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174. Muscle Takes Time: What to Expect from Lifting + When You’ll See Results
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Let’s talk about one of THE most common questions I get as a personal trainer: How long is it going to take before I see results from lifting weights?
I get it - you’re showing up, lifting weights, and trying to do alllll the right things… but you’re still wondering, “when the heck is this going to pay off?!”
The truth is…it REALLY depends. Your results come down to factors like your starting point, how consistently you’re training, if you’re challenging yourself in the gym, and other key factors specific to YOU (your hormones, sleep, nutrition, etc.).
Most people feel changes before they see them. You might notice more energy, confidence, and better moods within 2-4 weeks (which is amazing)! The physical changes tend to take longer, but again, this is super variable (definitely not a one-size-fits-all).
Building muscle takes time, but it’s worth EVERY bit of effort to break free from the dieting and ‘skinny’ cycle that has trapped you for too long.
I hope this episode reminds you to trust the process and keep lifting f*cking HEAVY - you’ll love your results if you do!!
In this episode, we cover:
- How long it really takes to see changes in your body
- Key factors that will impact your progress
- Why fewer full-body workouts per week may give you better results.
- Fueling your body *right* if you want to hit your body recomp goals
- Why your hormones & sleep are crucial + matter more than you think
- My personal experience with body recomp and learning progressive overload
- What to reassess at the 6-month mark if you’re not seeing the results you want
- How heavy you should be lifting to actually build strength
Links/Resources:
- Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey
- Ep. 170 | Body Recomp: Key Mindset Shifts for Long-term Change
- Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
- PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
- Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
- Join my FREE Facebook group, Unf*ck Your Fitness
- Click HERE for my favorite fitness & life things!
Chapters
1. Welcome to Un-Fuck-Your-Fitness (00:00:00)
2. How Long Until Lifting Shows Results (00:00:32)
3. The Realistic Body Transformation Timeline (00:07:15)
4. Variables That Impact Your Progress (00:11:30)
5. Nutrition and Recovery Essentials (00:17:08)
6. What "Lift Heavy" Actually Means (00:27:46)
7. Final Thoughts and Review Request (00:36:53)
177 episodes
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