How YOU can make gains as a newbie!


When you’re new to the fitness game, it can feel like EVERYTHING is hard. Learning about nutrition, fitness, figuring out how to fit those into your life, etc.

It’s easy to feel some intense overwhelm right off the bat. 🥴

But did you know that sometimes it’s actually easier to make gains as a newcomer? 👀

YUP! Let me explain…

Newbie Gains: What are they and how can you get them?

Gaining muscle is normally a very slow process, but with beginner trainees it can often be a lot easier!

Those new to resistance training can benefit from what is commonly called “newbie gains”.

Newbie gains are when the body is hyper-responsive to resistance training due to it being a brand new stimulus.

💪 How much muscle can you expect to gain?

The rate of muscle gain will vary from person to person based on factors like age, sex, and race, but a beginner can expect to gain more muscle than an intermediate or advanced athlete.

One study observed a 5.6% increase in muscle size in newbie athletes after 21 weeks of training when compared to a group of advanced athletes.

💪 Ways to maximize muscle growth

If you’re just starting out and want to take advantage of newbie gains, the most important factor is to focus on getting stronger in compound exercises like variations of squats and deadlifts.

Just like with any fitness goals, nutrition also plays a huge part.

Since protein is the building block of muscle, a protein intake of 0.7-1 gram per pound of bodyweight is commonly advised.

You should also figure out what the correct macros are when it comes to carbs and calories, as these serve as the energy and fuel for your lifts.

It always helps to have a professional coach to determine what the best course of action is when it comes to a diet that maximizes your newbie gains.

(Psssssst. If you’re looking for a good coach to help you figure out what macros you need, I might know a couple 😉 Book a call with us today!)

💪 How long do newbie gains last?

➡️ After consistently training for at least 1 year, you’ll start to move towards the intermediate phase of training.

➡️ After consistently training intensely and correctly for 2-3 years, one starts to enter the category of “advanced” athlete and new muscle growth will begin to slow.

Even in the best-case scenario, advanced trainees may not see more than a few pounds of muscle gain per year.

Afraid you’ve missed out on your window to get in those newbie gains? No worries!

If you’ve been lifting for a couple of years but haven’t been taught by a professional coach, you may still fall into the category of a “newbie” lifter.

With the right coaching approach, program, and intensity, it is definitely possible to enter a phase of newbie gains!

Let us help you make the MOST out of your training. 👇