable muscle growth, or hypertrophy, within about 8 to 12 weeks of consistent strength training.

The key to muscle growth is progressive overload, which involves continually increasing the demands on the musculoskeletal system to gain muscle size and strength. Consistency in training, adequate protein intake, and proper rest are crucial for effective muscle building. It’s also important to adjust expectations and understand that gains can be slow and depend heavily on individual body types and genetic predispositions.

So here is the breakdown of what changes in muscle structure you could expect in different time scales:

Preparation for weight lifting – illustrative photo. Image credit: Victor Freitas via Unsplash, free license

1. Initial Changes (1-4 weeks)

In the first few weeks of a weight lifting program, most of the improvements are neuromuscular. Your body becomes more efficient at activating your muscles. You might feel stronger without visible changes in muscle size because your muscles are learning to work more effectively.

This phase is important as it lays the foundation for future muscle growth by improving the coordination between your nervous system and your muscles, which is essential for lifting heavier weights safely.

2. Noticeable Muscle Growth (8-12 weeks)

After a few weeks, you may start to see actual growth in muscle size. This change is often encouraging as physical results become apparent. The muscles become visibly larger due to the increase in muscle fiber size.

This period is when you’ll likely receive feedback on your progress, as others may begin to notice your gains. It’s important to maintain motivation and continue pushing forward with your regimen, as the initial surge of visible changes can plateau.

3. Continued Development (3-6 months and beyond)

With continued training, gains in muscle size and strength will progress, as long as you consistently challenge the muscles by increasing the weight, changing the exercises, and varying the intensity of workouts.

Over this time, your body will adapt to the higher demands being placed on it, leading to greater endurance and strength. This is also a time when many individuals fine-tune their approach to diet and recovery, as these elements become critical to sustaining growth and avoiding injury.