174. Muscle Takes Time: What to Expect from Lifting + When You’ll See Results

Let’s talk about one of THE most common questions I get as a personal trainer: How long is it going to take before I see results from lifting weights?

I get it - you’re showing up, lifting weights, and trying to do alllll the right things… but you’re still wondering, “when the heck is this going to pay off?!”

The truth is…it REALLY depends. Your results come down to factors like your starting point, how consistently you’re training, if you’re challenging yourself in the gym, and other key factors specific to YOU (your hormones, sleep, nutrition, etc.).

Most people feel changes before they see them. You might notice more energy, confidence, and better moods within 2-4 weeks (which is amazing)! The physical changes tend to take longer, but again, this is super variable (definitely not a one-size-fits-all).

I’ve learned that doing ‘more’ isn’t always best; training smarter (not harder) will help you see the results you’re looking for + actually keep them!

Building muscle takes time, but it’s worth EVERY bit of effort to break free from the dieting and ‘skinny’ cycle that has trapped you for too long. 

I hope this episode reminds you to trust the process and keep lifting f*cking HEAVY - you’ll love your results if you do!!

Episode Recap:

• How long it really takes to see changes in your body
• Key factors that will impact your progress
• Why fewer full-body workouts per week may give you better results.
• Fueling your body *right* if you want to hit your body recomp goals
• Why your hormones & sleep are crucial + matter more than you think 
• My personal experience with body recomp and learning progressive overload
• What to reassess at the 6-month mark if you’re not seeing the results you want
• How heavy you should be lifting to actually build strength

Links/Resources Mentioned:

• Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey
• Ep. 170 | Body Recomp: Key Mindset Shifts for Long-term Change
• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

More about the Unf*ck Your Fitness Podcast:

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. 

This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!

Connect with me on Instagram at @kristycastillofit

Learn more about working together by visiting my website: https://www.kristycastillo.com/