How long does it take to build muscle?
You will usually feel stronger within two to four weeks, mostly because your nervous system gets better at using the muscle you have. Visible muscle changes typically take eight to twelve weeks of consistent training and enough protein.
A realistic rate for a beginner woman is around 0.25 to 0.5 kilograms (half to one pound) of muscle a month, slowing down as you become more experienced.
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