What to Expect From Your First Year of Training

by Callum Allan on Nov 30, 2022

What to Expect From Your First Year of Training

Starting a new workout or fitness routine can be exciting and overwhelming at the same time. You’re likely wondering how long it will take before you start seeing results, and how much muscle you can realistically build in your first year of training. Knowing what to expect from your first year of training will help you stay motivated and focused on achieving your goals. 


The Amount Of Muscle You Can Gain In Your First Year Of Training Will Vary 

The amount of muscle you can gain in your first year of training depends on a few factors, including your age, gender, diet, and exercise regimen. Generally speaking, men can expect to gain more muscle than women in their first year of training—up to 20 pounds for men and 10 pounds for women. But this is just an average; some may see greater gains while others may not see as much progress. 


Your Diet Is Key To Building Muscle 

In addition to exercise, diet plays an important role in building muscle. Eating the right foods will give your body the fuel it needs to build strength and muscle mass. A balanced diet should include plenty of protein (eggs, fish, nuts), complex carbohydrates (whole grains, sweet potatoes), healthy fats (olive oil, avocados), and fruits and vegetables (blueberries, spinach). Supplements such as whey protein powder or BCAAs can also help support muscle growth. 


Be Patient With Yourself 

It’s important to remember that building muscle takes time. Don’t get discouraged if you don’t see results right away—it takes consistency and dedication over the course of several months before you start seeing real progress. Setting smaller goals along the way will help keep you motivated throughout the process. Celebrate every milestone—whether it’s hitting a new personal best or completing an entire month without skipping a single workout—and stay focused on achieving your ultimate goal. 



Building muscle isn't easy but with patience and hard work, it's possible to achieve great results in your first year of training. While everyone's experience is different depending on their age, gender, diet and fitness level, most people can expect up to 20 pounds of added muscle for men and 10 pounds for women within their first 12 months of working out consistently with proper nutrition habits in place. If you're looking for fast results remember that Rome wasn't built in a day; be patient with yourself throughout the process as it takes consistency over time before any major progress is made. As long as you stay focused on setting achievable goals and remain dedicated to following through with them each day then there's no doubt that great things are bound to come!