The muscle gain you can expect per year
Muscle gain expectations
The amount of muscle gain you can expect per year from lifting weights depends on several factors, such as your starting point, your genetics, your diet, your training program, and your consistency. Here are some general guidelines:
For beginners or people returning to weightlifting after a long break, it’s possible to gain up to 1-2 pounds (0.5-1 kg) of muscle per month, or 12-24 pounds (5-10 kg) per year. However, this rate of muscle gain is likely to slow down over time.
For intermediate or advanced lifters, who have been training consistently for several years, the rate of muscle gain is likely to be slower, with an average of 0.25-0.5 pounds (0.1-0.2 kg) of muscle per month, or 3-6 pounds (1.5-3 kg) per year.
It’s important to note that these are just general guidelines, and individual results may vary. Your body’s response to weightlifting and muscle gain will depend on many factors, including your age, sex, body composition, and lifestyle habits.
Additionally, it’s worth noting that some of the initial weight gain when starting a strength training program may be due to increased water retention and glycogen stores, rather than muscle gain.
Overall, the most important factors for muscle gain are consistency with your training and nutrition, gradually increasing the intensity of your workouts over time, and allowing your muscles adequate rest and recovery.