How long does it take for strength training to be effective

If you can ensure that you train 3-4 times a week, each training session can give enough stimulation to the target muscle groups, and your diet and sleep are basically up to standard, you will be able to feel the changes yourself in as soon as 2 weeks. People who are unfamiliar with you can see that your condition is different in 4-6 weeks. In 3 months, you can see a visible increase in size and strength. This is a common rhythm for most ordinary trainers.

But every time this issue is discussed in the fitness circle, it can be argued for several pages. Some people pat their chests and say that their arms feel tight after practicing for three days, while others complain that they have not seen any changes after practicing for two months. They are simply paying the IQ tax. Most people who say that results are achieved in 3 days are people who have no exercise habits at all before. After the first exercise, the muscles are congested, and the body was too slumped before. After the muscles are activated, they stand up straighter and feel firmer to the touch. In essence, it is not the effect of muscle growth. If the congestion disappears after two days, if you don’t continue to practice, you will immediately return to your original shape.

When I first joined the gym, I was a novice, and I couldn't even bench press. In the first two weeks, my chest hurt for two or three days after every workout. I didn't see any lines at that time. But when I carried 10kg of rice from home upstairs, I had to rest once before. At that time, I could carry it to the fifth floor in one breath. I could feel my energy getting stronger, until in the fifth week, I had a dinner date with my junior sister who I hadn’t seen for a long time. When we met, she asked me if I had practiced shoulder training recently. She said that my shoulders were no longer slumped when I wore a T-shirt, and I looked two centimeters taller. That was the first time I received positive feedback from outsiders.

As for those who have not seen any results after practicing for two months, most of them have not hit the key points of training. I have met a guy who works in the same gym before. He comes every day and sits on the edge of the gym to watch short videos after 10 minutes of training. He can smoke two cigarettes between sets. After training, he goes to the barbecue restaurant downstairs to drink two bottles of beer. He eats less protein than a girl like me in one day. You may not see any changes after practicing for half a year, let alone two months.

It doesn’t mean that everyone has to follow this pace. People who have a basic exercise background and want to gain muscle and strength after the novice benefit period have to constantly adjust the weight and adjust the plan. It may take half a year to see more obvious progress. If the body fat rate is high, the muscles will be covered by fat as they grow, so you have to add some fat with your diet to see the lines. Naturally, it will take longer. There is no need to compare your progress with others.

Actually, this is a bit like growing succulents. Once you have prepared the soil, watered the plant correctly, and given it enough light, it will naturally sprout new leaves. If you always forget to water the plant, shade it every day, and always peel off the soil to see if the roots have grown, of course you won’t see any changes, and don’t rush to question whether it’s the wrong variety. To put it bluntly, you don’t have to worry about how long it will take to see results. Each time you practice, push 2.5kg more than last time and do two more movements, and changes will naturally come to your door.