My clients always want to know how long it takes to see progress from exercise. And by progress, they usually mean noticeable improvements in muscle mass and muscle strength from resistance training.
This is a fair question to ask because pumping iron is not exactly a walk in the park. It’s hard work both in the everyday sense of the word and in the physics definition of the word (amount of force multiplied by the distance over which it’s applied).
Allow me to nerd out a bit here. It’s interesting to think that to build muscle mass and strength, you literally have to use your body to generate force so you can move resistance (whether that’s your bodyweight, a barbell, or dumbbells) across a distance. Assuming that the average arm length of an adult is about 1.6 feet and you’re performing 30 push-ups, you’re moving your body weight a total of nearly 50 feet with just your chest and arms.
So it makes sense that if you're going to be investing time and energy working with the hopes of sculpting your body into a bigger, leaner, and stronger version of yourself, you’re going to want to have an idea of what your ROI or return on investment is going to be.
The good news is that your hard work will, without question, pay off. One study that looked at the effects of resistance training showed that everyone had measurable improvements in lean body mass, muscle size, strength, or function. Chances are, you’re going to see progress.
The bad news is that it takes time to see results. The same study showed that the level of improvement was strongly affected by the number of weeks of exercise, with more improvement following a greater number of weeks of exercise.
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