How Much Muscle Can You Gain in a Month?

how much muscle can you gain in a month

Did we get your attention?  Good.  It’s a super weighted question that really doesn’t have a single answer.  The amount of muscle that you gain in thirty days will rely heavily on a multitude of things… How much exercise will you do over the next thirty days?  What are you going to eat and how much of it will you devour?  Are you stressed out?  Do you think you are going to be getting good sleep?  What supplements are you going to be taking?  What sort of medical conditions do you have going on at the moment?  How slender or overweight are you?  Most importantly, how motivated are you? Keep reading to learn how much muscle can you gain in a month.


You won’t be gaining any muscle at all if you aren’t ready to work for it.  Without changing your diet, without improving your sleep pattern, and without any supplementation at all, you will be able to gain at least a little bit of muscle just by making sure you’re working out and exercising.  Keep a log of how much weight you’re lifting when doing your arm and leg exercises.  By the end of the month, you should be able to lift at least 10% more weight than you are able to lift today.  Take a look at some of our past blog posts for some great ideas to work out specific areas of your body:


What should you eat to gain muscle? It’s best to eat frequently but in small amounts.  Don’t let yourself get hungry but don’t get full at all either.  Stay content and do so by limiting the fats and carbohydrates you’re eating and by increasing the amount of protein you’re consuming.  Protein will help you fight off hunger while giving you the fuel needed to recover your muscles from a hard workout.  This will allow you to be ready when it’s time to work out again, no sooner than 24 hours later [1].

Rest and Hydration

Always overlooked, both rest and hydration are just as important as what you eat and almost as important as the exercise that you do.  Without proper hydration, your body will try to conserve all the nutrients it gets from what you eat and redirect where the nutrients are being used.  Meaning, the protein isn’t going to be helping your muscles anywhere near as much as it would if you were staying hydrated.

Rest is just as important.  Rest ensures that our metabolism remains healthy and doesn’t get out of whack.  Much like proper hydration, this will ensure that the nutrients you gain from the food you eat aren’t being misdirected or misused.  Try to get a minimum of 6 hours of sleep every single day or night [2].


Supplementation isn’t as important as the other categories that we have talked about, but it is possible it’s the most influential.  Pre-workout mixes, post-workout mixes, and diet subsidiaries can wildly improve the results you will see.  Building out your stacks and macros to boost muscle gain and weight loss will certainly maximize the results of your 30 day challenge.  If you’re able to get good rest, follow a decent diet regimen, exercise regularly, and supplement effectively, you can gain a noticeable amount of muscle in just a single month [3].  How much muscle can you gain in a month?  Try it and let us hear about your success!


  1. Eric R Helms,corresponding author1 Alan A Aragon,2 and Peter J Fitschen3
    Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
    J Int Soc Sports Nutr. 2014; 11: 20. Published online 2014 May 12. doi: 10.1186/1550-2783-11-20
  2. Heather M Logan-Sprenger,1 George JF Heigenhauser,2 Graham L Jones,2 and Lawrence L Spriet3
    The effect of dehydration on muscle metabolism and time trial performance during prolonged cycling in males
    Physiol Rep. 2015 Aug; 3(8): e12483. Published online 2015 Aug 21. doi: 10.14814/phy2.12483
  3. Pasiakos SM1, McLellan TM, Lieberman HR.
    The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review.
    PMID: 25169440 DOI: 10.1007/s40279-014-0242-2 Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2.
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