It is a long process of development and loss through individual variations such as genetics, training regime, nutrition, age, and consistency. Hence, if one is looking to develop muscles or hoping to lose muscle, it is equally important to gauge the timeline by which one gets realistic goals and expectations on how to plan and set boundaries. Physical therapy is involved in both rehabilitation and recovery to prime the muscles toward peak performance. Let’s take a look at general timelines for both muscle building and muscle loss, and what affects them.
How Long Does It Take to Build Muscle?
Hypertrophy refers to the building of muscles, which means increasing the size and strength of your muscle fibers over time. This includes resistance training, such as weightlifting or bodyweight exercises, and nutritional input, notably a high-protein diet to feed muscle repair and growth. Physical therapy can support this process, especially if you have an injury or muscle imbalances that may stand in the way of your progress.
- Initial Gains (0-6 Weeks)
In the initial days of a new exercise program, quick improvements could be realized; this generally is claimed to be attributed to neurological changes and not the growth of the muscles. Your body becomes more efficient at coordinating muscle movements; thus, you can lift heavier weights or do more reps. At this stage, beginners often realize rapid improvements in strength, but muscle size may not change drastically.
This phase includes physical therapy that can help in enhancing movement patterns, poor posture correction, and resolving injuries or weaknesses impeding muscle development. In this regard, therapists ensure, through specific exercises, that the muscles are doing their job rightly from the very beginning.
- Visible Muscle Growth (6-12 Weeks)
After the first month or so, you will begin to see some visible changes in muscle size, especially if you have been consistent with your workouts and nutrition. It is at this point that hypertrophy kicks in: the muscle fibers increase in size due to the stress placed on them during resistance training. Generally, individuals will begin to see
noticeable muscle definition and growth after about 6-12 weeks, provided they are following a proper training and nutrition plan.
If you are uncomfortable or straining at any time during this phase, physical therapy can advise you on how to modify your routine, avoid overuse injuries, and recover best to keep your muscle-building on track.
- Sustained Growth (3-6 Months)
At this period, three to six months, one should be experiencing more consistent muscle growth. The rate of growth, though, starts slowing down right after the “newbie gains.” This is because the body gets used to the stress from your workouts, and that is why variation in routine, such as increasing weight, reps, or trying new exercises, becomes necessary to further push your muscles. At this stage, the growth in muscles will be slower but stable, provided you are into proper training, nutrition, and recovery.
In this respect, physical therapy may help to resolve muscle imbalances that can serve as an obstacle to further growth. Besides, therapists can address stretching, mobility exercises, and strengthening of Lagging muscles to assure balanced and progressive development of the musculature:
- Long-Term Muscle Building (1+ Year)
This means that, over time, the rate at which muscle is built slows down considerably for the advanced lifter or for those looking for serious hypertrophy. After the first year of consistent training, 1-2 pounds gained in a month could be considered a great success. Patience and consistency are key in this phase, when long-term muscle building involves gradual, incremental improvements.
Physical therapy is a keystone for anyone who has chronic pain, is recovering from an injury, or is trying to maintain muscle health through the aging process. Regular therapy sessions can help improve posture, flexibility, and overall muscle function, enabling you to continue building muscle safely over the long term.
How Long Does It Take to Lose Muscle?
On the flip side, muscle loss can also happen over time, particularly if you stop training, reduce physical activity, or don’t provide your body with the nutrients it needs to maintain muscle mass. Physical therapy may be necessary to address muscle loss due to injury or inactivity, ensuring that any muscle loss does not lead to further complications.
- First Weeks of Rest (1-3 Weeks)
The moment one suddenly stops weightlifting or greatly reduces the level of activity, the body will start adapting rather fast. Within the first 1-3 weeks of no training, your levels of general muscle strength may start to go down, but the actual loss of muscle
mass isn’t usually big yet; what you’re mainly experiencing during this time is a loss in muscle tone and endurance while all the energy systems of your body adapt to lower demands.
If the cause of your muscle loss were due to any injury or physical limitation, physical therapy helps by providing some specific exercises necessary for maintaining functionality and preventing degeneration during such a recovery period.
- Onset of Muscle Loss (3-6 weeks)
After about 3-6 weeks of no activity, the loss starts to be a bit more noticeable: you may actually start to lose some lean muscle tissue because of your body’s priorities of fat storage and energy over the upkeep of muscle mass. It can be a bit more pronounced if you are on low intake of proteins, which are vital in maintaining muscle tissues.
During this stage, specific rehabilitation exercises can be implemented by physical therapy to help delay the process of muscle atrophy, maintain joint mobility, and avoid loss of muscle strength, especially after surgery or injury.
- Severe Muscle Loss (6-12 Weeks and Beyond)
If this period of inactivity extends to several months or more, then the rate of muscle loss speeds up. You can expect a rather dramatic loss of muscle mass by around 6-12 weeks, particularly if one is not doing any resistance exercise or training that works the muscles. A loss in strength and size will therefore occur.
This is particularly important during prolonged periods of inactivity or bed rest. Therapists are able to provide rehabilitation programs aimed at regaining muscle strength, flexibility, and function to help you regain muscle mass and prevent permanent muscle loss.
Factors Influencing Muscle Building and Loss
Several factors can impact how quickly or slowly you build or lose muscle:
- Genetics: Some people naturally have a higher percentage of fast-twitch muscle fibers, which allows them to build muscle faster. Others may have a harder time gaining muscle mass, regardless of how hard they train.
- Age: As we age, our ability to build and maintain muscle decreases, especially after the age of 30. This process is known as sarcopenia, where muscle mass naturally decreases over time. However, regular strength training and physical therapy can significantly slow down or even reverse this process.
- Nutrition: Adequate protein intake is essential for muscle repair and growth. Consuming enough calories and protein will support muscle gain, while a lack of protein or a calorie deficit can lead to muscle loss.
- Training Program: The type and intensity of your exercise program will have a significant impact on how quickly you build or lose muscle. A well-designed resistance training program, combined with progressive overload (gradually increasing weight, reps, or intensity), is crucial for muscle growth.
- Recovery: Muscle growth occurs when your body is resting, not during workouts. Getting enough sleep, managing stress, and allowing your muscles time to recover between workouts will help prevent muscle loss and promote muscle gain. Physical therapy can be part of your recovery routine, helping to alleviate pain, improve mobility, and prevent injuries that could hinder your progress.
Conclusion
Building and losing muscle is a process that takes time, patience, and consistency. For muscle growth, expect to see noticeable changes within 6-12 weeks, with slower progress as you continue. Conversely, muscle loss can begin within a few weeks of inactivity, with significant loss occurring after a few months.
Understanding the timelines and factors that affect muscle building and loss will help you better manage your fitness goals. Whether you’re aiming to gain muscle, recover from an injury, or maintain what you’ve worked for, staying consistent with your training, nutrition, recovery, and physical therapy will make all the difference in the long run.
At Town Physical Therapy, our expert team is here to help you navigate your muscle-building and recovery journey. With specialized physical therapy services, we
support your muscle recovery, prevent injury, and ensure you stay on track toward your fitness goals. Whether you’re recovering from an injury, facing muscle imbalances, or simply want to improve your overall strength and mobility, our skilled therapists are dedicated to helping you build and maintain the muscle mass you’ve worked hard for.
With convenient locations across Maywood, Emerson, Bergenfield, Paramus, and Clifton, we’re committed to providing personalized care tailored to your unique needs. Don’t wait – start your recovery and muscle-building journey with Town Physical Therapy today, and experience the difference of expert, hands-on care!
